1/31/14

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Reminder:

Foundations Class tomorrow morning at 9AM!

Strength:

A. Bench Press:

  • 1×1 @ 70%
  • 1×1 @ 77.5%
  • 5×3 @ 82.5%*

B. Deadlift:

  • 1×1 @ 70%
  • 1×1 @ 77.5%
  • 5×3 @ 82.5%*

*On last set, perform an AMRAP, stopping 2 reps shy of failure

Conditioning:

“CrossFit Baseline”
For Time:

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

1/30/14

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Reminder:

If you’re interested in participating in the upcoming Paleo Challenge, there is a sign up sheet at the gym. More details can be found here. Pre-challenge testing starts next week! If you have any questions contact Shannon Sullivan at [email protected].
There is a Foundations Class this Saturday @ 9AM! The Foundations Classes happen (2) Saturdays a month, and cover only technique. They are free to all Hardware CrossFit members, and are a great supplement to our regular programming.

Strength:

Make Up Strength, or
5 Rounds:

  • 1 Snatch Grip Push Press
  • 1 OHS
  • 1 Snatch Balance
  • Rest 1:30
Conditioning:

6x200m Sprint [rounds starting every 2:30]

1/29/14

Strength:

Thrusters: Find a 3RM

Conditioning:

5 Rounds:

  • 1 min AMRAP Burpee Box Jumps
  • 2 min Rest
Post WOD:

Hip Extensions: 3×10

1/28/14

Reminder:

The Winter 2014 Paleo Challenge is upon us! If you’re interested, there is a sign up sheet available at the gym. Head over to our Nutrition Page to find more details.
There will be a Foundations Class this Saturday at 9AM. New and experienced athletes are encouraged to come.

Strength:

A1: Press:

A2. Pendlay Row: 5×5

 *stop two reps shy of failure on last set
Conditioning:

10 Min AMRAP:

  • 10 CTB Pull Ups
  • 20 KBS
  • 40 Double Unders
Post WOD:

Turkish Get Up: 3×3

 

1/27/14

Reminder:

If you’re interested in participating in the Winter 2014 Paleo Challenge; check out our Nutrition Page for more details! The month-long  challenge officially starts 2/10 and there is a sign up sheet at the gym. If you have any questions about the challenge, please contact our Nutrition Coach, Shannon Sullivan (of 9AM class fame) at [email protected].

Strength:

Back Squat:

  • 1×1 @ 70%
  • 1×1 @ 77.5%
  • 5×3 @ 82.5%

**On last set, perform an AMRAP, stopping 2 reps shy of failure

Conditioning:

5 Rounds: (16 cap)

  • 12 OHS (75/55)
  • 12 TTB
  • 100 m Run
Post WOD:

GHRs: 3xME

1/26/14

Open Gym today from 10AM -12PM.

1/25/14

Conditioning:

“Moylan’s Mayhem”
3 Rounds: (17 cap)

  • 3 Wall Walks
  • 30 Wall Balls (20/14)
  • 60 Sit-Ups

* At the start of each minute, perform 4 burpees

Paleo Challenge Winter 2014
 The Open is coming up fast, bikini season is right around the corner (ha!), and, most importantly, you’ve been asking for it, so it is time for us to get Paleo! At Hardware CrossFit we encourage the Paleo Diet because we see it as a great template for discovering what approach to eating brings you optimal health and performance.
The ‘Paleo’ part of Paleo Challenge means you’ll learn how to remove toxic foods from your diet, replace them with nutrient-dense awesomeness, and track your results while doing it. All amidst the support and encouragement that is your Hardware CrossFit community.
The ‘Challenge’ part of Paleo Challege means you get a chance to win cash money for getting leaner, faster and stronger. Plus competition makes everything more fun.
Facilitating this challenge is our very own nutrition coach: Shannon Sullivan. She’ll be fielding questions, posting recipes, pinching your fat, and leading the meetings. If you have questions or comments at any time, send her an email at[email protected].
More specifics are coming up, but for now, check out our Nutrition Page for more info.

1/24/14

Throwdown #2 is tonight at CrossFit Shoreside! All are welcome to compete and show support.
 

STRENGTH:

A Bench press: 7×3@75%*
*On last set, stop 2 reps shy of failure
B. Deadlift:
7×3@75%*
*On last set, stop 2 reps shy of failure

CONDITIONING:

“Open Wod 13.5”
4 min AMRAP of:
15 Thrusters (100/65)
15 CTB pull ups
If you complete 90 reps (3 round) within 4 minutes, time extends to 8 minutes
 

 

1/23/14

Reminder:

Throwdown #2 is tomorrow night up at CrossFit Shoreside in Evanston! We hope to get a good group of people to show up and compete!

Strength:

Make up strength work from Monday or Tuesday
or,
Prowler Push: 3 x 1 min AMRAP

Conditioning:

Every 1:30, complete:

  • 100 m Sprint

*for a total of 10 rounds

Post WOD:

GHD Sit Ups: 3xME

1/22/14

Reminder:

This Friday night, 1/24, CrossFit Shoreside will be hosting Hardware CrossFit in the second Throwdown of the year! If you are interested, sign up for a heat here. Registration begins at Shoreside at 8:00PM, and heats begin at 8:30PM. The workout will be released soon, but there will be an Rx and Scaled division, so we hope to see many HWCF faces up in Evanston!

Strength:

A1: Strict Press

  • 7×3 @ 75% (stop 2 reps shy of failure on last set)

A2: Pendlay Row

  • 4×5 (work in sets when you can)
Conditioning:

21-15-9

  • Deadlift (65% 1RM)
  • Box Jump (with step down)
Post WOD:

GHRs: 3×10