First things first, I would like to congratulate all of our CrossFit Hard members who participated and completed the 2016 CrossFit Open.

It was a fantastic year with great programming that led to a whole bunch of new PR’s, whether it was Chest 2 bar Pull Ups, Bar Muscle Ups, Toes to bar or crushing your previous score from 14.5. You all should be very proud of how well you did and remember as hard as it is, don’t compare yourself to others in the gym, compare yourself to you. Did you improve your movement quality/ability, did you PR your 14.5, and did your ranking go up from last year? These are all little things that add up to paint the big picture of whether or not you are fitter this year than last.

We will look to start another cycle of programming on April 4th and that’s when you can put your serious pants back on.

Now that The Open is over, where to go from here? Things to consider… Why do you CrossFit. This is a legitimate question. Are you looking to compete? Are you simply trying to live a balanced,healthy lifestyle? Are you doing it for self-confidence? Is it for the social aspect and the community? Whatever your answer determines the work ethic that you need to put forward over the next year to be ready for The 2017 Open. Not that The Open is the only thing that we train for, but it is one of the main ways that we benchmark our progress year after year. So sit back and truly think about it and once you’ve decided, then write down a couple goals to give your training some purpose.

Although we love our classes and working out with our friends, there is no better time than now to start with some personal training. At CrossFit Hard you have world classes coaches at your fingertips. Spending 30 or 60 minutes a week with one of us focusing on your training could mean a world of difference in your performance and progression as an athlete. Whether it’s a gymnastics skill you’ve been struggling with, cleaning up your Olympic lifts, or building a personalized strength program, we can do that for you and help you achieve your new goals. Speak to a coach to get started.

Homework exercises to work on over the summer, personal attention with direct feedback, video review of your movements, build accountability with a coach, and more.

Congrats on your success from all the coaching staff at CrossFit Hard. We are here to help you grow and look forward to seeing your name on the PR board!


Coach Graham


WOD 032916

Who is the person closest to you?

Burgener Warm-up

1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Overhead Squat

Five sets of:
Overhead Squat x 3 reps
Rest as needed

Build over the course of the five sets to today’s heavy triple.

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (115/75 lbs)
6 Overhead Squats (115/75 lbs)
9 Burpees Over the Barbell
12 Pull-Ups

Out of Town WOD

2 rounds
Burpee broad jumps 25m out and back
25x Pull-ups
Walking lunge 25m out and back
50x Box jumps (20 inch)
4x Sprint (25m out and back)
40x Double-unders
Bear crawl 25m out and back
20x Knees to elbows


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