4/30/15

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Reminders:
  • Olympic Lifting meets tonight @ 6:30PM.
  • Classes today, and all future Thursdays, will be skill-focused with no conditioning. This means one of two things for you:
    1. You may use Thursday classes as Open Gym time to make up any WODs you may have missed (even though it’s Open Gym, it still counts as one of your weekly classes).
    2. You may participate in the coach-led skill session. There will be a different skill every week.
  • Our next Foundations class does not meet until Saturday, 5/16 @ 9AM.
Thursday Skill:
  • Farmers Carry:
    • Find a max weight for a 25m UB carry

4/29/15

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Strength:

A1. Strict Press (from floor):

  • 5 x AMRAP (shoot for 6-9 reps each set)

A2. Weighted Ring Pull Ups:

  • 5 x AMRAP

**If you were able to get 5×9 last week, increase your working weight
**If you were unable to get 5×9 last week, keep the same weight and shoot for more reps

Conditioning:

For Time:
:30 sec on – 1:00 min Rest

  • 75 Thrusters (95/65)
  • 75 KBS (70/55)

4/28/15

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Reminders:

New Foundations Schedule is posted for the next couple of months (hardwarecrossfit.com/schedule/). Foundations is a free class to all HWCF members. They are held (2) Saturdays per month, and the dates are subject to change, so please check the website frequently!

Strength:

Perform 5-8 sets of the following complex:

  • 1 Power Snatch
  • 2 Hang Squat Snatch (above knee)
  • 3 OHS
Conditioning:

3 Rounds:

  • 800m Run
  • 20 TTB

4/27/15

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Reminders:

New Foundations Schedule is posted for the next couple of months (hardwarecrossfit.com/schedule/). Foundations is a free class to all HWCF members. They are held (2) Saturdays per month, and the dates are subject to change, so please check the website frequently!

Strength:
A1. Back Squat @ 13×0 Tempo (3 sec pause at bottom) : 5xAMRAP (shoot for 6-9)
  • If you were able to get 5×9 last week, increase working sets by 10-20#
  • If you were unable to get 5×9 last week, keep the same weight and try to get more reps this week
Conditioning:

12 min AMRAP:

  • 10 Wall Balls (20/14)
  • 10 Burpee Box Jumps (24/20)
  • 10 Pull Ups

4/26/15

Open Gym today from 10AM – 12PM!
Yoga is cancelled today. It will resume next Sunday, 5/3 @ 12:30PM.

4/25/15

Reminders:
  • Olympic Lifting meets today @ 12PM!
  • Come out to CrossFit Defined Lincoln Square to cheer on some HWCF athletes as they compete in Working OUT! (Chicago’s annual LGBTQA CrossFit Competition)! It was a blast last year, and we expect the same this year!
Strength:

Find a 3RM Hang Snatch (above knee)

Conditioning:

In teams of 2, work to complete the following:
15 min AMRAP:

  • 20 Burpees
  • 20 Hang Squat Snatches (135/95) (70%1RM)
  • 20 Bar Muscle Ups (CTB Pull Ups/Jumping Pull Ups)

 

4/24/15

Reminders:
  • Come out to CrossFit Defined Lincoln Square tomorrow to support all the HWCF athletes competing in Working OUT!
  • Olympic Lifting meets tomorrow @ 12PM!
Strength:

A1. RDL @ 40×0 Tempo: 5×6
A2. Weighted Dips:

  • 5 x AMRAP (80% 1RM) (no more than 9 reps per set)
Conditioning:

10 min AMRAP:

  • 5 Front Squat (185/125)
  • 15 CTB Pull Ups

4/23/15

Reminders:
  • Thursdays now have a slightly different format, you can do a couple different things…
    • Go through a skill/technique specific class with a coach (no strength work, no conditioning…just skillz & drillz)
    • Use class time as an open gym (no direct instruction from a coach)
  • But, Olympic Lifting still meets Thursdays @ 6:30PM and Saturdays @ 12PM!
  • Yoga is cancelled this Sunday, 4/26. It will resume the following Sunday, 5/2 @ 12:30PM!
Thursday’s Skill/Technique Work:

Atlas Stones

4/22/15

Reminders:

“Working OUT” is this weekend at CrossFit Defined Lincoln Square. We’ve got many HWCF athletes signed up. Come out to support and cheer on your fellow athletes if you are able to!

Strength:

8 Rounds:

  • Every 2 mins, complete 3 Cleans
Conditioning:

2 Rounds: (1 min at each station)

  • Row for Calories
  • OHS (95/65)
  • TTB
  • Hang Power Clean (135/95)
  • Rest

4/21/15

Reminders:

“Working OUT” is this weekend at CrossFit Defined Lincoln Square. We’ve got many HWCF athletes signed up. Come out to support and cheer on your fellow athletes if you are able to!

Strength:

A1. Strict Press (from floor):

  • 5 x AMRAP**

A2. Weighted Ring Pull Ups:

  • 5 x AMRAP**

**Shoot fro 6-9 reps each set. Your working weight should be roughly 80% 1RM, or a weight you could do for 5×6

Conditioning:

For Time:
75 Burpee Box Jumps/Step Ups (24/20)