6/18/17

Open Gym today from 10AM – 12PM!

Yoga is canceled today.

6/17/17

Yoga is Canceled Tomorrow, 6/18
Focus of Today’s Foundations:
  • Snatch*
  • Push Ups

*Performance

High Hang Snatch: 5×3

*Fitness

Overhead Squat w/ a 3 sec pause at the bottom on the 1st rep: 5×3

Conditioning (Test):

3 Rounds:

  • 30 Wall Balls (20/14)
  • 12 Strict Pull Ups
  • 30 cal Bike/Row or 600m Run
  • 12 Strict TTB

 

6/16/17

HWCF MURPH-4372

(Photo Credit – Chris Leh)

Strength:

A. Snatch Grip Deadlift: 10RM, then -10% for 2×10 (increase 5-10# from last week)

B. DB Step Ups w/ 3 sec negative: 3×8 each leg (increase weight 5-10# from last week)

Conditioning (Practice):

8 min AMRAP:

  • 10 Burpee* Box Jump (24/20)
  • 10 Ring Rows

*Perform burpee with strict push up

6/15/17

HWCF MURPH-4346

(Photo Credit – Chris Leh)

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

6/14/17

HWCF murph-0322

(Photo Credit – Cole Simon)

Strength:

Sandbag Carry: Find a max weight for 80m (4 length of gym)

*Perform at least 3 attempts

**Experienced athletes may choose to use an atlas stone

Conditioning (Test):

“Fran”

21-15-9

  • Thrusters (96/65)
  • Pull Ups

6/13/17

HWCF MURPH-4202

(Photo Credit – Chris Leh)

Strength:

A1. Strict Press: 3×8

A2. Supinated Bent Over Row: 3×8

Conditioning (Test):

CrossFit Triathlon

  • 4 min AMRAP Row for Cals
  • 1 min Rest
  • 4 min AMRAP Bike for Cals
  • 1 min Rest
  • 800m Run

(Record the total cals completed and 800m time)

6/12/17

HWCF murph-0301

(Photo Credit – Cole Simon)

Strength:

Back Squat: 3×10 (increase weight 5-10#)*

*if you haven’t missed a squat day the past 3 weeks you should deload. That means that you will use 90% of last week’s weight for your 3×10

Conditioning (Practice):

4 Rounds:

  • 20 Alternating DB Snatch (50/35)
  • 40 Double Unders

(16 min cap)

 

Extra:

Hollow Hold or L-Sit Hang: 3×10-60 secs

6/11/17

HWCF murph-0298

(Photo Credit – Cole Simon)

Open Gym today from 10AM – 12PM!

Yoga meets after at 12:30PM!

6/10/17

HWCF murph-0228

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

Teams of 2 work to complete:

  • 1 Mile Run (8x200m)
  • 100 Push Press (95/65)
  • 100 KBS (53/35)
  • 1 mile Sandbag Run (8x200m)

(one person working at a time)

6/9/17

HWCF murph-0332

(Photo Credit – Cole Simon)

Strength:

A. Snatch Grip Deadlift: 10RM, then -10% for 2×10 (increase 5-10#)

B. DB Step Ups w/ a 3 sec negative: 3×8 each leg

Conditioning (Practice):

10 mins to complete:

5 Rounds:

  • 5 Strict Pull Ups
  • 10 Strict Push Ups
  • 15 Air Squats

AMRAP of Double Unders (until the 10:00 cap)