Strength:
Find a 1RM Bench Press
Conditioning:
“Open WOD 11.1”
10 min AMRAP:
- 30 Double Unders
- 15 Power Snatches (75/55)
Post WOD:
3×50 yard Prowler Push (AHAP)
10/20/13
Open Gym today from 12-2PM. Come on down!
Remember, next Saturday October 26th is our 1 Year Anniversary Competition & BBQ. More information can be found here. We will have a sign up sheet for the Competition in the gym on Monday.
10/19/13
Strength:
Romanian Deadlifts: 3×8
Conditioning:
12 min AMRAP:
- 20 Snatches (115/75)
- 30 TTB
- 40 Burpees
- 50 Wall Balls
10/18/13
Note: There will be a Foundations Class this Saturday 10/19 at 9AM. We will be covering the technique of the Clean & Snatch. All new and experienced athletes are encouraged to come. Foundations classes are free to all Hardware CrossFit members, and do not count as one of your weekly classes.
Strength:
A1: HSPU: 4xME
A2: Strict Pull Ups: 4xME
Conditioning:
8 min AMRAP:
- 10 Front Squats (155/115)
- 50 Double Unders
10/17/13
Warm ups never looked so fun!
Rest/Make Up Day
One Year Anniversary Party & In House Competition:
On Saturday October 26, 2013 we will be celebrating Hardware CrossFit’s 1 Year Anniversary with an in-house competition and party to follow. The competition will begin at 9AM on Saturday and will consist of 2-3 individual events (and can of course be scaled). A BBQ will follow from 12-4PM at the gym. We will provide the meat, so please bring any side dishes or dessert to share! As always, BYOB.
There will be no regularly scheduled classes on Saturday the 26th.
10/16/13
Strength/Skill:
Rope Climb Skill Work
Conditioning:
3 Rounds:
- 2 Rope Climbs [sub 6 Strict Pull Ups]
- 12 Clean & Jerks (135/95)
- 400m Run
10/15/13
Strength:
A1: Bench Press:
- 79% x 5
- 89% x 3
- 99% x 1+
A2: Bent Over Rows:3×5
Conditioning:
For Time:
- 50 Pull Ups
- 50 Burpee Over Box
10/14/13
“CrossFit Total”
- 1RM Back Squat
- 1RM Press
- 1RM Deadlift
It’s time for a re-test of the CrossFit Total! If you are newer to Hardware CrossFit, this will be a great baseline of your strength. You will use these numbers to base the next Wendler Cycle on. If you are more experienced. Take the new results and set some new 3-6 ,month strength goals.
Mark your calendars for Saturday, October 26th. We will be having our 1 Year Anniversary Party at the gym from 12-4PM. Friends and family are most definitely welcome. We will provide the meat, please bring a side dish or dessert to share if you’d like. As always, BYOB.
We’re contemplating the idea of holding an in house competition the morning of the 26th as well. Stay tuned for more info on events and sign up details later this week.
10/13/13
No Open Gym today. The gym is closed. Good luck to Liz today as she runs the Chicago Marathon! Her bib # is 29680 is you’d like to track and cheer her on!
10/12/13
“Mystery WOD”
Wouldn’t you like to know…