4/24/17

Strength:

Back Squat: 3RM, then -10% for 3×3

Conditioning (Test):

3 Rounds:

  • 400m Run
  • 15 TTB
  • 40m Overhead Walking Lunge (45/25)
Mobility:

Hip Capsule Mobilization: 1-3 mins each leg

4/23/17

Open Gym today from 10AM – 12PM!

Yoga meets after at 12:30PM!

4/22/17

IMG_5119

Focus of Today’s Foundations:
  • OHS
  • Kipping
  • Toes-to-Bar
Strength:

Find a 1RM Push Press

Conditioning (Test):

Fitness:

5-10-15-20*

  • DB Thrusters (35/20)
  • TTB
  • Pull Ups
  • KBS (70/53)

*200m Run after each round

(18 min cap)

Performance:

1-2-3-4-5 Muscle Ups*

3-6-9-12-15

  • TTB
  • DB Thrusters (35/20)

*200m Run after each round

(12 min cap)

4/21/17

DSC_0096

Strength:

A. Split Squats (1 sec pause at the bottom of each rep): 4×8 each leg

B. RDLs @ 40×0 Tempo: 4×5

Conditioning (Practice):

12 min AMRAP:

  • 10 Push Ups (choose most difficult variation for you – knee/strict/plyo/single arm)
  • 10 Ring Rows
  • 100 Double Unders (200 Singles)

*Try to improve your performance from 3/31

Mobility:

Hip Capsule Mobilization: 1-3 mins each leg

4/20/17

DSC_0087

Focus of Today’s Foundations:
  • Snatch
  • Push Ups
  • Burpees

4/19/17

DSC_0056

Strength:

Make Up Monday or Tuesday

or

Atlas Stone/Sandbag to Shoulder: Work up to a challenging weight

Conditioning (Practice):

12 min AMRAP:

  • 4 Sandbag/Stone to Shoulder (AHAP)
  • 30 Double Unders
  • 20 cal Bike or Ro
Extra:

Midline Work

3 Rounds:

  • Hand Stand Hold: 10-60 secs
  • L-Hang: 10-60 secs

4/18/17

Strength:

A1. Weighted Chin Ups: 3RM, then -20# for 5×3

A2. Weighted Dips: 3RM, then -20# for 5×3

Conditioning (Test):

21-15-9

  • TTB
  • Box Jump Overs/Step Up and Over (24/20)
  • Row or Bike for Calories (21-15-9) or Run 400m after every round
Mobility:

Banded Overhead Distraction: 1-3 mins each arm

4/17/17

Strength:

Back Squat: 3RM, then -10% for 5×3

Conditioning (Test):

In groups of 2, complete the following:

10x200m Sandbag Carry (bearhug)

Before any athlete begins their carry, they must complete 5 partner burpees. This workout is done relay style. At 321 Go, teams complete 5 partner burpees; Partner 1 then completes their first sandbag carry. When Partner 1 finishes their leg, both partners must complete the 5 partner burpees before Partner 2 heads out for their sandbag carry. Continue on until all 10 rounds are complete (5 each partner).

Record sandbag weight and time of completion.

(30 min cap)

Extra:

Midline Work:

3 Rounds:

  • 10-60 sec Hollow Hold
  • 10-60 sec Superman Hold

4/16/17

Open Gym today from 10AM – 12PM

Yoga is canceled today.

4/15/17

HWCF Bowling Night:

Join us tonight from 9PM – 12AM at Timber Lanes! We’ve got some lanes reserved for those 21+.  The bar is cash only. Curious to see which team won the 2017 CrossFit open?? Winners will be announced at the Bowling Night!

Focus of Today’s Foundations:
  • Push Press
  • Push Jerk
  • KBS
Strength:

Find a 1RM Front Squat (10 mins)

Conditioning (Test):

For Time:

  • 800m Run

Then, 3Rounds of:

  • 10 Pull Ups
  • 10 Front Squat (135/95)
  • 20 Burpees Over Bar

Then,

  • 400m Run

(20 min cap)