5/22/16

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Yoga is cancelled today. It will resume next Sunday at 12:30PM!
Open Gym today from 10AM – 12PM!

5/21/16

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Yoga is Cancelled This Week:

It will resume the following Sunday, 5/29.

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Kipping
  • Pull Ups & Pull Up Progressions
  • TTB
Strength:

12 mins to find a 1RM Push Jerk

Conditioning:

20 mins to complete the following (Teams of 3)
1500m Row (rotate every 250m)
then,
AMRAP of:

  • 30 Pull Ups
  • 30 HSPU or STO @ 65% 1RM
  • Team 200m Sandbag Run (100# or AHAP)*

*1 athlete working at a time, with the exception of the sandbag carry, where all 3 teammates will run together with 1 sandbag (split time with sandbag as needed)

5/20/16

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Yoga is Cancelled This Week:

It will resume the following Sunday, 5/29.

Conditioning (Competition):

“Amanda”
9-7-5

  • Muscle Ups
  • Squat Snatch (135/95)

or,
21-15-9

  • OHS (95/65)
  • Burps Over Bar
Strength:

Good Mornings: 3×8 @ 30×0 Tempo

Extra:

3 min AMRAP Double Unders

5/19/16

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Yoga is Cancelled This Week:

It will resume the following Sunday, 5/29.

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Overhead Squat
  • Press

 

5/18/16

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Yoga is Cancelled This Week:

It will resume the following Sunday, 5/29.

Strength:

12 mins to find a 1RM OHS

Conditioning (Competition):

3 Rounds:

  • 20 Pistols (Scale = Lunges)
  • 15 TTB

then,
40 Wall Balls (20/14)

5/17/16

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Yoga is Cancelled This Week:

It will resume the following Sunday, 5/29.

Strength:

A1. Weighted Push Ups: 5RM, then -25% for 2×5
A2. Weighted Supinated Pull Ups: 5RM, then -25% for 2×5

Conditioning (Practice):

12 min AMRAP:

  • 4 Power Cleans (65%+)
  • 30 Double Unders
  • 2 Rope Climbs

5/16/16

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Yoga Cancelled This Week

Yoga is canceled this Sunday 5/22. It will resume the following week.

Strength:

DB,KB, or BB Split Squats (front foot elevated, both feet on floor, or rear foot elevated) @ 21×0 tempo: 3×8 each leg

Conditioning (Practice):

15 min AMRAP:

  • 3RT/3LT Turkish Get Ups (70/53 or AHAP)
  • 400m Run

5/15/16

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

5/14/16

Working OUT!

Today, CrossFit Defined Lincoln Square is hosting the 3rd Annual Working OUT – an LGBTQA themed CrossFit Competition. We have many Hardware athletes signed up for this year, and it would be great is we could have a big showing of supporters as well. Opening ceremonies begin at 12:30PM (and they promise to entertaining based on years past)!
So grab your favorite Hardware T-shirt, and head down to 2750 W. Lawrence Ave after classes on Saturday. Let’s cheer on and support our Hardware athletes that are participating, and show off just how great of a community we have here!

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Strength:

Find a 1RM Thruster*
*May be taken from the rack

Conditioning (Competition):

“Fran”
21-15-9

  • Thrusters (96/65)
  • Pull Ups
Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders

5/13/16

Working OUT!

Tomorrow, May 14th, CrossFit Defined Lincoln Square is hosting the 3rd Annual Working OUT – an LGBTQA themed CrossFit Competition. We have many Hardware athletes signed up for this year, and it would be great is we could have a big showing of supporters as well. Opening ceremonies begin at 12:30PM (and they promise to entertaining based on years past)!
So grab your favorite Hardware T-shirt, and head down to 2750 W. Lawrence Ave after classes on Saturday. Let’s cheer on and support our Hardware athletes that are participating, and show off just how great of a community we have here!

Conditioning (Practice): – FIRST

12 mins to perform the following:
5 Rounds – as heavy as possible

  • 1 Power Snatch
  • 1 OHS
  • 1 Squat Snatch
  • 7 Burpee Box Jumps (24/20)
Strength:

Good Mornings: 3×8 @ 30×0 Tempo

Extra:

3 min AMRAP Double Unders