8/27/14

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Strength:

A. Weighted Dips or Weighted Push Ups: 3×8
B. Bent Over Rows: 3×8

Conditioning:

Option A:
In 12 minutes complete:
4 Rounds:

  • 7 OHS (115/75)
  • 100 Double Unders

then,
AMRAP of:

  • Strict HSPU
  • Strict CTB Pull Ups*

Option B:
In 12 minutes complete:
4 Rounds:

  • 7 OHS (115/75)
  • 50 Lateral Jumps Over the Bar

then,
AMRAP of:

  • Strict Push Ups or Dips
  • Strict Pull Ups of Jumping Pull Ups*

*Athletes may rotation between the two movements as they like

Extra:

Seated DB External Rotation: 3×8

8/26/14

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Skill:

Lever/L-Sit Skill Work

Conditioning:

In teams of 2, work to complete:

  • 100 Double Unders
  • 100 KBS
  • 50 TTB
  • 1 mile Plate Carry
  • 50 Double Unders
  • 50 KBS
  • 25 TTB
  • 800m Plate Carry
Front Lever:

Back Lever:

8/25/14

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Strength:

A. Back Squat: 3×8 (2 min rest) (add 5# from last week)
B. Split Squat: 3×8 @ 3110 Tempo (8 each leg) (90sec rest)

Conditioning:

8 min AMRAP:

  • 200m Run
  • 10 Push Press (95/65 or 60% 1RM Jerk)
  • 7 Pull Ups
Extra:

Glute Ham Raises: 4×8

8/24/14

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Open Gym today from 10AM-12PM!

8/23/14

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WOD for Dogs:

We had a great turnout last night. Thank you to all who participated and donated! Together we raised $1,365 for the Wallace the Pit Bull Foundation and Alive Rescue (Chicago).

Reminders:

Class Schedule today:

  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Conditioning:

Partner “Glen”
In teams of 2, work to complete:

  • 30 Clean & Jerks (135/95)
  • 1 mile Run
  • 10 Rope Climbs or 50 Pull Ups
  • 1 mile Run
  • 100 Burpees
Extra:

A. Bench Press: 3×8 @ 65%
B. Weighted Pull Ups: 3×8

8/22/14

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WOD For Dogs:
  • Please join us for our WOD for Dogs event, which supports 2 great rescue organizations: Wallace the Pit Bull Foundation and Alive Rescue
  • Sign Ups for the workout will begin at 7:30PM, and the workout will start at 8:00PM.
  • All are welcome to participate and/or watch.
  • $10 suggested donation at the door  (all proceeds go directly to the charities)
  • Donations can be made at our Fundraising Page!
WOD for Dogs Workout:

**Note this workout can be scaled to accommodate all levels of fitness
3 Rounds:

  • 1 min Thrusters (75/55)
  • 1 min KBS (55/35)
  • 1 min Jumping Air Squats
  • 1 min Burpees Over Bar
  • 1 min 5M Sprints
  • 1 min Rest
Conditioning:

4 Rounds:

  • 3 Squat Cleans @ 75% 1RM
  • 100 Single Unders

then,

  • 15 Thrusters (135/95)
  • 100m Bear Crawl
Strength:

A. Front Squat: 4×5 @ 32×0 Tempo
B. RDL: 3×8 @ 40×0 Tempo

Extra:

A. Strict Press: 3×8
B. Spend 3 minutes in the bottom of a squat with a KB
 

8/21/14

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Reminders:

Olympic Lifting meets tonight at 6:30PM.

WOD for Dogs:
  • WOD for Dogs is tomorrow! Sign Ups at 7:30PM, workout starts at 8:00PM.
  • All are welcome to participate and/or watch!
  • $10 suggested donation at the door – all in support of the Wallace the Pit Bull Foundation and Alive Rescue (both rescue dog organizations)
  • We will head out for drinks after!
WOD for Dogs Workout:

3 Rounds:

  • 1 min Thrusters (75/55)
  • 1 min KBS (55/35)
  • 1 min Jumping Air Squats
  • 1 min Burpees Over Bar
  • 1 min 5M Sprints
  • 1 min Rest
Strength:

Make Up Strength

Conditioning:

6x200m Run on the 2 minutes
 

8/20/14

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Reminders:
  • The WOD for Dogs event is this Friday night! Registration/Warm up starts at 7:30PM, and heats will begin at 8:00PM
  • $10 suggested donation at the door. All donations will go directly to our WOD for Dogs campaign, supporting the Wallace the Pit Bull Foundation and Alive Rescue (Chicago)
  • This workout does not count as one of your weekly classes
  • Participation isn’t a requirement for attending. Please invite family and friends to watch the event and grab a drink if they want (BYOB)
  • We will head out for a drink after!
Strength/Skill:

Hang Squat Snatch: 5×3

Conditioning:

8 min AMRAP:

  • 21 Wall Balls (20/14)
  • 50 Double Unders (150 Singles)
  • 15 Wall Balls
  • 400m Run
  • 9 Wall Balls
  • 50 Sit Ups
Extra:

Seated DB External Rotation: 3×8
 

8/19/14

Reminders:
  • WOD for Dogs is this Friday night! 7:30PM check in and at 8:00PM, we will begin heats. $10 suggested donation – all in support of the Wallace the Pit Bull Foundation and Alive Rescue (Chicago). Friends and family are welcome to participate.
  • Please share our Fundraising Page and donate if possible. Any small amount helps!
Strength:

A. Weighted Dips/Weighted Push Ups: 3×8
B. Bent Over Rows: 3×8

Conditioning:

3 Rounds:

  • 250m Row
  • 7 Muscle Ups or 10 Burpee Box Jumps

**Rest as needed between rounds, score = slowest round

8/18/14

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Galt Games:

Congratulations to all HWCF athletes that represented at the Galt Games this past weekend at Atlas CrossFit. Tony, Katy, Amy, Tom P, and Ryan S, you made us proud!

Reminders:
  • WOD for Dogs is this Friday night! 7:30PM check in and at 8:00PM, we will begin heats. $10 suggested donation – all in support of the Wallace the Pit Bull Foundation and Alive Rescue (Chicago).
  • Please share our Fundraising Page and donate if possible. Any small amount helps!
Strength:

A. Back Squat: 3×8 (2 min rest) (use 65%+ of true 1RM)
B. Split Squat: 3×8 @ 3110 tempo (90 sec rest) (8 each side)

Conditioning:

For Time:

  • 400m Run
  • 30 Deadlifts (225/135)
  • 20 TTB
  • 400m Run
  • 30 KBS (70/55)
  • 20 TTB
  • 400m Run