Month: September 2015

ALS WOD:

Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. Join us to complete, spectate, donate, or eat – this Saturday, 26th. The WOD will start shortly after 11:00AM. A ten dollar donation is suggested for all those that are interested in competing. If you wish to compete please sign up here:
https://docs.google.com/spreadsheets/d/1rGSbDU49PySPMnfdqfc7V405DGG9_uJsC12qxzTJ_sw/edit#gid=0
Please bring friends, family, or anyone willing to support the cause.
All regularly scheduled classes are cancelled on Saturday for the event.

Strength:

Back Squat: 20RM*
*Subtract 10# from last weeks 10RM (75% 1RM) and perform an AMRAP (stop at 20)

Conditioning:

3 Rounds:

• 400m Run
• 21 KBS (55/35)
• 12 TTB

 

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

Reminders:

• Foundations Class meets this Saturday at 9AM!
• Olympic Lifting class is cancelled today, as athletes will be competing at the Chicago Strength Open – 2015 Weightlifting Meet.
• Come out to CrossFit Construct today to support HWCF athletes as they lift in the Chicago Open. We have athletes lifting between 8AM-4PM, so you’re likely to catch someone!

Strength:

HSPU: 4xME
or,
Strict Press: 4×5

Conditioning:

“Karen”
150 Wall Balls (20/14)

ALS WOD:

Mark you calendars for Saturday, September 26th. Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. More details to follow, but expect our regular Saturday class schedule to be cancelled, and for us to have a cookout after.

Reminders:

• Olympic Lifting class is cancelled this Saturday, as athletes will be competing at the Chicago Strength Open – 2015 Weightlifting Meet

Strength:

Snatch: 5×3 @ 75%+

Conditioning:

For time:
12-9-6

• Muscle Ups (scale = strict burpee + strict pull up)
• Deadlift (275/165)

ALS WOD:

Mark you calendars for Saturday, September 26th. Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. More details to follow, but expect our regular Saturday class schedule to be cancelled, and for us to have a cookout after.

Reminders:

• Olympic Lifting meets today at 6:30PM
• Olympic Lifting class is cancelled this Saturday, as athletes will be competing at the Chicago Strength Open – 2015 Weightlifting Meet

Thursday’s Skill”

Farmer’s Carry: 25m, as heavy as possible
Perform 3-5 heavy sets

ALS WOD:

Mark you calendars for Saturday, September 26th. Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. More details to follow, but expect our regular Saturday class schedule to be cancelled, and for us to have a cookout after.

Strength:

Back Squat: 10-10-10RM*
*10RM is about 75% of your 1RM

Conditioning:

12 min AMRAP:

• 10 Power Cleans (165/105)
• 10 CTB Pull Ups
• 400m Run

Congratulations to HWCF Coach and member, Bjorn and Libby, on their engagement this past weekend! We are so happy for you two!

Strength:

Find a 1RM Split Jerk

Conditioning:

5 Rounds:

• 5 Shoulder to Overhead (185/115 or 70%)
• 10 Burpees

Powerlifting Total:

• 1RM Back Squat
• 1RM Bench Press
• 1RM Deadlift

If you don’t want to max out:

• 3×10 Back Squat
• 3×10 Bench Press
• 3×10 Deadlift

Get ready to ring that PR Bell! We encourage you all, if you set a PR today, please write it on the PR board. Be proud of what you have accomplished!

Open Gym today from 10AM – 12PM.
Yoga meets after, at 12:30PM!

Reminders:

• Olympic Lifting meets today at 12:00PM!
• Yoga is back on, tomorrow at 12:30PM (after Open Gym)

ALS WOD:

Mark you calendars for Saturday, September 26th. Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. More details to follow, but expect our regular Saturday class schedule to be cancelled, and for us to have a cookout after.

Strength:

Romanian Deadlifts @ 40×0 tempo: 4×8 (65%TM+)

Conditioning:

“Helen”
3 Rounds:

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