Daily WOD

We are SO excited to announce our newest Athlete of the Month is…Gaby L! Gaby is a hard worker and their dedicated to their fitness and this community has not gone unnoticed. She is also one of our 2023 CrossFit Open captains, co leading the Muscle-Pups with Coach Michael. Check out her AOTM profile and make sure to wish her congratulations when you see them next! We are so excited to celebrate you, Gaby!

 

TODAYS SCHEDULE

6am  and 7am OPEN GYM
9:00am – 10:30am OPEN GYM

12:00pm – 1:00pm GYMNASTICS

3:30pm – 4:15pm KIDSFIT
4:30pm – 5:15pm YOUTHFIT

4:30pm – 5:30pm OPEN GYM

5:30pm – 6:30pm HIIT BOOTCAMP
5:30pm – 6:30pm YOGA MOBILITY

We are SO excited to announce our newest Athlete of the Month is…Gaby L! Gaby is a hard worker and their dedicated to their fitness and this community has not gone unnoticed. She is also one of our 2023 CrossFit Open captains, co leading the Muscle-Pups with Coach Michael. Check out her AOTM profile and make sure to wish her congratulations when you see them next! We are so excited to celebrate you, Gaby!

 

Functional Fitness:

1-2-3-4-5-6-7-8-9-10: (25min Cap)

Thruster

Toes to Bar

Squat Thrust

 

STANDARD: 65/45 lb

RX: 95/65 lb

SPORT: 115/85 lb

COMPETITION: 135/95 lb

Part One:

8 min to perform: BB Supinated Bent over rows for 4×6-8

8 min to perform: Bench Press 4×5 (Build each set)

 

Part Two:

Tabata This!

Tabata Russian KB Swing

Rest 1 minute

Tabata Sit-up

Rest 1 minute

Tabata Shuttle Run

Part One:

In 15 min:

Back squat 3×8 @65%1RM or 5-10# heavier than last week

 

Part Two:

For Time: 27-21-15-9-3

Deadlifts

Calorie

 

STANDARD: 135/95 lb

RX: 185/115 lb

SPORT: 255/155 lb

COMPETITION: 295/185 lb

TODAY’S SCHEDULE

9:00 – 9:45am: TotFit

9:30 – 10:00am: OPEN GYM

10:00 – 10:45am: KidsFit

10:30 – 11:30am: OPEN GYM

10:45 – 11:30am: YouthFit

 

Functional Fitness:

AMRAP in 25 minutes with a partner:

I-GO-YOU-GO

One partner does:

12/9 calories

9 hang power cleans

6 lateral burpees over bar

 

STANDARD: 65/45 lb

RX: 95/65 lb

SPORT: 115/85 lb

COMPETITION: 135/95 lb

 

Part One:

CrossFit Open Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

 

SCALED 20/10lb, 9/9 feet target

RX 20/14lb, 10/9 feet target

Part Two:

Three sets of:

Single arm DB strict shoulder press x 8 reps/each arm

Rest 30 seconds

Supinated-Grip Bent-Over Barbell Row x 8 reps

Rest 30 seconds

Prone Plank Hold x 60 seconds

Rest 30 seconds

 

Sign up for the 2023 CrossFit Open HERE! Select Hardware CrossFit as your affiliate gym, and this will let us know to place you on a team for Friday Night Lights. Check your email for more info!

TODAYS SCHEDULE

6am  and 7am OPEN GYM
9:00am – 10:30am OPEN GYM

12:00pm – 1:00pm GYMNASTICS

3:30pm – 4:15pm KIDSFIT
4:30pm – 5:15pm YOUTHFIT

4:30pm – 5:30pm OPEN GYM

5:30pm – 6:30pm HIIT BOOTCAMP
5:30pm – 6:30pm YOGA MOBILITY

 

Jamies AOTM Workout!

Part One:

3 Rounds For Time:

10 Deadlift

12 Pull Up

Rest 2 Mins

–THEN–

3 Rounds:

10 Deadlift

12 V-Up

Rest 2 mins

–THEN– (rest 2 minutes before continuing with Part 2)

Part Two:

1-rep-max Clean and Jerk

 

Standard: 135/95 lb

RX: 185/115 lb

Sport: 255/155 lb

Competition: 295/185 lb

 

Sign up for the 2023 CrossFit Open HERE! Select Hardware CrossFit as your affiliate gym, and this will let us know to place you on a team for Friday Night Lights. Check your email for more info!

Part One:

15min to Find:

Strict Press 1RM

 

Part Two:

AMRAP 10:00 minutes

5 DB snatches (right arm)

10 DB Plank Pass Through

5 Db snatches (left arm)

10 Sit Up

 

STANDARD: 35/20

RX: 50/35 lb

SPORT: 55/40 lb

COMPETITION: 65/45 lb

 

Sign up for the 2023 CrossFit Open HERE! Select Hardware CrossFit as your affiliate gym, and this will let us know to place you on a team for Friday Night Lights. Check your email for more info!