UPDATED VIRTUAL CLASS SCHEDULE

Good Morning HWCF Athletes,

Here is the official Virtual Class Schedule.

Monday: 0630 and 1700

Wednesday: 1700

*THURSDAYS WILL BE SCHEDULED REST DAYS*

Friday: 0630

Pending class attendance and input from coaches and athletes we will update as needed.

Wednesday 5 August 2020 – 1700 Virtual Class

Hi guys!  Click here for your link to the 1700 virtual class.

Below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1 min of jogging, biking, or rowing
5 hip & back extensions
5 low-ring muscle-ups (lots of leg, this is a warm-up)
1 Turkish get-up, R-arm
1 Turkish get-up, L-arm

RX:  NATE
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood

Chief Petty Officer Nate Hardy was killed on Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Compare to 01.15.2020.

Super Fitness Robot rounds:  15+ rounds (men) / 13+ rounds (women)
More Likely rounds:  11+ rounds (men) / 10+ rounds (women)
(Consider scaling if this seems unrealistic.)

Scaled:
Complete as many rounds as possible in 15 mins of:
2 Low Ring Muscle-ups
4 Piked Box Handstand Push-ups
8 Russian Kettlebell Swings, 53/35 lbs

Limited Equipment:
Complete as many rounds as possible in 20 mins of:
2 Low Ring Muscle-ups
4 Handstand Push-ups
8 Dumbbell Swings, 50/35 lbs

At Home:
10 rounds for time of:
4 Handstand Push-ups
4 Tuck Jumps
6 Glute Bridges

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Lacrosse Ball Trap Stretch:  1-2 mins per side.
Kneeling Lay Back:  Hold 1-2 mins.

Tuesday 4 August 2020 – No Classes

Hi guys!  No classes today, but below are your WOD options:

Warm-Up:
4 mins of jogging, biking, or rowing, followed by…
3 rounds, not for time, of:
100 m shuttle sprint (2×50 m, increase the pace each round)
8 air squats (squat therapy style)
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6 hip & back extensions
4 broad jumps

RX:
Deadlift 3-3-2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Compare to 01.13.2020.

Super Fitness Robot load:  85% or higher of 1RM
More Likely load:  70% or higher of 1RM.
(Consider scaling if this seems unrealistic.)

Limited Equipment:
Dumbbell Single Stiff Legged Deadlift 12-12-12, using heaviest weight per set Single Arm Dumbbell Row 12-12-12-12, using heaviest weight per set Dumbbell Deadlift 1×75, using heaviest weight for the set

At Home:
5 rounds for quality of:
Plank Hold, 30 secs
20 Glute Bridges
10 Broad Jumps

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Glute Stretch: Hold 1-2 mins per side.
Foam Roller (back, etc.)

Monday 3 August 2020 – 0630 and 1700 Virtual Classes

Hi guys, hope you had a good weekend! Here are your links to both virtual classes today:

0630 Virtual Class
1700 Virtual Class

And below are your WOD options.

Warm-Up:
2 rounds, not for time, of:
40 jumping jacks
10 sit-ups
1x Burgener warm-up with empty barbell, 45/35 lbs

RX:
3 rounds for time of:
50 Double Unders
L-Sit, 20 secs

Rest 3 mins

3 rounds for time of:
50 Double Unders
15 Hollow Rocks

Rest 3 mins

3 rounds for time of:
50 Double Unders
10 V-ups

Super Fitness Robot time:  3:30 / 3:40 / 3:10
More Likely time:  5:00 / 5:15 / 4:30
(Consider scaling if this seems unrealistic.)

Scaled:
3 rounds for time of:
50 Single Unders
15 Hanging Knee Raises / AbMat Sit-ups

Rest 3 mins

3 rounds for time of:
50 Single Unders
10 Hollow Rocks

Rest 3 mins

3 rounds for time of:
50 Single Unders
10 AbMat Sit-ups

At Home:
3 rounds for time of:
30 Jumping Jacks
L-Sit, 20 secs

Rest 3 mins

3 rounds for time of:
30 Jumping Jacks
15 Hollow Rocks

Rest 3 mins

3 rounds for time of:
30 Jumping Jacks
10 V-ups

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Calves & Foam Rolling
Chest & Pec Stretch (hands behind):  Hold 1-2 mins.

Saturday 1 August 2020 – No Classes

Hi guys! No classes today, but below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1 min of jogging, biking, or rowing
7 shoulder pass throughs, pvc pipe
5-7 inchworms
5-7 ring rows or pull-ups
7-10 jumping air squats
1 Turkish get-up, R-arm
1 Turkish get-up, L-arm

RX:  CHELSEA
Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

Super Fitness Robot rounds:  Completion on the 1 min.
More Likely rounds:  Maintaining EMOM pace for 12+ mins.
(Consider scaling if this seems unrealistic.)

Scaled:
Every 1 min for 20 mins do:
3 Pull-ups (or ring rows)
6 Push-ups (or knee push-ups)
9 Air Squats

At Home:
Every 1 min for 30 mins do:
10 Push-ups
15 Air Squats

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Wall Leg Stretch:  Hold 1-2 mins per side.
Pec Stretch (laying on side):  1-2 mins per side.

Friday 31 July 2020 – 0630 Virtual Class

Hi guys! Click here for the link to the 0630 virtual class.

Below are your WOD options:

Warm-Up:
2 rounds, not for time:
1 min of rowing, biking, or jogging
4 hip & back extensions
1x Burgener warm-up with empty barbell, 45/35 lbs
4 hip & back extensions
10 sit-ups or v-ups
5-7 ring rows or pull-ups

RX:
3 rounds for time of:
15 Knees-to-elbows
20 Dumbbell Power Snatches, 50/35 lbs

Or use a barbell, 75/55 lbs.

Super Fitness Robot time:  6:30 or less.
More Likely time:  10:00 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
3 rounds for time of:
15 V-ups (or AbMat Sit-ups)
20 Dumbbell Power Snatches, 35/25 lbs

At Home:
3 rounds for time of:
25 Hollow Rocks
25 Push-ups Broad Jump, 15 m

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Hamstring Stretch:  Hold 1-2 mins per side.
Lacrosse Ball Trap Stretch:  1-2 mins per side.