WOD

Monday 3/30/20

HARDWARE AT HOME

WARM UP

5 CrossFitter Sun Salutations

Then…

3 ROUNDS

30 Jumping Jacks

6 Alternating Groiners with Pause

12 Crunches

Part 1

A1. Pressing Movement of Choice: 5 x 1 – 10 reps

A2. Pulling Movement of Choice: 5 x 1 – 10 reps

*All reps have :04 descent!

Part 2

Partitioning as Desired, complete the following FOR TIME:

200 Squat Thrusts

Accumulate 3:00 of Arch Hold

*Partitioning as Desired means you can break it up however you’d like! Examples would be:

A. 10 Rounds of 20 Squat Thrusts and :18 Arch

B. 2 Rounds of :90 Arch and 100 Squat Thrusts

C. 5 Rounds of 40 Squat Thrusts and :36 Arch Hold

It’s up to you!

Saturday 3/28/20

Due to the COVID-19 health crisis and Governor J.B. Pritzker’s Stay-at-Home Order, Hardware is tentatively closed through Tuesday, April 7th, 2020.

We are dedicated to continuing to provide our services to our members throughout this time. Hardware members will continue to receive workout programming, coaching, camaraderie, and support, with or without the our physical space!

Remember, Hardware CrossFit is a place, but more importantly, Hardware CrossFit is a COMMUNITY. That community may need to stay at home for a while, but it will not change who we are!

HARDWARE AT HOME

Coach Darcy is back with another Saturday burner!

WARM UP

:20 Standing Hamstring Stretch

Lunging Hip Flexor Stretch

5x Inch Worm into Push up

Then … 

3 ROUNDS

5 Bootstrap Squats

5 Push – Ups 

5 Hollow Holds (2sec hold)

5 Superman  (2sec hold)

Part 1

Handstand Practice!

3 – 5 Sets of :30 – :60 an inversion that works for you. Options could be down dog, facing wall, facing away from the wall, free standing, or anything else that fits your skills and space at home.

Part 2

5 ROUNDS

10 Burpee-Sit-Throughs

20 Reverse Snow Angels

Cool Down

:30 Knee To Chest (each leg)

:30 Lying Quad Stretch (each leg)

Friday 3/27/20

Due to the COVID-19 health crisis and Governor J.B. Pritzker’s Stay-at-Home Order, Hardware is tentatively closed through Tuesday, April 7th, 2020.

We are dedicated to continuing to provide our services to our members throughout this time. Hardware members will continue to receive workout programming, coaching, camaraderie, and support, with or without the our physical space!

Remember, Hardware CrossFit is a place, but more importantly, Hardware CrossFit is a COMMUNITY. That community may need to stay at home for a while, but it will not change who we are!

HARDWARE AT HOME

Today’s workout is brought to you by the Super-Coach household of Dana, Melissa, and Gus!

CLICK HERE FOR THEIR VIDEO!

WARM UP

2 ROUNDS

12 Pass-Thrus (broom/PVC, band, towel)

12 Good Mornings

Then… 2 ROUNDS

10 Behind the Neck Presses (prone or hinged)

10 OH Lunges (towel, band, dowel)

Then… 2 ROUNDS

10 Wrist Taps

10 Plank Jacks


STRENGTH

Superset: 3 – 5 Rounds (time/energy depending)

A1. Max Effort Inverted/Ring/Split Rows

A2. Match the reps from A1 for Reverse Lunges per Leg

C. Rest ~2:00

*Scales: under table, bands, trees, stairs

**Score = total number of rows

CONDITIONING

5 ROUNDS – FOR QUALITY

1:00 Hardest variation of plank

2:00 Cardio (RPE 8)

1:00 REST

Thursday 3/26/20

Due to the COVID-19 health crisis and Governor J.B. Pritzker’s Stay-at-Home Order, Hardware is tentatively closed through Tuesday, April 7th, 2020.

We are dedicated to continuing to provide our services to our members throughout this time. Hardware members will continue to receive workout programming, coaching, camaraderie, and support, with or without the our physical space!

Remember, Hardware CrossFit is a place, but more importantly, Hardware CrossFit is a COMMUNITY. That community may need to stay at home for a while, but it will not change who we are!

HARDWARE AT HOME

Today’s workout is brought to you by Coach Landree!

One of the most important things about CrossFit training is varying your intensity and your movements. That means that not every day can (or should) be an all out, lay on the floor for 10 minutes in a puddle of your own sweat kind of day.

Instead of a full-on REST day today, Coach Landree is giving you a day full of movement that targets your smaller muscle groups, gets you some fresh air, and of course, a moment of much needed quiet to breath and stretch!

WARM UP

3 Rounds

:20 Reverse Lunges

5 Inchworms into push ups

10 Butterfly Sit Ups


Butt Circuit

3 Rounds:

Frog Pumps x :30 – :60 (12-20 reps – go til fatigue)

Front Foot Elevated Curtsy Lunge x 10-12 per leg

Hip Abductions x 20 per leg

Bicep Superset

3 Rounds:

Parallel Pause Hammer Curls x 10-12 

“TUT Bicep Curls” x 8-10 (4 second eccentric)

Oblique Love:

Side Planks 3 x :15 – :30

Then…
Run, jog, or walk outside! For as long as it brings you joy!


Cool Down:

1-3 Rounds:

Cross Shin/Double Pigeon Stretch x 1 minute per leg

Dragon x 1 minute per leg

Wednesday 3/25/20

Due to the COVID-19 health crisis and Governor J.B. Pritzker’s Stay-at-Home Order, Hardware is tentatively closed through Tuesday, April 7th, 2020.

We are dedicated to continuing to provide our services to our members throughout this time. Hardware members will continue to receive workout programming, coaching, camaraderie, and support, with or without the our physical space!

Remember, Hardware CrossFit is a place, but more importantly, Hardware CrossFit is a COMMUNITY. That community may need to stay at home for a while, but it will not change who we are!

HARDWARE AT HOME

WARM UP

3 ROUNDS

10 cherry pickers

10 second plank

10 samson stretches

Then…

10 boot strap squats

10 air squats

PART 1

Turkish Get Ups: 5 x 3 Each Side

Part 2

TABATA: Air Squats

REST 1:00

TABATA: Sit Ups / Plank

REST 1:00

TABATA: Step Ups

COOL DOWN

Legs Up The Wall!

Get your free Trial Class now!

“It has to start somewhere, it has to start sometime, what better better place than here? What better time than now?” - Zack de la Rocha

Address:

1834 W. Balmoral Ave Chicago, IL 60640

Phone Number:

Email: