SKILL:
MU and TTB work
CONDITIONING:
1K Row
9 MUs
15 Burpees
10 TTB
6 MUs
20 Burpees
15 TTB
3 MUs
25 Burpees
20 TTB
(17 Min Cap)
SKILL:
MU and TTB work
1K Row
9 MUs
15 Burpees
10 TTB
6 MUs
20 Burpees
15 TTB
3 MUs
25 Burpees
20 TTB
(17 Min Cap)
Back Squats: 7×3@75%*
*On last set, stop 2 reps shy of failure
“13.2”
10 Min AMRAP of:
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24″/20″)
HSPUs: 3xME
Open Gym today from 10-12PM!
There is a Foundations Class today @ 9AM!
It’s the 3rd Saturday of the month, and you know what that means…Brunch after the 11AM class! As per usual, the location is TBD. Come to the 11AM class and we’ll head over the the unknown restaurant as a group!
15 min to establish a 1RM Clean & Jerk
With a partner complete,
20 min AMRAP: [One partner must complete a full round at a time]
There will be a Foundations Class this Saturday 1/18/14 @ 9AM. New and experienced athletes are encouraged to attend. The Foundations classes are FREE to HWCF members and are held (2) Saturdays a month. During the sessions, you will go over the technique of 2-4 movements. There is no WOD during the Foundations Classes, it’s strictly technique based!
Next Friday, 1/24/14, CrossFit Shoreside will be hosting the second week of “Friday Night Lights” up at their gym in Evanston. A sign up sheet for those interested in participating will be available a the gym on Monday. Just as it was before, event starts around 8-8:30PM, and there is a $10 cash fee. Hopefully we can get a big HWCF turnout!
A. Bench Press:
B. Deadlift:
“Open WOD 11.4”
10 min AMRAP:
A group picture from the Northisde Throwdown last Friday night. We will post more pictures and info on the next event soon!
A1: Press
A2: Bent Over Rows: 3×5 (heavier than last week) (alternate with press after the 3rd set)
13 min AMRAP:
HSPU: 3xME (2 min rest)
Back Squat:
21-15-9
Open Gym today from 10:00AM-12:00PM!
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