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Month: September 2014


  Strength: Split Jerk: 5×2 Conditioning: Every 3:30 min, complete the following (for 4 Rounds) 400m Run 10 Burpees **Your score is the┬átotal of each round’s time split


  Chicago Open: Hardware CrossFit had a strong showing at the Chicago Open this past weekend. Congrats to Tony M., Tom P., Bjorn, and George who all competed! Strength: A. Back Squat: 4×6 (2 min rest) (75% 1RM) B. Split Squat: 4×6 @ 3110 Tempo (6 each leg) 90 sec rest Conditioning: “Baseline” For Time: …
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Open gym today from 10AM-12PM…Brent approves!


  Reminder: Olympic Lifting class is cancelled today due to the “Chicago Open.” Come down to CrossFit Construct starting at 12PM to support Tom P., Tony M., Ryan S., and George as they compete in this Olympic weightlifting meet! Today’s Schedule: 10AM – CrossFit 11AM – CrossFit Conditioning: 1-2-3-4-5-6-7-8-9-10 OHS (105/70) CTB Pull Ups then, …
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Strength: A. Front Squat: 4×3 @ 32×0 Tempo B. RDL: 4×6 @ 40×0 Tempo Conditioning: 10 min AMRAP: 20 Front Rack Lunges (75/55) 20 Burpees Over Bar 20 Double Unders Extra: Strict Press: 3×8


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