WOD

1/16/18

Wear Layers!

Our heat should be back to normal by this weekend! In the meantime, please wear layers to the gym.

Strength:

12 min AMRAP of Back Squats*

*If you got 30 reps last week, increase the weight by 10#

*Perform 3+ reps per set

Conditioning:

8 min AMRAP:

  • 50 Box Jump Overs/Step Up and Overs (24/20)
  • 50 Ab-Mat Sit Ups

1/15/18

Wear Layers!

Remember to wear layers to the gym this week, due to our heating issue.

Strength:

*Use the same movements as you did last week

**If you completed 30 reps of one of the strength movements from last week, add 10# to that movement

A1. Static Bar Dips

A2. Pull Ups

Conditioning:

Teams of 3 work to complete a 4500m Row*

*Rotate every 500m

(18 min cap)

1/14/18

Wear Layers!

Remember, the gym will be a bit cooler today and this week. Wear layers!

Open Gym today from 10AM – 12PM!

Yoga meets after at 12:30PM!

1/13/18

FYI

We’re in the process of getting our heating unit repaired. It’s not currently running at full capacity. There is some heat, but please be sure to bring a sweatshirt to class and dress accordingly. We’re sorry for the inconvenience.

Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders
Conditioning:

5 Rounds:

  • 10 Pull Ups
  • 20 Box Jumps/Step Ups (24/20)

then,

3 Rounds:

  • 20 KBS (53/35)
  • 40 Double Unders (120 Singles)

then,

  • 40 V-Ups

(25 min cap)

After Class:

Turkish Get Ups: 3 x 3 (each arm)

1/12/18

Beyond the Whiteboard

If you are not currently tracking your workout, you are leaving gains on the table! Although there is no substitute for an old fashioned, physical notebook, a good workout tracking software can provide an insight into your strengths and weaknesses, and give you with some guidance as to where you should focus your goals.

Starting this week we will be offering a workout tracking software to all members of Hardware CrossFit. To sign up, please visit www.beyondthewhiteboard.com, enter member code HARD300 and make sure to follow the “Main Site” track.

Strength:

A1. Strict Press: 3 x 10

A2. Good Mornings: 3 x 10

Conditioning:

8 min AMRAP:

  • 10 OHS (95/65)*
  • 10 Burpees Over Bar

*Scale to Overhead Lunge (45/25)

1/11/18

Beyond the Whiteboard

If you are not currently tracking your workout, you are leaving gains on the table! Although there is no substitute for an old fashioned, physical notebook, a good workout tracking software can provide an insight into your strengths and weaknesses, and give you with some guidance as to where you should focus your goals.

Starting this week we will be offering a workout tracking software to all members of Hardware CrossFit. To sign up, please visit www.beyondthewhiteboard.com, enter member code HARD300 and make sure to follow the “Main Site” track.

Focus of Today’s Foundations:
  • Front Squat
  • Strict Press
  • Push Jerk

Get your free Trial Class now!

“It has to start somewhere, it has to start sometime, what better better place than here? What better time than now?” - Zack de la Rocha

Address:
1834 W. Balmoral Ave Chicago, IL 60640
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