9/30/14

DSC_0064
 

Strength:

Split Jerk: 5×2

Conditioning:

Every 3:30 min, complete the following (for 4 Rounds)

  • 400m Run
  • 10 Burpees

**Your score is the total of each round’s time split

9/29/14

DSC_0320
 

Chicago Open:

Hardware CrossFit had a strong showing at the Chicago Open this past weekend. Congrats to Tony M., Tom P., Bjorn, and George who all competed!

Strength:

A. Back Squat: 4×6 (2 min rest) (75% 1RM)
B. Split Squat: 4×6 @ 3110 Tempo (6 each leg) 90 sec rest

Conditioning:

“Baseline”
For Time:

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

3 min AMRAP of Double Unders

Extra:

GHRs: 4×6

9/28/14

DSC_0441
Open gym today from 10AM-12PM…Brent approves!

9/27/14

DSC_0378
 

Reminder:

Olympic Lifting class is cancelled today due to the “Chicago Open.” Come down to CrossFit Construct starting at 12PM to support Tom P., Tony M., Ryan S., and George as they compete in this Olympic weightlifting meet!

Today’s Schedule:
  • 10AM – CrossFit
  • 11AM – CrossFit
Conditioning:

1-2-3-4-5-6-7-8-9-10

  • OHS (105/70)
  • CTB Pull Ups

then,
800m Run

Extra:

A. Bench Press: 4×6 (+5# from last week)
B. Weighted Pull Ups: 4×6 (+5# from last week)

9/26/14

DSC_0448
Strength:

A. Front Squat: 4×3 @ 32×0 Tempo
B. RDL: 4×6 @ 40×0 Tempo

Conditioning:

10 min AMRAP:

  • 20 Front Rack Lunges (75/55)
  • 20 Burpees Over Bar
  • 20 Double Unders
Extra:

Strict Press: 3×8

9/25/14

Reminders:

Olympic Lifting Class meets tonight at 6:30PM. Don’t forget, to come out and support HWCF athletes as they compete in Olympic Lifting meet this Saturday, 9/27 @ CrossFit Construct. Our athletes begin lifting at 12PM. As a reminder, the Olympic Lifting class this Saturday at noon is cancelled due to the meet.

Strength:

Make Up Strength

Conditioning:

4 Rounds: 2 min AMRAP:

  • 400m Run
  • ME TTB

9/24/14

New Leaderboard:

Many of you have probably noticed the new leaderboards in the gym. We will be recording the top 4 men and women’s scores from a range of workouts (the Girls, Hero WODs, strength maxes, endurance tests, etc.) The leaderboard is NOT retroactice (yeah, yeah, we all know about your 450# back squat and 5:15 mile time back in high school), but our first test is today! Come in for the CrossFit Girls WOD, “Grace,” and try for one of those first spots on the leaderboard!

Strength/Skill:

Handstand Skill Work

Conditioning:

“Grace”
30 Clean & Jerks for time (135/95)

Extra:

Trap 3 Raise @ 3012 Tempo: 3×8

9/23/14

DSC_0022
Reminders:

Olympic Lifting class is cancelled this Saturday 9/27 due to the 2014 Chicago Open being held at CrossFit Construct. Come out and support Tom P., Tony M., Ryan S., and George as they compete in this Olympic Weightlifting meet!

Strength:

A1. Weighted Dips or Weighted Push Ups: 4×6 (+5# from last week)
A2. Bent Over Rows: 4×6 (+5# from last week)

Conditioning:

For Time:

  • 20 HSPU
  • 30 Pull Ups
  • 40 Burpees
Extra:

GHD Sit Ups: 3×10

9/22/14

Bucktown Throwdown Recap:

HWCF had a great turnout at the Throwdown/BBQ this past Saturday! Congrats to Owen & Neal (on Owen’s birthday nonetheless!) on taking first place in the Rx division!

Upcoming Events:

This Saturday, some HWCF athletes will be participating in the Chicago Open, a sanctioned Olympic Weightlifting meet held at CrossFit Construct (Ukranian Village).  Please come out and support them if you can! The Olympic Lifting class this Saturday 9/27 will be cancelled due to the meet.

Strength:

A. Back Squat: 4×6 (+5# from last week)
B. Split Squat: 4×6 @ 3110 Tempo (+5# from last week)

Conditioning:

Teams of 3 work to complete:

  • 2250m Row (athletes rotate every 250m)
  • 1800m Run (athletes rotate every 200m)
Extra:

GHRs: 3×8
 

9/21/14

Open gym today from 10AM-12PM!