hanscomwarriortraining.org Hanscom Warrior CrossFit | Forging Elite Airmen

Title: Hanscom Warrior CrossFit | Forging Elite Airmen
Description: Hanscom Warrior CrossFit | Forging Elite Airmen Hanscom Warrior CrossFit Forging Elite Airmen Search Main menu Skip to primary content Skip to secondary content Home CrossFit Drop-in Policy On-Ramp Da
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Purchase/Sale Value: $1,813
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Hanscom Warrior CrossFit | Forging Elite Airmen Hanscom Warrior CrossFit Forging Elite Airmen Search Main menu Skip to primary content Skip to secondary content Home CrossFit Drop-in Policy On-Ramp Day 1 on-ramp tips Programming Philosophy Schedule Donate Why Warrior Training? Your Instructors FAQ Photos Contact Post navigation ← Older posts Wednesday 10 August 2016 Posted on 9 August, 2016 by stevenceaton Reply Strength: [15 Minutes]- use the first 5 minutes to warm up EMOM 10: 1 Power Snatch @ 65% Conditioning: [8 minutes} Alternating Tabata (8 Rds of :20s/:10s Front Squats (115/80) TTB This is basically 2 Tabatas in one. You should be shooting for between 8 and 10 reps of Front Squats and 5-8 TTB If you can’t get at least 5 you should scale. Posted in WOD | Leave a reply Tuesday 09 August 2016 Posted on 8 August, 2016 by stevenceaton Reply Skill: Double Unders 10-9-8-7-6-5-4-3-2-1 Unbroken Double Unders if this is to easy, raise the reps and descend by 2, for instances 20-18-16-14-12-10-8-6-4-2 Conditioning: [15 Minutes] 21 HPC (115/85), 21 Burpees over Bar, 100 DU 15 HPC (115/85), 15 Burpees over Bar, 75 DU 9 HPC (115/85), 9 Burpees over Bar, 50 DU Posted in WOD | Leave a reply Monday 8 August 2016 Posted on 7 August, 2016 by stevenceaton Reply Strength: 5×3 Snatch Grip Deadlift @80% Conditioning: 800m Run 40 Pull-Ups 30 Thrusters(95/65) 20 Calorie Row Intent here is to break only a few times on the pull ups and thrusters. 4 sets on the pull ups and 3 sets on the thrusters would be ideal. Obviously if you can do it in less go for it. If you’re doing 5 thrusters and dropping the bar, the weight is probably to heavy. Posted in WOD | Leave a reply Saturday 06 2016 Posted on 5 August, 2016 by stevenceaton Reply 5 RFT 30 Cal Row 30 BJ, 24/20 30 Wall Balls Posted in WOD | Leave a reply Friday 05 2016 Posted on 4 August, 2016 by stevenceaton Reply Strength: 5×3 Strict Press @ 80% Conditioning 3 Rounds of Cindy 1 Round of DT 2 rounds of Cindy 1 Round of DT 1 rounds of Cindy 1 round of DT Cindy = 5 Pull Ups 10 Push Ups 15 Air Squats DT= (155/105) 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks *This should take between 10 and 16 minutes Scale appropriately maintain intensity. *Warning soap box coming* Speaking of intensity, I highly suggest everyone listen to Beyond the Barbells latest episode with Matt Chan. http://www.btbpodcast.com/ To sum up, the biggest thing I took from this podcast is Intensity is greater than volume. That is doing 1 work out with 80% max effort (high intensity) is better for your fitness than doing 3 work outs @ 60%. Basically you don’t need harder work outs, you need to go harder in your works outs. So if you finish a work out in 7 minutes, and you don’t feel satisfied, chances are you held back a bit to much. How many of you can do Fran (21-15-9 Thrusters and pull ups) as prescribed? Great, out of those, how many can do it in under 6 minutes? If you can’t you should be scaling Fran. Each work out has am intended response, some are short fast and hard, while others are admittedly longer and a bit slower. I’ll try to do a better job at relaying the intent of a work out. TL/RD (to long didn’t read) Don’t be a tough guy, scale work outs to meet intent. Posted in WOD | Leave a reply Post navigation ← Older posts DISCLAIMER: You must complete the on-ramp course prior to participating in the WOD. See the On-Ramp Course tab for more information and to sign up. Support From: Archives Archives Select Month August 2016 (8) July 2016 (25) June 2016 (28) May 2016 (29) April 2016 (25) March 2016 (26) February 2016 (27) January 2016 (29) December 2015 (27) November 2015 (26) October 2015 (31) September 2015 (28) August 2015 (29) July 2015 (30) June 2015 (31) May 2015 (30) April 2015 (31) March 2015 (27) February 2015 (27) January 2015 (35) December 2014 (28) November 2014 (30) October 2014 (31) September 2014 (30) August 2014 (30) July 2014 (30) June 2014 (27) May 2014 (24) April 2014 (26) March 2014 (24) February 2014 (19) January 2014 (29) December 2013 (24) November 2013 (23) October 2013 (31) September 2013 (27) August 2013 (24) July 2013 (26) June 2013 (24) May 2013 (26) April 2013 (30) March 2013 (28) February 2013 (21) January 2013 (10) Building 1548 180 Marrett St. Hanscom AFB, MA 01731 hafbwtc@gmail.com Like us on Facebook! Proudly powered by WordPress

hanscomwarriortraining.org Whois

Domain ID: D167571084-LROR
WHOIS Server:
Referral URL: http://www.melbourneit.com.au
Updated Date: 2015-12-31T14:52:26Z
Creation Date: 2013-01-12T00:28:31Z
Registry Expiry Date: 2017-01-12T00:28:31Z
Sponsoring Registrar: Melbourne IT, Ltd
Sponsoring Registrar IANA ID: 13
Domain Status: ok https://icann.org/epp#ok
Registrant ID: C135793874108237
Registrant Name: Jeremiah Sloan
Registrant Organization: Hanscom Warrior Fitness
Registrant Street: 6 Adams Rd
Registrant City: Hanscom AFB
Registrant State/Province: Massachusetts
Registrant Postal Code: 01731
Registrant Country: US
Registrant Phone: +1.8708781133
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Registrant Email: hafbwtc@gmail.com
Admin ID: C135793874108234
Admin Name: Jeremiah Sloan
Admin Organization: Hanscom Warrior Fitness
Admin Street: 6 Adams Rd
Admin City: Hanscom AFB
Admin State/Province: Massachusetts
Admin Postal Code: 01731
Admin Country: US
Admin Phone: +1.8708781133
Admin Phone Ext:
Admin Fax:
Admin Fax Ext:
Admin Email: hafbwtc@gmail.com
Tech ID: C135793874108236
Tech Name: Jeremiah Sloan
Tech Organization: Hanscom Warrior Fitness
Tech Street: 6 Adams Rd
Tech City: Hanscom AFB
Tech State/Province: Massachusetts
Tech Postal Code: 01731
Tech Country: US
Tech Phone: +1.8708781133
Tech Phone Ext:
Tech Fax:
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Tech Email: hafbwtc@gmail.com
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