4/30/14

Reminder:

Don’t forget to take a look at the “Water Bottle Wasteland.” All items not claimed by this Sunday, 5/4/14 will be donated.

Strength:
Bench Press (32X0 Tempo)
  • 5 @ 40%
  • 5 @ 50%
  • 5 @ 60%
Conditioning:

5 Rounds:

  • 5 Shoulder to Overhead (70+% of 3RM Push Press)
  • 10 Burpees

4/29/14

photo
Announcements:

Some of you may have noticed the “Water Bottle Wasteland” yesterday over by the rowers. Items in these boxes will be donated if not claimed by this Sunday 5/4/14. Let’s all do our best to keep the gym as neat as possible. We want everyone to feel comfortable and at home in the space, but we have to draw the line at leaving stinky protein shakers at the gym.

Strength:

A. Hang Snatch (above knee): 3×3
B. Weighted Pull Ups:

  • Find a 1RM
Conditioning:

For Time:

  • 50 KBS (70/55)
  • 50 TTB
  • 800 m Run

 

4/28/14

10178156_10202989248346320_6240610541426907237_n
Announcements:

HWCF really represented this past Saturday at the WorkingOUT event. Nice job to all the athletes who competed…Katy, Amy B., Cheryl, Sarah, John W., Ty, Shaun, Neal, Omar, Pete, Jim D., Scott, Jess , and George. A big thank you to the HWCF members who came to support…Owen, Laura, Tim CM, Niki, Eugene, Ron, Julie, and Anthony. We apologize if we’re forgetting anyone. It was a whirlwind of a day!
You may notice that the weight in the strength program is a bit lighter. This is intentional. This is a deload week. We will be testing 1RMs next week.

Strength:

Back Squats (32X0 Tempo)

  • 5 @ 40% 1RM
  • 5 @ 50%
  • 5 @ 60%
Conditioning:

“CrossFit Baseline”
For Time:

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

(10 min cap)

4/27/14

Open Gym today from 10AM-12PM.

4/26/14

Reminder:

HWCF folks will be competing at “WorkingOUT” Chicago’s First LGBTQA CrossFit Competitionfrom 12-5PM today at CrossFit Defined Lincoln Square (2750 W. Lawrence Ave). Come out and support us!

Strength:

Strict Press:

  • 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM
Conditioning:

4 Rounds: 3:30 AMRAP:

  • 400m Run
  • 10 Burpees
  • ME Push Press (75/55)

**Score is total # of burpees and push press reps

4/25/14

Reminder:

Tomorrow, Saturday 4/26 a bunch of Hardware athletes will be competing in an event at CrossFit Defined in Lincoln Square. WorkingOUT, Chicago’s First LGBTQA CrossFit competition begins at noon and runs until 5PM. If you’re free, come out and support your fellow HWCF members! Proceeds of the event go to support the Trevor Project. We hope to see many familiar faces there!

Strength:

A. Bent Over Rows:

  • 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM

B. Deadlift:

  • 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM
Conditioning:

For Time:

  • 50 Front Squats (115/75)
  • 50 Pull Ups

4/24/14

DSC_0302
Welcome Jose, to the HWCF Coaching Staff!

Strength:

Make Up Strength

Conditioning:

With a continuous clock, and no rest, complete the following:

  • 1 min AMRAP Double Unders
  • 2 min AMRAP Sit Ups
  • 3 min AMRAP Box Jumps (24/20)
  • 4 min AMRAP Row for Calories

 

4/23/14

Strength:

A. Push Press

  • Find 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM

B. Bench Press

  • Find 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM
Conditioning:

With a partner work to complete:

  • 100 WB
  • 75 Burpees
  • 50 TTB
  • 800 M Run with medball

(one person works at a time)
16 min cap

4/22/14

Strength:

Weighted Pull Ups:

  • 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM
Conditioning:

ME KBS (70/55)
Rest 1 minute, then
5 min AMRAP:

  • 10 CTB Pull Ups
  • 10 Clean & Jerks (155/105)

Rest 1 minute, then
ME KBS (70/55)
 
 

4/21/14

Strength:

Back Squat:

  • Find 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM
Conditioning:

For Time:
21-15-9

  • Thrusters

9-7-5

  • Muscle ups (sub 21-15-9 dips for MUs)