WOD

Wednesday 5/22/19

ANNOUNCEMENTS

MEMORIAL DAY MURPH

On Memorial Day (Monday, 5/27) Hardware will be holding only three classes at 8am, 9am, and 10am. All three classes will be doing “Murph.” Although Murph is a distinctly hard workout, it is still a CrossFit class and a CrossFit workout, which means it can, should, and will be scaled for ALL LEVELS.

SIGN UP HERE for MURPH so we can get a feel for class size!

Memorial Day Murph is an opportunity to honor those who have died in the service of others. It is also a good reminder of the importance of community. We’ll be celebrating our Hardware community that morning too! If you are available, consider hanging out before/after you do the workout to support those who are working out. Free coffee will be provided by Ridman’s Coffee to prepare you and/or help you recover. Bring food to share with each other if you like!

*ALL OTHER CLASSES ARE CANCELLED ON MONDAY, 5/27.

CROSSFIT

PART 1

PERFORMANCE STRENGTH

Deadlift

  • Find a 3RM (pause 3 sec with weight 2” off the floor for the first rep)
  • Then -10% for 2 x 3 (NO PAUSE)

FITNESS STRENGTH

Deadlift: 3 x 10

PART 2

3 ROUNDS

20 Toes-to-Bar

30 Dumbbell Step Ups (50/35 to 24″/20″)

40 Double Unders

PART 3 / AFTER CLASS

200m Walking Lunge

Tuesday 5/21/19

ANNOUNCEMENTS

MEMORIAL DAY MURPH

On Memorial Day (Monday, 5/27) Hardware will be holding only three classes at 8am, 9am, and 10am. All three classes will be doing “Murph.” Although Murph is a distinctly hard workout, it is still a CrossFit class and a CrossFit workout, which means it can, should, and will be scaled for ALL LEVELS.

SIGN UP HERE for MURPH so we can get a feel for class size!

Memorial Day Murph is an opportunity to honor those who have died in the service of others. It is also a good reminder of the importance of community. We’ll be celebrating our Hardware community that morning too! If you are available, consider hanging out before/after you do the workout to support those who are working out. Free coffee will be provided by Ridman’s Coffee to prepare you and/or help you recover. Bring food to share with each other if you like!

*ALL OTHER CLASSES ARE CANCELLED ON MONDAY, 5/27.

CROSSFIT

PART 1

PERFORMANCE STRENGTH

A1. Barbell Bench Press:

  • Find a 3RM with a :03 pause on the chest on the first rep
  • Drop the weight by 10% and do 2×3 with NO PAUSES

A2. Neutral Grip Weighted Ring Pull Up:

  • 3RM with a :03 pause with chin over the top of the rings on first rep
  • Drop do to body weight only and do 2 max-effort sets

FITNESS STRENGTH

A1. Bench Press: 3 x 10

A2. Chin Up Program or 3 x 10 Ring Rows

PART 2

Every 3:30 for 4 Rounds

14/12 Cal Bike or Row

9 Burpees

7 Pull Ups

*Record your fastest/slowest rounds OR highest/lowest reps.

PART 3 / AFTER CLASS

Single Leg Glute Bridge: 3 x 8 each leg

Monday 5/20/19

ANNOUNCEMENTS

MEMORIAL DAY MURPH

On Memorial Day (Monday, 5/27) Hardware will be holding only three classes at 8am, 9am, and 10am. All three classes will be doing “Murph.” Although Murph is a distinctly hard workout, it is still a CrossFit class and a CrossFit workout, which means it can, should, and will be scaled for ALL LEVELS.

Memorial Day Murph is an opportunity to honor those who have died in the service of others. It is also a good reminder of the importance of community. We’ll be celebrating our Hardware community that morning too! If you are available, consider hanging out before/after you do the workout to support those who are working out. Free coffee will be provided by Ridman’s Coffee to prepare you and/or help you recover. Bring food to share with each other if you like!

*ALL OTHER CLASSES ARE CANCELLED ON MONDAY, 5/27.

CROSSFIT

PART 1

PERFORMANCE STRENGTH

Back Squat:

  • Find a 3RM Back Squat with a :03 Pause at the bottom of the first rep
  • -10% for 2×3 with NO PAUSE

FITNESS STRENGTH

Back Squat:

  • 3 x 10

PART 2

5 ROUNDS

400m Run

7 Thrusters (135/95)*

*Scaling Suggestions: 95/65 or 75/55

PART 3 / AFTER CLASS

Single Arm Kettle Bell Sotts Press: 3 x 3-8 each arm

Sunday 5/19/19

TODAY’S SCHEDULE

10am – 12:00pm: Open Gym

12:30pm: Yoga

Saturday 5/18/19

All classes cancelled today for the PARK WOD!

Meet at Winnemac Park around 8:30am and we’ll hit it at 9am. All- Levels class! Friends and family invited! Bring a towel for some towel gainz!

Friday 5/17/19

ANNOUNCEMENTS

PARK WOD – TOMORROW!

On Saturday, 5/18, all classes at the gym will be cancelled and instead, we will meet at Winnemac Park at 8:30am for a 9am workout! We will provide water and some bananas, but YOU need to bring a towel. We have no plans to get wet, but we will be using towels in creative ways to get some strength work in. Towel Gainz!

CROSSFIT

PART 1

Front Squat

  • Find a 3RM with a :03 Pause at the bottom of the first rep

Deadlift

  • Find a 3RM. On the first rep, pause with the weight 2″ off of the floor.

PART 2

FOR TIME

60 Cal Bike or Row

40 Chest to Bar Pull Ups

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1834 W. Balmoral Ave Chicago, IL 60640

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