1/21/14

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)

1/20/14

STRENGTH:

Back Squats: 7×3@75%*
*On last set, stop 2 reps shy of failure

CONDITIONING:

“13.2”
10 Min AMRAP of:
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24″/20″)
 

EXTRA:

HSPUs: 3xME
 

1/19/14

Open Gym today from 10-12PM!

1/18/14

Reminder:

There is a Foundations Class today @ 9AM!

Third Saturday Brunch!

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!

Strength:

15 min to establish a 1RM Clean & Jerk

Conditioning:

With a partner complete,
20 min AMRAP: [One partner must complete a full round at a time]

  • 7 Power Cleans (135/95 or 70% 1RM)
  • 7 Box Jumps (30/24)
  • 7 Pull Ups

1/17/14

Reminder:

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!

Friday Night Lights Part II

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!

Strength:

A. Bench Press:

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 75%
  • 1×1 @ 80%
  • AMRAP @ 85%

B. Deadlift:

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 75%
  • 1×1 @ 80%
  • AMRAP @ 85%
Conditioning:

“Open WOD 11.4”
10 min AMRAP:

  • 60 Burpee Over Bar
  • 30 OHS (120/90)
  • 10 Muscle Ups (10 Pull Ups + 10 Dips/Push Ups)

 

1/16/14

DSC_0336
 

Strength:

Make Up Strength, or
Rope Climbs: 8 ascents

Conditioning:

In teams of 3, complete:

  • 1500m Row
  • (9) 100m Sprints
  • 300 Double Unders

 

1/15/14

 DSC_0350
Strength/Skill:

Snatch Balance: 5×3

Conditioning:

For Time:

  • 20 Front Squat (185/125 or 65% 1RM)
  • 30 CTB Pull Ups
  • 40 Burpee Box Jumps (24/20)

1/14/14

DSC_0713
 
A group picture from the Northisde Throwdown last Friday night. We will post more pictures and info on the next event soon!

Strength:

A1: Press

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 75%
  • 1×1 @ 80%
  • AMRAP @ 85%

A2: Bent Over Rows: 3×5 (heavier than last week) (alternate with press after the 3rd set)

Conditioning:

13 min AMRAP:

  • 10 Ring Dips (Push Ups)
  • 15 TTB
  • 200 Single Unders
Post WOD:

HSPU: 3xME (2 min rest)

1/13/14

Strength:

Back Squat:

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 75%
  • 1×1 @ 80%
  • AMRAP @ 85%
Conditioning:

21-15-9

  • Wall Balls (20/14)
  • KBS (55/35)
  • 400 m Run after each round

1/12/14

Open Gym today from 10:00AM-12:00PM!