5/12/16

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Working OUT!

This Saturday, 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!

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:
  • Air Squat
  • Back Squat
  • Front Squat

5/11/16

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Strength:
A1. Weighted push ups 5RM, then -25% of added weight for 2×5
A2. Weighted supinated pull ups* 5RM, then -25% of added weight for 2×5
Conditioning (Practice):

15 mins to complete the following:
5-4-3-2-1 Clean & Jerks (Start with 65% and add weight each round)
3-6-9-12-15 TTB
200m Run after every round

Structural Balance Extra:
A1. Single arm DB strict high pull (lower the bell slower than the ascent): 3×8
A2. Hollow hold/rock 3-5x 30-60 sec

5/10/16

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Strength:

25m Farmer Carry for Max Weight

Conditioning (Practice):

In 15 mins, work to complete rounds of:

  • 3RT/3LT Turkish Get Ups
  • 20 cal Row, 20 cal Bike, or 50 Double Unders*

*Sub 1 min AMRAP of Double Unders

5/9/16

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Strength:

Split Squats @ 21×0 Tempo: 4×8 (each leg)*
*Can use DB, KB, or BB for weights
*Both feet can be on floor, front foot elevated, or rear foot elevated

Conditioning (Competition):

*Leaderboard attempts must be judged
“The Crippler”
For Time:

  • 30 Back Squats (225/155)
  • 1 mile Run
Structural Balance Extra:

Seated DB External Rotation @ 40×0 Tempo: 3×8

5/8/16

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Open Gym today from 10AM – 12PM!
Yoga is cancelled today, but will resume next Sunday!

5/7/16

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YOGA CANCELLED THIS WEEK

Yoga is cancelled tomorrow, 5/8. It will resume next Sunday at its normal 12:30PM time.

Focus of Today’s Foundations:
  • Deadlift
  • KBS
  • Rowing
Strength:

10 minutes to establish a 1RM Power Snatch
then,
5 minutes to perform 4×1 Power Snatch @ -10%

Conditioning (Practice):

Teams of 3 work to complete the following:
*One person works at a time
*Athletes must complete one full round at a time
20 min AMRAP:

  • 1 Rope Climb (standard, legless, or L-sit) or Horizontal Prowler Pull
  • 5 Muscle Ups  or Weighted Push Ups
  • 200m Run

One non working partner must reimain in the bottom of a squat during the working athlete’s 200m run

5/6/16

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YOGA CANCELLED THIS WEEK

Yoga is cancelled this Sunday, 5/8. It will resume the following Sunday at its normal 12:30PM time.

Strength:

Good Mornings: 4×8 @ 30×0 Tempo

Conditioning (Competition):

“Jackie”
For Time:

  • 1000m Row or 50 Cal Bike
  • 50 Thrusters (45/35)
  • 30 Pull Ups
Extra Conditioning:

3 min AMRAP of Double Unders

5/5/16

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YOGA CANCELLED THIS WEEK

Yoga is cancelled this Sunday, 5/8. It will resume the following Sunday at its normal 12:30PM time.

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:
  • Strict Press
  • Push Press
  • Push Jerk

5/4/16

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YOGA CANCELLED THIS WEEK

Yoga is cancelled this Sunday, 5/8. It will resume the following Sunday at its normal 12:30PM time.

Strength:

Suitcase Deadlift @ 10×2 Tempo: 4×8 (each arm)

Conditioning (Practice):

15 mins to complete the following:
5 Rounds:

  • 3 Power Cleans (75+%)
  • 200m Run/ 20 cal Row/20 cal Bike

then,
200m Lunge
 

5/3/16

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Yoga Cancelled this Week

Yoga is cancelled this Sunday, 5/8. It will resume the following Sunday at its normal 12:30PM time.

Strength:

A1. Single Arm DB Row: 5×5
A2. Single Arm DB Strict Press: 5×5

Conditioning (Competition):

100 KBS (70/55)*
*4 Burpees EMOM
(14 min cap)

Structural Balance Extra:

A1. Single Arm DB Strict High Pull: 3×8*
*Lower the KB slower than the ascent
A2. Hollow Hold/Rock: 3-5 x 30-60 secs