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EXCEPTIONAL COACHING

About Us


At CrossFit Hardwired we believe that all human beings are "hardwired" to be physically fit and live long, healthy lives. It is our mission to help our community realize and exceed their potential both inside and outside of the gym.
What do we do?
We bring mind body transformation through sound programming, close-knit community and world-class coaching.
How do we do it?
We offer carefully programmed workouts in a safe and welcoming environment. Our coaches have the experience, knowledge and enthusiasm to help you reach your goals.
Who is CrossFit for?
EVERYONE! CrossFit is universally scalable, which means that anyone can do it. Each workout is scaled and tailored according to your abilities and needs. As CrossFit founder Greg Glassman has said, “The needs of Olympic athletes and our grandparents differ by degree, not kind.”

Offerings


Plans and Passes

On Ramp Program
129 Program
  • A 3 week program consisting of 3 personal training sessions plus two weeks of unlimited classes.
3 Classes per week
139 Month
  • Take up to 3 classes per week.



10 Class Pack
175 Pack
  • 10 Classes, used at your convenience. Pass expires after 6 months.
Drop-in
20 Session
  • Whether you’re visiting from out of town or purchasing a class add-on, a single class purchase can be made at any time via cash or credit card. Please register for class in advance.
Personal Training
  • Work with a coach 1-on-1 to accomplish your specific goals. No membership necessary.

Our Team


The team of coaches at CrossFit Hardwired can't be beat. They get to know every member to ensure they are providing everything possible to help each athlete meet and exceed his or her personal goals.

Jenna
Jenna Stankus
Head Coach & Owner
Josh
Josh Kruk
Coach
Stacey
Stacey Lieckfeldt
Coach

Ryan
Ryan Nielsen
Coach
Matt
Matt Stankus
Coach & Owner
Viv
Viv
Assistant Coach

Schedule


Find the class time that best fits your schedule.

WODs & News


Check back frequently as we share WODs, events and news.

All WODs Events News
191210
Tuesday 12.10.19

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

191209
Monday 12.09.19

A. Overhead squat
Heavy single

B. AMRAP 10
6 Power Snatches (95/65)
9 Overhead squats (95/65)
12 Box jumps (24"/20")

191207
Saturday 12.07.19

Teams of 3, AMRAP 30:
60 Calorie row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

191206
Friday 12.06.19

A. Back Squat Waves
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%

*Take percentage out of 5RM/heavy 5

B. AMRAP 16:
20 Shuttle sprints (10m)
12 Kettlebell Swings (American, 70/53)
8 Kettlebell High Pulls (70/53)

191205
Thursday 12.05.19

For Time:
75/55 Calorie Bike
25 Box jumps
35 MB Slams (20/14)
75 MB Sit-ups (20/14)
35 MB Slams (20/14)
25 Box jumps
75/55 Calorie Bike

191204
Wednesday 12.04.19

AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

191203
Tuesday 12.03.19

A. Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks

B. For Time:
21-15-9
Push Jerks (135/95)
Lateral Barbell Burpees

191202
Monday 12.02.19

5:30AM/6:30AM CLASSES CANCELLED DUE TO INCLEMENT WEATHER

AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Bike
30 Toes to Bar
20 Dumbbell Snatches (70/50)

Member of the Month
December Member of the Month

Congrats to Audra Bechtel for earning the title "Member of the Month" for December!

191130
Saturday 11.30.19

A. Strict Press
Heavy 3

B. Ascending Ladder for 12 Minutes:
3 Strict Presses (75/55), 100 Meter Run, 3 Ring Muscle Ups
6 Strict Presses (75/55), 100 Meter Run, 6 Ring Muscle Ups
9 Strict Presses (75/55), 100 Meter Run, 9 Ring Muscle Ups
...

191129
Friday 11.29.19

A. Tempo Deadlift
Build to a Moderate Single
*Tempo: 5 Seconds Up & Down

B. For Time (Teams of 3)
75/60 Calorie Bike, 25 Synchro Sit-ups, 9 Deadlifts
75/60 Calorie Bike, 25 Synchro Sit-ups, 12 Deadlifts
75/60 Calorie Bike, 25 Synchro Sit-ups, 15 Deadlifts
75/60 Calorie Bike, 25 Synchro Sit-ups, 18 Deadlifts
75/60 Calorie Bike, 25 Synchro Sit-ups, 21 Deadlifts

Barbell: (275/185)

191128
Thursday 11.28.19

Happy Thanksgiving!
Open Gym 8am-10am

191127
Wednesday 11.27.19

4 Rounds:
20 Shuttle runs (10m)
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)

Happy Thanksgiving

191126
Tuesday 11.26.19

A. Back Squat
3x5

B. AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

191125
Monday 11.25.19

A. 3 Position Power Snatch Complex
Find Heavy Single

B. For Total Reps
AMRAP 3:
9/6 Calorie Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike
4 Power Snatches (135/95)

191123
Saturday 11.23.19

3 Rounds for Time:
800 Meter Run
21/15 Calorie Bike
3 Rounds of "Bergeron Beep Test"

1 Round of "Bergeron Beep Test":
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

191122
Friday 11.22.19

3 Rounds for Reps:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

191121
Thursday 11.21.19

5RFT (Cap 30)
100 Meter Farmers Carry (53's/35's)
30 AbMat Sit-ups
10 Double KB swing (Russian, 53's/35's)

191120
Wednesday 11.20.19

A. Pausing Overhead Squat
Build to a Heavy Single (3 Second Pause)

B. AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

191119
Tuesday 11.19.19

For Time:
2k Row
30 Power Snatches (115/85)
50 Burpees

191118
Monday 11.18.19

A. Build to Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks

B. AMRAP 12
3 Rounds of Macho Man (135/95)
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

191116
Saturday 11.16.19

5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-ups
400 Meter Run

*Score is total reps of bench + pull ups

191115
Friday 11.15.19

AMRAP 3:
27 Thrusters (75/55)
Max calorie row

-Rest 3 mins-

AMRAP 3
21 Thrusters (95/65)
Max calorie row

-Rest 3 mins-

AMRAP 3
15 Thrusters (115/85)
Max calorie row

-Rest 3 mins-

AMRAP 3
9 Thrusters (135/95)
Max calorie row

191114
Thursday 11.14.19

A. Power Clean
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

B. AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)

191113
Wednesday 11.13.19

A. Back Squat
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

B. 3 Rounds For Time:
30 MB Slams (20/14)
20/14 Calorie Bike
10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 50/35
Box: 24/20

191112
Tuesday 11.12.19

Teams of 2
12 RFT:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

191111
Monday 11.11.19

"Jack"

AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

191109
Saturday 11.09.19

Teams of 3
AMRAP 25:
200 Meter MB Run (20/14)
7 Burpees
7 Deadlifts (205/145)

Next Athlete Begins Round When Runner Returns

191108
Friday 11.08.19

20.5
For Time, Partitioned any way
40 Muscle-Ups
80 Cal Row
120 Wall-Ball Shots W(14lb/9ft) M(20lb/10ft)

Time cap: 20 min

191107
Thursday 11.07.19

"Goat Day"
EMOM 20:
Odd: Movement 1
Even: Movement 2
*choose two skills/movements that you need to improve on, pick a rep scheme (ask your coach for help) and get after it!

-OR-

EMOM 30:
Minute 1: 15/12 Calorie Row or 12/9 Calorie Bike
Minute 2: 10-15 Burpees

191106
Wednesday 11.06.19

Teams of 3
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest

*Score is Total Bike Calories

191105
Tuesday 11.05.19

A. On the Minute x 12:
3 Power Snatches (work up)

B. AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
6 Strict Chest to Bar Pull-ups

191104
Monday 11.04.19

A. Front Squat 4x4
Increase weight or warm up to a heavy weight and be consistent

B. AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Meter Row

191102
Saturday 11.02.19

For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees

Member of the Month
November Member of the Month

Congrats to Chris Magil for earning the title "Member of the Month" for November!

191101
Friday 11.01.19

20.4
For time:
30 box jumps (24"/20")
15 clean and jerks, (95/65)
30 box jumps (24"/20")
15 clean and jerks, (135/85)
30 box jumps (24"/20")
10 clean and jerks, (185/115)
30 single-leg squats
10 clean and jerks, (225/145)
30 single-leg squats
5 clean and jerks, (275/175)
30 single-leg squats
5 clean and jerks, (315/205)

Time cap: 20 minutes

191031
Thursday 10.31.19

"Goat Day"
EMOM 20:
Odd: Movement 1
Even: Movement 2
*choose two skills/movements that you need to improve on, pick a rep scheme (ask your coach for help) and get after it!

-OR-

EMOM 30:
Minute 1: 15/12 Calorie Row or 12/9 Calorie Bike
Minute 2: 10-15 Burpees

191030
Wednesday 10.30.19

5 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row

Rest 4 Minutes Between Rounds

191029
Tuesday 10.29.19

A. Push Jerk
Heavy 3

B. AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

191028
Monday 10.28.19

A. Hang Power Snatch
Heavy 2

B. Climb the ladder for 9 mins:
2 Kettlebell Swings (53/35)
2 Box Jumps (30/24)
4 Kettlebell Swings (53/35)
4 Box Jumps (30/24)
....
Increase By (2) Reps Until the Finish

191026
Saturday 10.26.19

Teams of 2
AMRAP 25:
12 Front Squats (95/65)
9 Lateral Barbell Burpees
6 Pull-ups

Continuous 400 Meter MB Run (20/14)

191025
Friday 10.25.19

20.3
For time:
21 deadlifts, (225/155)
21 handstand push-ups
15 deadlifts, (225/155)
15 handstand push-ups
9 deadlifts, (225/155)
9 handstand push-ups
21 deadlifts, (315/205)
50-ft. handstand walk
15 deadlifts, (315/205)
50-ft. handstand walk
9 deadlifts, (315/205)
50-ft. handstand walk

Time cap: 9 min.

191024
Thursday 10.24.19

"Goat Day"
EMOM 20:
Odd: Movement 1
Even: Movement 2
*choose two skills/movements that you need to improve on, pick a rep scheme (ask your coach for help) and get after it!

-OR-

EMOM 30:
Minute 1: 15/12 Calorie Row or 12/9 Calorie Bike
Minute 2: 10-15 Burpees

191023
Wednesday 10.23.19

For time:
1000m row
75/50 calorie bike
50 box jump overs (24"/20")
75/50 calorie bike
1000m row

191022
Tuesday 10.22.19

A. Hang power clean
Heavy 3

B. AMRAP 12
15 burpees
12 dead lifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)

191021
Monday 10.21.19

AMRAP 25:
20 V ups
30 Wall balls
100m Farmers' Carry AHAP

191019
Saturday 10.19.19

5 RFT:
400 Meter Run
21 Kettlebell Swings (Russian, 53/35)
15 Push-ups

191018
Friday 10.18.19

20.2
AMRAP 20:
4 Dumbell Thrusters (50s/35s)
6 Toes-to-Bar
24 Double-Unders

191017
Thursday 10.17.19

"Goat Day"
EMOM 20:
Odd: Movement 1
Even: Movement 2
*choose two skills/movements that you need to improve on, pick a rep scheme (ask your coach for help) and get after it!

-OR-

EMOM 30:
Minute 1: 15/12 Calorie Row or 12/9 Calorie Bike
Minute 2: 10-15 Burpees

191016
Wednesday 10.16.19

Teams of 3
AMRAP 25:
10/7 Calorie Bike
15 MB Slams (20/14)
10 Shuttle Runs (10 Meters)

191015
Tuesday 10.15.19

A. Thruster
Heavy Set of 3

B. 3 RFT (Cap 17)
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders

191014
Monday 10.14.19

Columbus Day WOD (Normal Class Schedule Today)
A. Build to heavy complex
1 Power Clean + 1 Hang Power Clean + 1 Jerk

B. AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

191012
Saturday 10.12.19

AMRAP 20:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run

191011
Friday 10.11.19

20.1
10 rounds for time of:
8 ground-to-overheads, 95/65 lb.
10 bar-facing burpees

Time cap: 15 minutes

191010
Thursday 10.10.19

"Goat Day"
EMOM 20:
Odd: Movement 1
Even: Movement 2
*choose two skills/movements that you need to improve on, pick a rep scheme (ask your coach for help) and get after it!

-OR-

EMOM 30:
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees

191009
Wednesday 10.09.19

3 RFT:
50 Air Squats
400 Meter Run
30/24 Calorie Row
400 Meter MB Run (20/14)

191008
Tuesday 10.08.19

A. Deadlift
Heavy 5 (touch and go, no reset)
B. AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

191007
Monday 10.07.19

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike
*score is slowest round

After Party (optional):
Back Squat
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

*Rest as Needed Between Sets*

191005
Saturday 10.05.19

Teams of 2
AMRAP 30:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30 Burpees
20 Deadlifts (225/155)
10 Bar Muscle Ups

191004
Friday 10.04.19

1000m row
-then-
4RNDS
200m Farmers Carry (1 KB, 70/53)
100' Walking Lunge
-then-
500m row

191003
Thursday 10.03.19

A. Strict Press
Heavy 1

B. 5RFT
200 Meter Run
12/9 Calorie Bike
9 Strict Presses (95/65)

191002
Wednesday 10.02.19

A. Back Squat
3x6 (work up or same weight)

B. Cap 20
50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into...

50-35-20:
Double Unders
Air Squats

191001
Tuesday 10.01.19

3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

*score is rounds + reps for EACH round.

190930
Monday 09.30.19

A. Squat Snatch
Heavy 1

B. "Snake Bite"
21-15-9
Squat snatch (95/65)
C2B

190928
Saturday 09.28.19

AMRAP 24
24 Hang Power Cleans (155/105)
42 Lateral Barbell Burpees
24 Push Jerks (155/105)
42 Toes to Bar

*split reps with a partner. One works, one rests

190927
Friday 09.27.19

5 Rounds, go every 4 minutes:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

190926
Thursday 09.26.19

3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
21 Kettlebell Swings (American, 53/35)
15 Thrusters (95/65)

190925
Wednesday 09.25.19

A. Single Arm Dumbbell Strict Press 5x8
B. 3 Rounds For Time:
400 Meter Run
21 Burpees to plate (45#)

After Party (to be completed before or after class)
For Time (cap 12):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups (1 abmat or push ups to scale)

190924
Tuesday 09.24.19

A. Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

B. AMRAP 10 (see 6/18/19)
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/80

190923
Monday 09.23.19

"Coffland"
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

190921
Saturday 09.21.19

"Bar Crawl"
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)


Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

190920
Friday 09.20.19

A. Weighted Strict Pull Up
1RM

B. 4RFT
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter MB Run (20/14)

190919
Thursday 09.19.19

4 Rounds, go every 5 minutes
20 Single Arm DB Hang Clean and Jerk (50/35)(switch every 5)
40 Air Squats
20/15 Calorie Row

190918
Wednesday 09.18.19

A. Front Squat
Heavy 3

B. 3RFT
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

190917
Tuesday 09.17.19

For Time:
50/35 Calorie Bike
125 Double Unders
2K Row
125 Double Unders
50/35 Calorie Bike

190916
Monday 09.16.19

#thisis40
Teams of 2
AMRAP 40:
40 Clean and Jerks (135/95)
40 Lateral Barbell Burpees
40 Wall balls (20/14)
400 Meter Team Run

190914
Saturday 09.14.19

For Time: (see 7/2/19)
2k Row
10 Rounds of "Heavy Chief" (155/105)

1 Round of "Heavy Chief":
3 Power Cleans
6 Push-ups
9 Air Squats

190913
Friday 09.13.19

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest

190912
Thursday 09.12.19

For Time:
15-12-9-12-15
Toes to Bar
Deadlifts (205/145)
Lateral Barbell Burpees

190911
Wednesday 09.11.19

"Always Remembered"
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
40 pull ups
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

190910
Tuesday 09.10.19

5 Rounds:
15 Kettlebell Swing (American, 70/53)
400 Meter Run
40 Double Unders

190909
Monday 09.09.19

A. Overhead Squat
Heavy 1

B. 2 RFT:
25 Overhead Squats (115/85)
35/25 Calorie Bike

190907
Saturday 09.07.19

For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

190906
Friday 09.06.19

Teams of 3
3 RFT:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees

190905
Thursday 09.05.19

5 Rounds, go every 4 minutes:
12/9 Calorie Row
6 Hang Power Cleans
45 Double Unders
6 Push Jerks

Build in Barbell Weight

190904
Wednesday 09.04.19

For Time:
800 Meter Run
40 Barbell Thrusters (65/45)
800 Meter Run
50 Burpees
800 Meter Run
40 Barbell Thrusters (65/45)

190903
Tuesday 09.03.19

A. 4x8 Box step ups (two dbs, 4 ea side)

B. AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24"/20")
20 Pull-ups

190831
Saturday 08.31.19

For Time (30 Minute Cap):
Teams of 3
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Ring Muscle Ups
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

190830
Friday 08.30.19

A. Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

B. 3 RFT:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

190829
Thursday 08.29.19

A. Strict Press
Heavy 5

B. AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

190828
Wednesday 08.28.19

For time:
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into...

10-20-30:
Burpees
Calorie Row

190827
Tuesday 08.27.19

Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Bike
15 Toes to Bar

190826
Monday 08.26.19

A. Thruster
Heavy set of 10

B. For Time:
21-18-15-12-9:
Kettlebell Swing (53/35, American)
Thrusters (75/55)

190824
Saturday 08.24.19

For Time:
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Bike

Directly Into...

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

190823
Friday 08.23.19

For Time:
10 Rounds of "Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

190822
Thursday 08.22.19

3RFT
Teams of 2
200 Meter Run
400 Meter Run
600 Meter Run

190821
Wednesday 08.21.19

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

190820
Tuesday 08.20.19

AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Bike
30 Toes to Bar

190819
Monday 08.19.19

A. Back Squat
3x5

B. For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

190817
Saturday 08.17.19

No class today. Meet at the gym at 7am to caravan up to Hadley Mountain for the hike and BBQ!

190816
Friday 08.16.19

5 RFT:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

190815
Thursday 08.15.19

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Plate Run (45/35)
20 Wallballs (20/14)
200 Meter Run

190814
Wednesday 08.14.19

A. Power Clean
Build to heavy 3-position complex

B. AMRAP 15
15 Bar facing burpees
30/24 Calorie Row
15 Power Cleans (115/85)

190813
Tuesday 08.13.19

A. Bench Press
Heavy 3

B. For total reps:
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

190812
Monday 08.12.19

3 RFT:
800 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

190810
Saturday 08.10.19

A. Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

B. "Optimus Prime"
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

190809
Friday 08.09.19

AMRAP 31
Teams of 2
9 Box jumps (30/24)
6 DB thrusters (50's/35's)
3 Ring muscle ups

*200m Continuous farmer's walk (1 KB, AHAP)

190808
Thursday 08.08.19

"Triple 3" (Cap 50, see 6/12/18)
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

OR

"Triple 2"
2,000m row
200 Double unders
Run 2 miles

OR

"Triple 1"
1,000m row
100 Double unders
Run 1 mile

190807
Wednesday 08.07.19

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Max Rounds of "The Chief" (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Bike
Max Rounds of "The Chief" (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Bike
Max Rounds of "The Chief" (175/125)

1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats

190806
Tuesday 08.06.19

A. 3 position power snatch
Build to a heavy complex

B. 5RFT
10 Power Snatches (95/65)
10 Burpee Box Overs (24/20)

190805
Monday 08.05.19

4RFT
400 Meter Run
20 DB Hang Clean and Jerks (50/35)
15 Pull-ups

190803
Saturday 08.03.19

A. Push Jerk
Heavy 3

B. AMRAP 12
21 Kettlebell Swings (American, 53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)

190802
Friday 08.02.19

Teams of 3
2 Rounds:
75 Back Squats (155/105)
400 Meter Team MB Run (20/14)
75 Bench Press (135/95)
400 Meter Team MB Run (20/14)
75 Hang Power Cleans (115/85)
400 Meter Team MB Run (20/14)

190801
Thursday 08.01.19

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

190731
Wednesday 07.31.19

5 Rounds, go every 4 minutes:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Bike

190730
Tuesday 07.30.19

For Time:
50/35 Calorie Row
3 Rounds of "Kelly"
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

190729
Monday 07.29.19

A. Front Squat
5x3 (same weight)

B. AMRAP 15
15 V-ups
200m Plate carry (45/35)
15 V-ups
15 Front Squats (135/95)

190727
Saturday 07.27.19

PREGGO WOD

190726
Friday 07.26.19

For time:
1 Mile Run
10 Rounds of "Bergeron Beep Test" (75/55)

1 Round of "Bergeron Beep Test":
7 Thrusters
7 Pull-ups
7 Burpees

190725
Thursday 07.25.19

A. Deadlift
Heavy 5

B. AMRAP 9
Climb the ladder
3 KB Swings (Russian, 70/53)
3 Box jump overs (30"/24")
6
6
9
9...

190724
Wednesday 07.24.19

5 Rounds for Reps
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest

190723
Tuesday 07.23.19

A. Push Press
Heavy 3

B. 3RFT
800 Meter Run
80 Double Unders
24 DB S2OH (50/35) (switch every 6 reps)

190722
Monday 07.22.19

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

190720
Saturday 07.20.19

4RFT
Teams of 3
800 Meter MB run (20/14)
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115

190719
Friday 07.19.19

For total reps:

AMRAP 6
3 Bar muscle ups
6 Hang Power Cleans (165/115)
12/9 Calorie Bike

Rest 6 Minutes

AMRAP 6
3 Bar muscle ups
6 Hang Power Cleans (135/95)
12/9 Calorie Bike

190718
Thursday 07.18.19

A. Power Snatch
Heavy set of 5 (touch and go)

B. 6RFT
8 Hang Power Snatches (105/75)
8 Bar-Facing Burpees

190717
Wednesday 07.17.19

For time:
400 Meter Run
28 Step back lunges (53/35), 28 Box Jumps (24/20)
400 Meter Run
22 Step back lunges (53/35), 22 Box Jumps (24/20)
400 Meter Run
16 Step back lunges (53/35), 16 Box Jumps (24/20)
400 Meter Run
10 Step back lunges (53/35), 10 Box Jumps (24/20)
400 Meter Run

190716
Tuesday 07.16.19

A. Thruster
Build to heavy set of 3

B. AMRAP 14
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

190715
Monday 07.15.19

A. Split Jerk 5x2

B. 2k Row Time Trial (see 7/18/18)

190713
Saturday 07.13.19

A. Squat Clean
Find heavy single

B. "Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips

190712
Friday 07.12.19

A. Push Press
Build to heavy set of 5

B. 5RFT
21 Deadlifts (115/85)
12 Push Presses (115/85)

190711
Thursday 07.11.19

Teams of 2, AMRAP 25:
3-6-9-12-15....
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

190710
Wednesday 07.10.19

4RFT
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)

190709
Tuesday 07.09.19

For time:
35/25 Calorie Bike
-then-
50-40-30-20-10:
Double Unders
AbMat Sit-ups
-then-
35/25 Calorie Bike

190708
Monday 07.08.19

A. Bench Press
Build to heavy set of 7

B. AMRAP 12
4 Strict Pull-ups
8 Dumbbell Strict Presses (35's/20's)
12 Medicine Ball Squat Jumps (20/14)

190706
Saturday 07.06.19

AMRAP 25:
1k Row
20 Shoulder to overhead (135/95)
30 Burpees over the rower
*Teams of 2 (one person works, one rests)

190705
Friday 07.05.19

5 Rounds, go every 4 minutes:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Bike
*score is slowest round

190704
Thursday 07.04.19

"Tillman"
7 RFT:
7 Deadlifts (315/220)
200m Sprint
15 Pull-Ups
45 Second Rest Between rounds

190703
Wednesday 07.03.19

4 Rounds for Reps:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

190702
Tuesday 07.02.19

For time:
2,000 Meter Row
Directly Into…
10 Rounds of "Heavy Chief"

1 Round of "Heavy Chief":
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

190701
Monday 07.01.19

A. "Helen"
3 rounds for time of:
400m run
21 Kettlebell Swings 53/35 (American)
12 Pull-ups

B. 5 Rounds for Quality:
30s Handstand hold
15s Rest
30s Hollow hold
15s Rest

190629
Saturday 06.29.19

AMRAP 25
Teams of 2
40-30-20:
Row Calories
Bike Calories
Hang Squat Clean Thrusters (135/95)
*34-24-14 cal bike and row for ladies

190628
Friday 06.28.19

3RFT
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)

190627
Thursday 06.27.19

A. 5 Rounds, go every 90s
3-5 Negative pull ups or 4-6 Tempo pull ups (51X1)

B. AMRAP 15:
Buy In: 75/50 Calorie Bike


Then…

3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees

190626
Wednesday 06.26.19

A. Deadlift
Build to Heavy Sets of 3-2-1

B. AMRAP 14
100 Meter Farmers Carry (50's/35's)
30 AbMat Sit-ups
100 Meter Farmers Carry (50's/35's)
15 Deadlifts (205/135)

190625
Tuesday 06.25.19

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:
21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:
15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

190624
Monday 06.24.19

A. Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

B. For Time:
1,000 Meter Run
50 Thrusters (45)
30 Pull-ups

190622
Saturday 06.22.19

AMRAP 30 (Teams of 3)
12/9 Calorie Bike
10 Medicine Ball Jumping Squats (20/14)
5 Power Clean and Jerks

1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105

Team members cycle through full rounds, one at a time. Weights climb after each person has gone through twice (6 rounds).

190621
Friday 06.21.19

For time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Plate Run (45/25)
30 Pull-ups
20 Burpee Box Jumps (24/20)

190620
Thursday 06.20.19

A. Back Squat 3x6

B. 3RFT
75 Double Unders
50 Air Squats
25/18 Calorie Row

190619
Wednesday 06.19.19

4RFT
200m Farmer's carry (Single KB, 70/53)
21 Kettlebell Swings (Russian, 70/53)
42 Push ups

190618
Tuesday 06.18.19

A: Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

B: AMRAP 10
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/80

190617
Monday 06.17.19

AMRAP 5:
21/15 Calorie Row
21 Push press (115/80)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/12 Calorie Row
15 Push Press (95/65)
15 Toes to Bar

Rest 5 Minutes

AMRAP 5:
9/6 Calorie Row
9 Push press (75/55)
9 Toes to Bar

*Score is total reps

190615
Saturday 06.15.19

5 Rounds, go every 4 mins:
14/10 Calorie Bike
10 Lateral Barbell Burpees
5 Power Cleans (205/135)

*score is SLOWEST round

190614
Friday 06.14.19

For time:(Teams of 2)
800m MB Run (20/14)
60 MB Box Overs (24/20) (20/14)
60 Deadlifts (225/155)
30 Strict Pull Ups
40 Deadlifts (225/155)
40 MB Box Overs (24/20) (20/14)
800 Meter MB Run (20/14)

190613
Thursday 06.13.19

5 RFT:
100' Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50's/35's)

190612
Wednesday 06.12.19

A. Thruster
Heavy 3

B. For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

190611
Tuesday 06.11.19

3 RFT:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Cash out/accessory work:
EMOM 6
3-5 Strict T2B/leg raises/K2B

190610
Monday 06.10.19

A. Hang Squat Snatch
Heavy single

B. AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

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