1/21/15

Reminders:
  • Yoga w/ Melissa DiLeonardo meets on Sunday, after open gym, at 12:30PM!
  • Olympic Lifting meets tomorrow at 6:30PM (no CrossFit class at this time)
Strength:

Find a max weight for the following complex:

  • 1 Hang Power Clean
  • 2 Hang Squat Cleans
  • 3 Front Squats
Conditioning:

3 min AMRAP of Double Unders

1/20/15

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Strength:

A1. Ring Dips or Weighted Push Ups: 5×5 (1 min rest)
A2. Weighted Pull Ups: 5×5 (1 min rest)
**Athletes should be switching stations every 1:30

Conditioning:

For Time: (10 minute cap)**

  • 30 TTB
  • 40 Power Wall Balls (20/14)
  • 50 Cal Row/Airdyne or RKBS (55/35)

**4 Burpee Box Jumps EMOM

1/19/15

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Strength:
In 10 minutes complete (this time includes warmup)
A. Back Squat:  5-5-5+ (60%-70%-80%+)
In 8 minutes complete
B. Split Squats 3×8 @ 32×0 tempo
Conditioning:

3 Rounds: (12 min cap)

  • 1o Deadlifts (275/175 or 60% 1RM)
  • 50 Double Unders (150 Singles)

1/18/15

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Open Gym today from 10AM – 12PM
Yoga class at 12:30PM with Melissa DiLeonardo
Good luck to Farah and Owen as they compete as a team in the Icebox Classic today at CrossFit 155 in Mundelein. Their first event starts at 10AM if you plan on coming out to support them!

1/17/15

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Reminders:
  • Olympic Lifting meets today at 12PM
  • Open Gym tomorrow from 10AM – 12PM
  • Yoga meets tomorrow at 12:30PM
  • Good luck to Carolyn as she competes in the Icebox Class today! Farah and Owen are up tomorrow! Head on up to CrossFit 155 to cheer them on!
Strength:

4 Rounds:

  • 1:30 AMRAP UB Bench Press (75%)
  • 1:30 AMRAP UB Ring Rows, Strict Chin Ups, Single Arm DB Rows
Conditioning:

In a team of 3, work to complete the following (with 1 person working at a time)

  • 1500m Row (each athlete may only row 500m at a time)
  • 150 Wall Balls (20/14)
  • 150m Burpee Broad Jump (each athlete must perform a 25m BBJ before rotating)

**25m = 1 length of the gym
 

1/16/15

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Reminders:
  • Olympic Lifting meets tomorrow @ 12PM
  • Yoga meets Sunday @ 12:30PM
  • Good luck to Carolyn, Owen, and Farah as they compete in the Icebox Classic this weekend at CrossFit 155 in Mundelein. Carolyn competes as an individual this Saturday, and Farah/Owen compete as a team on Sunday. Events start around 9AM (ish) both days. Come out to cheer on your fellow HWCF athletes!
Strength:

With a running clock:
Front Squat: Perform 5 reps every 2:00min (3 Rounds)
On minute 8:00,
Deadlift: Perform 5 reps every 2:00min (3 Rounds)

Conditioning:

3 Rounds:

  • 12 Clean & Jerks
  • 250m Run
  • 10 TTB

*Rest as needed between rounds
*Record fastest and slowest rounds

1/15/15

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Congrats to Tommy Doyle, the newest member of the Hardware CrossFit coaching staff! We’re happy to have witnessed Tommy’s growth as a CrossFit athlete and leader in our gym over the past couple of years. Next time you see Tommy, give him a big, ole, congratulatory high five!

Reminders:
  • Olympic Lifting meets tonight at 6:30PM (there is no CrossFit class at this time)
  • Yoga this Sunday @ 12:30PM!
Strength:

Make Up Strength

Conditioning:

1000m Row Time Trial*
*Make sure to have a coach note your score for the leaderboard!

1/14/15

Reminders:
  • Olympic Lifting meets tomorrow at 6:30 PM (No CrossFit class at this time)
  • Olympic Lifting meets Saturday at 12PM.
  • Yoga w/ Melissa DiLeonardo meets Sunday at 12:30PM
  • Good luck to Owen, Farah, and Carolyn T. as they compete in the Icebox Classic this weekend at CrossFit 155 in Mundelein, IL! Carolyn competes on Saturday in the individual competition, and Farah/Owen compete on Sunday as a team. Come out to support!
Strength:

4 Rounds:

  • 1:30 AMRAP UB Strict Press (75%)
  • 1:30 AMRAP UB Strict Pull Ups (75%)
Conditioning:

3 Rounds:

  • 15 Push Ups
  • 30 Wall Balls (20/14)

1/13/15

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Hmmm, Reggie isn’t minding the cold and snow. Maybe we should program running outside a bit more?

Strength:

5 Rounds:
Every 2:00 complete the following complex:

  • Power Snatch
  • OHS
  • Snatch (full)
Conditioning:

EMOM for 8 minutes:

  • 7 TTB (V-Ups)
  • ME Double Unders

**For every round that you were unable to perform the 7 TTB (or V-ups), complete a 10 calorie row (per round) after the 8 minutes is up
 

1/12/15

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Congratulations to Tommy D, Tom Y, Katy W, Shaun S, Neal B, Bryan B, and Tony N for finishing strong in the Chi-Town Throwdown this past weekend! Katy finished 1st in the Women’s Scaled division with an impressive come-from-behind effort in the final event!

Strength:

Back Squat:
5 Rounds:

  • Complete 5 reps every 2:30 (+5# from last week or 77.5% – 80% 1RM)
Conditioning:

100 KBS for time (70/55)*
*Every time you rest the KB, you must perform 5 Burpee Pull Ups