WOD

Saturday 11/17/2018

ANNOUNCEMENTS

 

NO YOGA THIS WEEK! 

There will be no Yoga this Sunday, 11/18.

 

NEW HARDWARE SWEATSHIRT PRE-ORDER

Hardware is about to print a NEW Crew-Neck Sweatshirt! Click THIS LINK to take a look at the design and get your name on the Pre-Order form!

 

HARDWARE MOCK-MEET: 12/15 at 10am – REGISTRATION IS NOW OPEN! 

Registration is OPEN for the Hardware Mock Meet! This event will be run like a true Olympic Weightlifting meet. Participants will have the option to weigh-in for an official score which makes them eligible to stand on the podium and potentially win a prize! All participants will have 3 attempts to perform their best Snatch and 3 attempts to perform their best Clean and Jerk.

We encourage ALL LEVELS of lifters to participate! This is a really fun and low-key way to try something new and test your Oly skills! Participants are limited to current and past Hardware members ( and frequent-ers) only. It’s just lifting with friends!

Click here to register as early as possible to ensure you get a spot: HARDWARE MOCK-MEET REGISTRATION

 

HOLIDAY HOURS

Wednesday, 11/21

  • 7:30pm Class is CANCELLED

 

Thursday, 11/22

  • 9am-10am: CROSSFIT (Earn Your Bird Workout!)
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Friday, 11/23

  • 9am-10am: CROSSFIT
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Saturday, 11/24

  • 9am-10am: CROSSFIT
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Sunday, 11/25

  • 10am – 12pm: OPEN GYM
  • 12:30pm- 1:30pm: YOGA

 

 

 

FOUNDATIONS
  • Jerk
  • Medicine Ball Clean

 

 

 

 

CROSSFIT

 

WORKOUT OF THE DAY

 

“MCGHEE”

 

30min AMRAP

5 Deadlifts (275/185)

13 Push Ups

9 Box Jumps (24/20)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 

 

Friday 11/16/2018

 

ANNOUNCEMENTS

 

NO YOGA THIS WEEK! 

There will be no Yoga this Sunday, 11/18.

 

NEW HARDWARE SWEATSHIRT PRE-ORDER

Hardware is about to print a NEW Crew-Neck Sweatshirt! Click THIS LINK to take a look at the design and get your name on the Pre-Order form!

 

HARDWARE MOCK-MEET: 12/15 at 10am – REGISTRATION IS NOW OPEN! 

Registration is OPEN for the Hardware Mock Meet! This event will be run like a true Olympic Weightlifting meet. Participants will have the option to weigh-in for an official score which makes them eligible to stand on the podium and potentially win a prize! All participants will have 3 attempts to perform their best Snatch and 3 attempts to perform their best Clean and Jerk.

We encourage ALL LEVELS of lifters to participate! This is a really fun and low-key way to try something new and test your Oly skills! Participants are limited to current and past Hardware members ( and frequent-ers) only. It’s just lifting with friends!

Click here to register as early as possible to ensure you get a spot: HARDWARE MOCK-MEET REGISTRATION

 

HOLIDAY HOURS

Wednesday, 11/21

  • 7:30pm Class is CANCELLED

 

Thursday, 11/22

  • 9am-10am: CROSSFIT (Earn Your Bird Workout!)
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Friday, 11/23

  • 9am-10am: CROSSFIT
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Saturday, 11/24

  • 9am-10am: CROSSFIT
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Sunday, 11/25

  • 10am – 12pm: OPEN GYM
  • 12:30pm- 1:30pm: YOGA

 

WORKOUT OF THE DAY

 

FITNESS

60 Sit Ups

30 Front Squats (55-60% of max)

30 Ring Rows

20 Front Squats

20 Burpees

 

 

PERFORMANCE

30 Toes to Bar

30 Front Squats (135/95)

20 Muscle Ups

20 Front Squats

Thursday 11/15/2018

 

ANNOUNCEMENTS

 

NO YOGA THIS WEEK! 

There will be no Yoga this Sunday, 11/18.

 

NEW HARDWARE SWEATSHIRT PRE-ORDER

Hardware is about to print a NEW Crew-Neck Sweatshirt! Click THIS LINK to take a look at the design and get your name on the Pre-Order form!

 

HARDWARE MOCK-MEET: 12/15 at 10am

On Saturday, 12/15 at 10am, Hardware is running it’s first ever Mock Olympic Weightlifting Meet! We are encouraging lifters of ALL levels to participate! Can you perform a snatch? Can you perform a clean and jerk? We KNOW you can because you’re a member of Hardware CrossFit! If you can do those two things in any variation, this meet is for you!

A sign up sheet will be posted from Monday, 12/3 to Sunday, 12/9. Ask your coach or click HERE for more details!

 

HOLIDAY HOURS

Wednesday, 11/21

  • 7:30pm Class is CANCELLED

 

Thursday, 11/22

  • 9am-10am: CROSSFIT (Earn Your Bird Workout!)
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Friday, 11/23

  • 9am-10am: CROSSFIT
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Saturday, 11/24

  • 9am-10am: CROSSFIT
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Sunday, 11/25

  • 10am – 12pm: OPEN GYM
  • 12:30pm- 1:30pm: YOGA

 

TODAY’S SCHEDULE

 

6:00am – Make-Up Class / Open Gym

9:00am – Make-Up Class / Open Gym

5:30pm – Open Gym

6:00pm-7:30pm – Olympic Weightlifting

7:30pm – 8:30pm – Foundations

 

 

FOCUS OF TODAY’S FOUNDATIONS
  • Strict Press
  • Push Press
  • Wall Ball

Wednesday 11/14/2018

 

ANNOUNCEMENTS

 

NO YOGA THIS WEEK! 

There will be no Yoga this Sunday, 11/18.

 

HARDWARE MOCK-MEET: 12/15 at 10am

On Saturday, 12/15 at 10am, Hardware is running it’s first ever Mock Olympic Weightlifting Meet! We are encouraging lifters of ALL levels to participate! Can you perform a snatch? Can you perform a clean and jerk? We KNOW you can because you’re a member of Hardware CrossFit! If you can do those two things in any variation, this meet is for you!

A sign up sheet will be posted from Monday, 12/3 to Sunday, 12/9. Ask your coach or click HERE for more details!

 

HOLIDAY HOURS

Wednesday, 11/21

  • 7:30pm Class is CANCELLED

 

Thursday, 11/22

  • 9am-10am: CROSSFIT (Earn Your Bird Workout!)
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Friday, 11/23

  • 9am-10am: CROSSFIT
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Saturday, 11/24

  • 9am-10am: CROSSFIT
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Sunday, 11/25

  • 10am – 12pm: OPEN GYM
  • 12:30pm- 1:30pm: YOGA

 

 

 

WORKOUT OF THE DAY
PART 1

 

EMOM x 20

1 Squat Clean and Jerk (Start at 65% of max)

 

PART 2

 

8min AMRAP

10 Burpees

30 Double Unders

 

Tuesday, 11/13/2018

 

ANNOUNCEMENTS

 

NO YOGA THIS WEEK! 

There will be no Yoga this Sunday, 11/18.

 

HARDWARE MOCK-MEET: 12/15 at 10am

On Saturday, 12/15 at 10am, Hardware is running it’s first ever Mock Olympic Weightlifting Meet! We are encouraging lifters of ALL levels to participate! Can you perform a snatch? Can you perform a clean and jerk? We KNOW you can because you’re a member of Hardware CrossFit! If you can do those two things in any variation, this meet is for you!

A sign up sheet will be posted from Monday, 12/3 to Sunday, 12/9. Ask your coach or click HERE for more details!

 

HOLIDAY HOURS

Wednesday, 11/21

  • 7:30pm Class is CANCELLED

 

Thursday, 11/22

  • 9am-10am: CROSSFIT (Earn Your Bird Workout!)
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Friday, 11/23

  • 9am-10am: CROSSFIT
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Saturday, 11/24

  • 9am-10am: CROSSFIT
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Sunday, 11/25

  • 10am – 12pm: OPEN GYM
  • 12:30pm- 1:30pm: YOGA

 

 

WORKOUT OF THE DAY
PART 1:

 

WENDLER CYCLE 3 – WEEK 1

 

A. Bench Press:

75% of TM x 5

80% of TM x 5

85% of TM x 5+

*Training Max (TM) is 90% of 1RM

*If you got 2 or more on your 1+ last week, you may add 10 pounds to your TM.

 

B. Bilateral Bent Over DB Row: 3 x 12

 

 

CONDITIONING

 

3 ROUNDS:

30 Pike – Position Toe-Touch*

25/18 cal Bike or Row

15 Chest to Bar Pull Ups

(14min Cap)

 

*Pike-Position Toe-Touch

 

 

Monday, 11/12/2018

 

ANNOUNCEMENTS

 

NO YOGA THIS WEEK! 

There will be no Yoga this Sunday, 11/18.

 

HARDWARE MOCK-MEET, 12/15 at 10am

On Saturday, 12/15 at 10am, Hardware is running it’s first ever Mock Olympic Weightlifting Meet! We are encouraging lifters of ALL levels to participate! Can you perform a snatch? Can you perform a clean and jerk? We KNOW you can because you’re a member of Hardware CrossFit! If you can do those two things in any variation, this meet is for you!

A sign up sheet will be posted from Monday, 12/3 to Sunday, 12/9. Ask your coach or click HERE for more details!

 

HOLIDAY HOURS

Wednesday, 11/21

  • 7:30pm Class is CANCELLED

 

Thursday, 11/22

  • 9am-10am: CROSSFIT (Earn Your Bird Workout!)
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Friday, 11/23

  • 9am-10am: CROSSFIT
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Saturday, 11/24

  • 9am-10am: CROSSFIT
  • 10am – 11am: OPEN GYM
  • ALL OTHER CLASSES CANCELLED

 

Sunday, 11/25

  • 10am – 12pm: OPEN GYM
  • 12:30 – 1:30pm: YOGA

 

 

WORKOUT OF THE DAY

 

PART 1

 

WENDLER CYCLE 3 – WEEK 1

 

Back Squat:

75% of TM x 5

80% of TM x 5

85% of TM x 5+

*Training Max (TM) is 90% of 1RM

*If you got 2 or more on your 1+ last week, you may add 10lbs to your TM.

 

 

CONDITIONING

 

13min AMRAP

5 – 4 – 3 – 2 – 1 – 1 – 1 – etc

Snatch*

200m Run after each set of Snatches

 

* Start with 50% of your max snatch on the bar and add 10lbs after every set.

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“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

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