5/31/15

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Open Gym today from 10AM – 12PM!
Yoga meets at 12:30PM. Come in to recover from the previous week’s work, and gear up for the upcoming week!

5/30/15

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Reminders:
  • Foundations Class meets today at 9AM!
  • Olympic Lifting meets today at 12PM!
  • Yoga meets this Sunday at 12:30PM!
  • Our Amundsen HS Track & Field Throwdown/Fundraiser is next Friday night, 6/5. We’re hoping to raise $1000 for the Track & Field team. This is 4x their annual budget. The money will be put towards new uniforms and equipment for the local team. Sign up for heats here. The event goes from 6PM – 9:30PM on Friday.
Strength:

Deadlift @ 40×0 Tempo: 3×5

Conditioning:

“Helen”
3 Rounds:

  • 400m Run
  • 21 KBS (55/35)
  • 12 Pull Ups

 

5/29/15

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Reminders:
  • Foundations Class meets tomorrow, 5/30, at 9AM!
  • Yoga meets this Sunday at 12:30PM
  • Our Amundsen HS Track & Field Throwdown/Fundraiser is next Friday night, 6/5. We’re hoping to raise $1000 for the Track & Field team. This is 4x their annual budget. The money will be put towards new uniforms and equipment for the local team. Sign up for heats here. The event goes from 6PM – 9:30PM on Friday.
Strength:

Front Squat: 5×3

Conditioning:

9-7-5

  • OHS (155/105)
  • Muscle Ups*

*Scale to 18-14-10 Dips

5/28/15

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Reminders:
  • Foundations Class meets this Saturday, 5/30, at 9AM!
  • Our Amundsen HS Track & Field Throwdown/Fundraiser is next Friday night, 6/5. We’re hoping to raise $1000 for the Track & Field team. This is 4x their annual budget. The money will be put towards new uniforms and equipment for the local team. Sign up for heats here. The event goes from 6PM – 9:30PM on Friday.
Thursday’s Skill:

A.Kipping
B. 800m Run TT

5/27/15

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Reminders:
  • Foundations Class meets this Saturday, 5/30, at 9AM!
  • Our Amundsen HS Track & Field Throwdown/Fundraiser is next Friday night, 6/5. We’re hoping to raise $1000 for the Track & Field team. This is 4x their annual budget. The money will be put towards new uniforms and equipment for the local team. Sign up for heats here. The event goes from 6PM – 9:30PM on Friday.
Strength:

Back Squat: 5×3

Conditioning:

5 Rounds:

  • 8 Burpee Box Jumps (24/20)
  • 200m Sprint

5/26/15

Reminders:
  • Foundations meets this Saturday, 5/30, at 9AM!
Strength:

A1. Bench Press: 3×3*
A2. Ring Pull Ups: 3×3*
*Increase weight from last week

Conditioning:

21-15-9

  • Deadlift (225/155)
  • TTB

5/25/15

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Memorial Day Schedule:

The gym will only be open today from 10AM – 12PM.

Murph:

In honor of Memorial Day, and those who have sacrificed for us, we will be performing Partner Murph today. A briefing of the workout will be at 10AM, and then you are free to start the workout!
For Time:

  • 1 mile Run
  • 300 Air Squats
  • 200 Push Ups
  • 100 Pull Ups
  • 1 mile Run

**One partner will run the first mile, and the second partner will run the last mile. Partition and split up the squats, push ups, and pull ups as needed.
Experienced athletes may perform the workout solo. 10AM – 12PM may also be used as Open Gym time.

5/24/15

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Open Gym is from 10AM – 12PM today.
Yoga is cancelled today.

5/23/15

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Reminders:
  • Olympic Lifting meets today @ 12PM!S
  • Sunday’s Yoga class is cancelled. Open Gym will run as usual from 10AM – 12PM tomorrow.
WOD for a Cause – Fundraiser for the Amundsen HS Track Team!
Join Hardware Crossfit on Friday, June 5 for a Friday Night Lights WOD benefiting our local school, the Amundsen High School Track Team!
Every year the men’s and women’s track team of Amundsen High School, is grossly under funded. It is not uncommon to have two or three kids share a uniform at a track meet. With your help, we would like to raise $1000 (4xs the current annual budget) for uniforms and equipment. Please bring your friends, family,  and anyone that is interested in supporting the cause.
You are absolutely welcome to enjoy a drink as you watch other people get their sweat on, or you can sign up to participate in the team WOD. There will be both an RX and Scaled division. If you don’t have a partner, we will find one for you. We suggest that a $20 donation be given from each WOD participant. Prizes will be available to 1st place finishers of each division.
Amundsen HS WOD:

In 15 minutes complete the following (2) workouts:
**Teams of 2

Part A
RX
In 9 min complete the following:
400 M Plate carry with partner (45 for men, 25 for women)
Then, (one person working at at a time) AMRAP of:
50 Wall balls 20# to a 10′ Target (men), 14# to a 9′ target (women)
50 Burpee box jumps (or step ups) 24″ box (men), 12″ box (women) Non working male partner has to hold a 45#  plate overhead, non working female partner holds a 25#
Scaled 
400 M run with partner
Then, (one person working at at a time) AMRAP of:
50 WB 14# to a 9′ Target (men), 8# to a 9′ target (women)
50 Burpees
Part B
 
Scaled and RX
6 Min to establish 1RM deadlift for both partners
women’s 1RM will be divided by .65 to rival men’s scores
Athlete Registration:  heat sign up
When: 6PM to 9:30PM Friday, June 5. Athlete check in begins at 6:00PM. Heats start at 6:30PM
Location: Hardware CrossFit, 1834 W. Balmoral Ave,
Shirts a limited number of t shirts will be available at the door, the night of the event. If you wish to preorder t shirts (amazingly awesome shirts disigned by the Doyle family’s Bag Tag Inc.), You may do so emailing Niki Moylan at [email protected] by Friday, May 22. The cost per shirt is $20.
Competitor’s entry fee, t-shirt purchases, and donations can be made here via Paypal or at the door. The AHS track team thanks you in advance for your support! Your generosity helps local students build an athletic community giving them the confidence and determination to succeed in life. Can’t wait to see everyone there!
Strength:

Front Squat: 3×5

Conditioning:

“Fran”
21-15-9

  • Thrusters (95/65)
  • Pull Ups

5/22/15

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Reminders:
  • Yoga is cancelled this week due to holiday weekend. Open Gym will run as usual from 10AM – 12PM on Sunday.
  • Monday 5/25 will have a limited schedule for Memorial Day. The gym will be open from 10AM – 12PM. Murph will be the name of the game on Memorial Day. Come in at 10:00 for a briefing of the workout, and go from there. You may also use this time for Open Gym,
WOD for a Cause – Fundraiser for the Amundsen HS Track Team!
Join Hardware Crossfit on Friday, June 5 for a Friday Night Lights WOD benefiting our local school, the Amundsen High School Track Team!
Every year the men’s and women’s track team of Amundsen High School, is grossly under funded. It is not uncommon to have two or three kids share a uniform at a track meet. With your help, we would like to raise $1000 (4xs the current annual budget) for uniforms and equipment. Please bring your friends, family,  and anyone that is interested in supporting the cause.
You are absolutely welcome to enjoy a drink as you watch other people get their sweat on, or you can sign up to participate in the team WOD. There will be both an RX and Scaled division. If you don’t have a partner, we will find one for you. We suggest that a $20 donation be given from each WOD participant. Prizes will be available to 1st place finishers of each division.
Amundsen HS WOD:

In 15 minutes complete the following (2) workouts:
**Teams of 2

Part A
RX
In 9 min complete the following:
400 M Plate carry with partner (45 for men, 25 for women)
Then, (one person working at at a time) AMRAP of:
50 Wall balls 20# to a 10′ Target (men), 14# to a 9′ target (women)
50 Burpee box jumps (or step ups) 24″ box (men), 12″ box (women) Non working male partner has to hold a 45#  plate overhead, non working female partner holds a 25#
Scaled 
400 M run with partner
Then, (one person working at at a time) AMRAP of:
50 WB 14# to a 9′ Target (men), 8# to a 9′ target (women)
50 Burpees
Part B
 
Scaled and RX
6 Min to establish 1RM deadlift for both partners
women’s 1RM will be divided by .65 to rival men’s scores
Athlete Registration:  heat sign up
When: 6PM to 9:30PM Friday, June 5. Athlete check in begins at 6:00PM. Heats start at 6:30PM
Location: Hardware CrossFit, 1834 W. Balmoral Ave,
Shirts a limited number of t shirts will be available at the door, the night of the event. If you wish to preorder t shirts (amazingly awesome shirts disigned by the Doyle family’s Bag Tag Inc.), You may do so emailing Niki Moylan at [email protected] by Friday, May 22. The cost per shirt is $20.
Competitor’s entry fee, t-shirt purchases, and donations can be made here via Paypal or at the door. The AHS track team thanks you in advance for your support! Your generosity helps local students build an athletic community giving them the confidence and determination to succeed in life. Can’t wait to see everyone there!
Strength:

Deadlift @ 40×0 tempo: 3×5

Conditioning:

10 min AMRAP:

  • 10 Cleans (155/105 or 65%)
  • 10 Dips