Monday 13 July 2020

Morning Class Link:
https://us02web.zoom.us/j/85885081933?pwd=SUNwUWxma3NzWmswZzZkZVJVNHo2UT09

Afternoon Link:
https://us02web.zoom.us/j/88555734797?pwd=NUFmcnlWY2lKb2xQOHc0eTdOZXNIZz09

Warm Up:

2 rounds, not for time of:
30-45 secs of jumping jacks
1x Burgener warm-up with empty barbell, 45/35 lbs
10-15 push-ups
5-10 rings rows or pull-ups

RX:
For time:
100 Double Unders
50 Pull-ups
100 Double Unders
35 Pull-ups
100 Double Unders
20 Pull-ups

Scaled:
For time:
100 Single Unders
50 Ring Rows
100 Single Unders
35 Ring Rows
100 Single Unders
20 Ring Rows

No Equipment: 
For time:
100 Jumping Jacks
Plank Hold, 1 min
100 Jumping Jacks
R Side Plank Hold, 1 min
100 Jumping Jacks
L Side Plank Hold, 1 min

Cool Down & Stretching:

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

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.

Calves & Foam Rolling

Hanscom Warrior Fitness Community,

There’s been a lot going on in CrossFit over the last week. There are changes being made at the leadership level of CrossFit HQ. Due to the nature of these issues and other allegations, we have removed the word CrossFit from our name. We as a community are more than one person, we are more than one person’s words and actions; however, the words and actions of an organizations leadership shapes how that organization is viewed.

Until real changes are made, we will keep CrossFit out of our name.

What we can promise you is that when we are allowed to come back together, we are still going to have the same amazing community we had before COVID and before the issues at HQ. Our programming is not going to change, we will still do constantly varied, functional movements performed at intensity.

Our community is not defined by our name, we are defined by our amazing members and coaches.

We are Hanscom Warrior Training Center.

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.

Tuesday 12 May 2020 – No Classes

Warm-up:

3 rounds, not for time of:
2 mins of running, biking or rowing
10 steps of walking lunges
7 hip & back extensions
7 sit-ups
7 shoulder pass throughs, pvc pipe
1 Turkish get-up, R-arm (you choose load)
1 Turkish get-up, L-arm (you choose load
7 power clean & push press, empty barbell)

RX:

3 rounds for time of:
50 Double Unders
20 GHD Sit-ups
10 Clean & Jerks, 135/95 lbs

Scaled:

3 rounds for time of:
50 Single Unders
20 AbMat Sit-ups
10 Clean & Jerks, 95/65 lbs

Limited Equipment:

3 rounds for time of:
50 Double Unders
25 Sit-ups
12 Dumbbell Clean & Jerks, 50/35 lbs

No Equipment:

3 rounds for time of:
Shuttle Sprint, 200 m (2x 100 m)
25 Sit-ups
12 Standing Broad Jumps

Monday 11 May 2020 – Virtual Class at 1700

Warm-up:

3 rounds, not for time of:
1 min of jogging, biking or rowing
5 squats (squat therapy style, see video below)
5 pass throughs with pvc pipe
5 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups
5 hip & back extensions
5 overhead squats, empty barbell (3 secs descending & 3 secs up)
5 ring rows or pull-ups

RX: 
7 rounds for quality of:
3 Overhead Squats, 75% 1RM
9 Strict Pull-ups

Scaled:
7 rounds for quality of:
3 Overhead Squats, 60%
1RM 7 Ring Rows

Limited Equipment:
6 rounds for quality of:
R Arm Dumbbell Overhead Lunge, 50/35 lbs, 5 m
5 Strict Pull-ups
L Arm Dumbbell Overhead Lunge, 50/35 lbs, 5 m
5 Strict Pull-ups

No Equipment: 
4 rounds for quality of:
60 Air Squats
Handstand Hold, 30 secs*

*Scale to 1 Min plank or 20 Push ups

Cool Down & Stretching:

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

Pec Stretch (laying on side) 1-2 mins per side.

Frog Stretch Hold 1-2 mins.