5/31/13

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Katie must be reminiscing about her 105# Back Squat PR last week. No one usually looks that happy during a Hero WOD.
 
REMINDER: There is no 12PM class today.
 
A1: Weighted Pull Ups: 3×8 (1 min)
A2: Weighted Push Ups: 3×8 (1 min)
 
5x400m Run  on the 3 mins
 
Extra:
Powell Raise: 3×8
 
 
 

5/30/13

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Rest/Make Up Day
 
NOTE: Friday’s 12PM class has been moved to today due to the CrossFit Regionals at Navy Pier.

Today’s class schedule:

9AM, 12PM, 5:30PM, 6:30PM, 7:30PM

Friday Regional’s Schedule 5/31/13:

Friday:

  • Event 1:
    • Heats start at 9:00AM – Running in the order of Team, Women, Men
    • George’s is set to start around 11:30AM
  • Event 2/3:
    • Heats start at 1:00PM – Running in the order of Team, Women, Men
    • Individual male heats start at 4:10PM

More details at: North Central Regional

5/29/13

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Back Squat: 4×5 (2 min rest)
 
4 Rounds:

  • 2 min AMRAP:
    • 10 Box Jumps (24/20)
    • 10 Burpees
  • 2 min Rest between rounds

 
Extra:
Hip Extensions: 3×10

5/28/13

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Congrats to Bjorn, who got his first muscle up last week! We also had to capture proof of his innovative counting technique during Murph on Monday.
 
Push Jerks: 5×3
 
10 min AMRAP:

  • 250m Row
  • 20 Double Unders
  • 10 Ground to Overhead (135/95)

 
As many of you may know, the North Central CrossFit Regional Competition is being held this upcoming weekend (May 31 to June 2) at Navy Pier. Our very own George Fairley is competing as an individual again this year.  A handful of people have already purchased tickets. If you’d like to support George and Hardware CrossFit, I’m certain there will be someone from the gym there the whole weekend. Come on down! You would be surprised how fun it is to watch people work out.
 
Due to Regionals, we will have a slight change to the class schedule this week. The NOON class on Friday will be moved to Thursday.
 

Class Schedule 5/28/13 to 6/2/13

Tues 5/28: 9AM, 5:30PM, 6:30PM, 7:30PM
Wed 5/29: 6AM, 12PM, 5:30PM, 6:30PM, 7:30PM
Thurs 5/30: 9AM, 12PM, 5:30PM, 6:30PM, 7:30PM
Fri 5/31: 6AM, 5:30PM, 6:30PM
Sat 6/1: 10AM, 11AM
Sun 6/2: Gym Closed

5/27/13

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Happy Memorial Day!
Class Schedule Today:

  • 10AM
  • 11AM
  • 12PM

Today, you will have a choice between (2) CrossFit Hero WODs. The workouts can be performed individually or with a partner.
 
WOD #1: “Murph”

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

* The workout must start and end with a mile run. The pull ups, push ups, and squats can be split up as desired.
**As a Partner WOD: One partner will run the first mile, and one partner will run the second mile run. Pull ups, push ups, and squats can be split up as as desired.
 
WOD #2: “Morrison”
50-40-30-20-10

  • Wall Balls (20/14)
  • Box Jumps ( 24/20)
  • KBS (55/35)

**As a Partner WOD: Movements must be performed in sequence. Partners may split up work as desired.
 
WOD #3: “Omar”

  • 10 Thrusters (95/65)
  • 15 Bar-Facing Burpees
  • 20 Thrusters
  • 25 Bar-Facing Burpees
  • 30 Thrusters
  • 35 Bar-Facing Burpees’

*May only be performed individually.
 

5/26/13

Open gym today from 12-2PM
 
Please note our Memorial Day Schedule for tomorrow, 5/27:

  • 10AM
  • 11AM
  • 12PM

 

5/25/13

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Front Squat: 4×3
 
Partner Relay: 1 Partner works at a time, each partner must complete 3 rounds
6 Rounds:

  • 400m Run
  • 30 KBS (55/35)

 

Memorial Day Weekend Schedule:

Saturday: Normal Class Schedule -> 10AM & 11AM
Sunday: Open Gym from 12PM-2PM
Monday: Class at 10AM, 11AM, and 12PM
 
On Memorial Day, Monday 5/27, we will be performing a Hero WOD. Athletes will have the option between 2 Hero WODs. They can be done individually or with a partner.

5/24/13

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Someone come up with a good caption for this. Post to comments!

 
Snatch technique work: 12 minutes
 
4 rounds of :
Max effort strict pull ups
Max effort strict dips
Rest as needed
 
For time:
1 K row
 
 
 

5/23/13

Boyle Sibling WOD Off!
Boyle Sibling WOD Off!

REMINDER: Our schedule today will be as follows:
 
9AM, 12PM, 5:30PM, 6:30PM, 7:30PM
 
 
Rest/Make Up Day

5/22/13

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REMINDER: Our class schedule today is as follows:
6AM, 9AM, 12PM, 5:30PM, 6:30PM, 7:30PM
 
Hang Squat Clean: 5×3 (1 Min rest)
 
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift
Burpee box jump
 
Extra:
A1. GHRs: 3×10 (30 sec)
A2. TTB: 3xME (30 sec)