8/12/17

HARDWARE August 05-1

Focus of Today’s Foundations:
  • Handstand
  • Front Squat
Strength:

A1. Single Arm DB Row: 3×8

A2. Challenging Push Up Variation (Strict/Plyo/Close Grip/1-Arm): 3×5-10

Conditioning (Test):

In teams of 2, with one partner completing one full round at a time

18 min AMRAP:

  • 250m Row, 25 cal Bike, or 200m Run
  • 10 Box Jump/Step Ups (24/20)
  • 10 TTB (Scale = 15 Sit Ups)

8/11/17

HARDWARE August 05

Strength:

A. Deadlift:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

B. Strict Press:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%
Conditioning (Test):

Performance:

8 min AMRAP:

  • 40m Single Arm OH Walking Lunge (53/35) (20m each arm)
  • 7 Bar Muscle Ups

Fitness:

8 min AMRAP:

  • 40m Walking Lunge
  • 15 Burpee Pull Ups

8/10/17

HARDWARE August 05-2

Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders
Supplemental Strength Work:

Back Squat: 5×5 @ 40×1 Tempo (75% TM)

8/9/17

HARDWARE August 05

Strength:

Find a 3RM Hang Squat Clean

Conditioning (Test):

For Time:

  • 400m Run
  • 20 Pull Ups (scale = 20 Jumping Pull Ups)
  • 600m Run
  • 20 Pull Ups
  • 800m Run
  • 20 Pull Ups

(18 min cap)

8/8/17

HARDWARE July 29-3

Strength:

A1. Bench Press:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

A2. Supinated Bent Over Row (BB): 3×8

Conditioning (Practice):

5 Rounds:

  • 1 min KBS (70/53)
  • 1 min Rest

**At the end of 5 rounds, perform a 20 cal Bike/Row for every round you were unable to get 30 KBS

8/7/17

HARDWARE July 29-2

Strength:

Back Squat:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%
  • 15 reps in as few sets at possible @ 80%TM
Conditioning (Test):

For Time:

  • 40 cal Bike/Row
  • 30 TTB
  • 20 Thrusters (135/95)
  • 100 Double Unders

8/6/17

HARDWARE July 29, 2017 - 7860

Open Gym today from 10AM – 12PM!

Yoga is canceled today, but will resume next week!

8/5/17

HARDWARE July 29, 2017 - 7849
Today’s Schedule:
  • 8AM – Foundations
  • 9AM – CrossFit

The 10AM CrossFit and 11AM OLY classes are canceled today.

Yoga is canceled tomorrow, 8/6
Focus of Today’s Foundations:
  • Front Squat
  • Strict Press
  • Push Jerk
Strength:

A1. Weighted Dips: 3×10

A2. Weighted Chin Ups: 3×10

Conditioning (Test):

For Time:

  • 50 Burpee Pull Ups
  • 1 mile Run

Performance athletes can wear a weighted vest if they choose

(20 min cap)

8/4/17

HARDWARE July 29, 2017 - 8212

4:30PM Classes!

Starting this week, we have now added a 4:30pm class on Monday/Wednesday/Friday!

Schedule Changes This week Only:

Saturday 5/5

  • 8AM Foundations
  • 9AM CrossFit
  • 10AM CrossFit CANCELED
  • 11AM – OLY CANCELED

Sunday 5/6

  • Open Gym 10AM – 12PM
  • 12:30PM Yoga – CANCELED
Strength:

A. Deadlift (increase TM by 10#)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%

B. Strict Press: (increase TM by 5-10#)

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%
Conditioning (Test):

Performance:

7 min AMRAP:

  • 50 Double Unders
  • 10 OHS (135/95)

Fitness:

4 Rounds:

  • 1:00 AMRAP Double Unders
  • 45 sec AMRAP of OHS (95/65)*

*For Fitness score – track your total # of OHS and DUs separately

8/3/17

HARDWARE July 29, 2017 - 7705

4:30PM Classes!

Starting this week, we have now added a 4:30pm class on Monday/Wednesday/Friday!

Schedule Changes This week Only:

Saturday 5/5

  • 8AM Foundations
  • 9AM CrossFit
  • 10AM CrossFit CANCELED
  • 11AM – OLY CANCELED

Sunday 5/6

  • Open Gym 10AM – 12PM
  • 12:30PM Yoga – CANCELED
Supplemental Strength Work:

Back Squat: 5×5 w/ a 2 sec pause at the bottom of all reps (start at 75% TM)

Focus of Today’s Foundations:
  • Deadlift
  • KBS
  • Overhead Squat