5/21/15

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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!
Reminders:
  • Thursday classes are now either Open Gym, or a skill session with a coach!
Thursday’s Skill:

Turkish Get Ups: 5×3
1000m Row TT

5/20/15

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Strength:

Snatch: 5-8 x 3 @ 70%+

Conditioning:

12 min AMRAP:

  • 400m Run
  • 10 OHS (95/65)
  • 25 Sit Ups

5/19/15

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Strength:

A1. Bench Press: 3×3
A2. Weighted Ring Pull Ups: 3×3

Conditioning:

Part A.
For Time:

  • 50 Burpee Pull Ups or 30 Muscle Ups

Part B.
3 min AMRAP of Double Unders

5/18/15

Strength:

Back Squat: 3×3

Conditioning:

For Time:

  • 50 Wall Balls (20/14)
  • 1 Mile Run
  • 50 KBS (70/55)
Extra:

Hollow Body Hold: 5 x ME (no more than 60sec per set)

5/17/15

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Open Gym today from 10AM – 12PM!
Yoga starts at 12:30PM!

5/16/15

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Reminders:
  • Foundations Class meets today @ 9AM
  • Olympic Lifting class is cancelled today.
  • Come out to CrossFit Construct today anytime between 9AM – 3PM to support HWCF athletes compete in the Chicago Strength Spring Open, and olympic lifting meet!
Conditioning:

“Jackie”
For Time:

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups

**This is for a leaderboard attempt. Make sure to have a judge if you’re shooting for the leaderboard.

5/15/15

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Reminders:
  • Foundations Class meets tomorrow @ 9AM!
  • Come support HWCF athletes as they compete in the Chicago Strength Spring Open, and OLY meet! First session begins lifting at 9AM, last session starts at 2PM.
  • Olympic Lifting class is cancelled tomorrow due to the OLY meet
Strength:

A1. RDL @ 40×0 tempo: 5×6
A2. Weighted Dips: 5 x AMRAP
*Shoot for 6 – 9 reps per set

Conditioning:

8 min AMRAP:

  • 30 Push Presses (95/65)
  • 30 KBS (55/35)

 
 

5/14/15

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Reminders:
  • Thursdays are now Open Gym/Skill Session
  • You can either come to a coach-led skill session, or you may use class time as Open Gym to complete the week’s earlier workouts.
  • Come out to CrossFit Construct this Saturday to cheer on a handful of HWCF OLY athletes!
Thursday’s Skill:

A. TTB Technique
B. 50m Stone Carry

5/13/15

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Dang, we’ve come a long way!

Reminders:
  • Foundations Class meets this Saturday, 5/16 @ 9AM
  • OLY is cancelled this Saturday, come on down to CrossFit Construct to cheer on HWCF athletes as they compete in an OLY meet!
Strength:

A1. Strict Press (from floor): 5 x AMRAP
*shoot for 6-9 reps
A2. Weighted Ring Pull Ups: 5 x AMRAP
*shoot for 6-9 reps

Conditioning:

12 min AMRAP:

  • 75 Double Unders
  • 15 Muscle Ups (scale = strict push ups or dips)
  • 25 Thrusters (115/75)

 
 

5/12/15

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Reminders:
  • Foundations meets this Saturday @ 9AM.
  • OLY is cancelled this Saturday, 5/16. Come on down to CrossFit Construct to cheer on HWCF athletes as they compete in an OLY meet!
Strength:

Power Clean: 5-8 x 3 @ 70%+

Conditioning:

For Time:

  • 800m Run
  • 35 KBS (55/35)
  • 400m Run
  • 25 KBS
  • 200m Run
  • 15 KBS