Month: July 2013

7/31/13

Skill: 15 minutes to practice rope climbing Conditioning: Run 400 M, then 30-20-10 Push Press (95/65) TTB Then, run 400 M Post WOD: Structural balance: GHRs: 3×10  

7/30/13

Strength: A1: Bench Press: 82% x 3 87% x 3 92% x 3+ A2: Strict Pull Ups: 3×5 Conditioning: For Time: 500 m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups If completed in under 8 minutes, complete the additional tasks: 400 m run 30 Box Jumps 20 TTB 10 Strict Pull Ups

7/29/13

Strength: Back Squat: 77% x 5 87% x 3 97% x 1+ Conditioning: In 3 minutes complete: Max Effort, Unbroken KBS (70/55) 10 Burpees [complete 3 rounds] Post WOD: Stability/Mobility – 5 min doing the “Super Couch”  

7/28/13

Open Gym today from 12-2PM  

7/27/13

This past week was also Jessica C.’s last week at Hardware CrossFit, as she is making the move up to Park Ridge. Jessica has made so much progress during her time here at HWCF. The 7:30PM classes won’t be the same without her. Jessica, please come back and visit us!   Reminder: Foundations class today …
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