WOD

Monday, 9/24/2018

 

IT’S MOOSE-MONDAY! Here’s hoping this adorable picture gets you through our final week of tempo split squats…

 

STRENGTH

 

Double Dumbbell Split Squats with 31X0 Tempo

  • 4×10 each leg
  • 31X0 Tempo = :03 descent, :01 hold at the bottom, fast up, repeat immediately

 

 

CONDITIONING

Tabata: Bike or Row for Cals

Rest 1:00

Tabata: Push Ups

Rest 1:00

Tabata: V-Ups

*Your score for each movement is the LOWEST number of reps you achieved in the Tabata.

 

 

POST WOD

Side Planks: 3 x :30 – :60 per side

 

 

Sunday, 9/23/2018

 

ANNOUNCEMENTS

 

FREE YOGA CLASS! 

HELP NEEDED: We are looking to take some promotional yoga photos to update the Hardware website. Please join Melissa NEXT Sunday, 9/30 for yoga class: 12:30-1:30 pm. No previous yoga experience is required to attend this class. Melissa teaches a basic “hatha flow-style” format designed to help you recover from your weekly WODs. Bring your own mat (or bath towel). THIS CLASS IS COMPLIMENTARY AND WILL NOT COUNT TOWARD YOUR WEEKLY MEMBERSHIP.

 

 

Today’s Schedule

 

10:00AM – 12:00PM: OPEN GYM

12:30PM – 1:30: YOGA

Saturday, 9/22/2018

 

ANNOUNCEMENTS

 

FREE YOGA CLASS! 

HELP NEEDED: We are looking to take some promotional yoga photos to update the Hardware website. Please join Melissa on Sunday, 9/30 for yoga class: 12:30-1:30 pm. No previous yoga experience is required to attend this class. Melissa teaches a basic “hatha flow-style” format designed to help you recover from your weekly WODs. Bring your own mat (or bath towel). THIS CLASS IS COMPLIMENTARY AND WILL NOT COUNT TOWARD YOUR WEEKLY MEMBERSHIP.

 

FOUNDATIONS
  • Handstand
  • Wall Balls

 

CROSSFIT

 

FOR TIME

 

100m Walking lunge to Ravenswood

100m run back from Ravenswood

75 Dumbbell Snatches (50/35)

100m Walking lunge to Ravenswood

100m run back from Ravenswood

50 Pull-ups

 

Friday, 9/21/2018

 

 

ANNOUNCEMENTS

 

FREE YOGA CLASS! 

HELP NEEDED: We are looking to take some promotional yoga photos to update the Hardware website. Please join Melissa on Sunday, 9/30 for yoga class: 12:30-1:30 pm. No previous yoga experience is required to attend this class. Melissa teaches a basic “hatha flow-style” format designed to help you recover from your weekly WODs. Bring your own mat (or bath towel). THIS CLASS IS COMPLIMENTARY AND WILL NOT COUNT TOWARD YOUR WEEKLY MEMBERSHIP.

 

STRENGTH

 

PUSH UPS: 3 x 3-12 reps

Depending on your ability level, choose from:

  • Angled Bar Push Up
  • Push Up on floor or parallettes
  • Ring Push Up with turn out at the top of each rep

 

 

CONDITIONING

 

“THE CRIPPLER”

 

FOR TIME

30 Back Squats from the rack (225/155)*

1 Mile Run

*Scale to 65-70% or a 12 rep max weight

 

 

POST WOD

Seated DB External Rotation with 40×0 tempo: 3×8

 

Thursday, 9/20/2018

 

ANNOUNCEMENTS

 

FREE YOGA CLASS! 

HELP NEEDED: We are looking to take some promotional yoga photos to update the Hardware website. Please join Melissa on Sunday, 9/30 for yoga class: 12:30-1:30 pm. No previous yoga experience is required to attend this class. Melissa teaches a basic “hatha flow-style” format designed to help you recover from your weekly WODs. Bring your own mat (or bath towel). THIS CLASS IS COMPLIMENTARY AND WILL NOT COUNT TOWARD YOUR WEEKLY MEMBERSHIP.

 

 

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

 

 

FOUNDATIONS
  • Snatch

Wednesday, 9/19/2018

 

ANNOUNCEMENTS

 

FREE YOGA CLASS! 

HELP NEEDED: We are looking to take some promotional yoga photos to update the Hardware website. Please join Melissa on Sunday, 9/30 for yoga class: 12:30-1:30 pm. No previous yoga experience is required to attend this class. Melissa teaches a basic “hatha flow-style” format designed to help you recover from your weekly WODs. Bring your own mat (or bath towel). THIS CLASS IS COMPLIMENTARY AND WILL NOT COUNT TOWARD YOUR WEEKLY MEMBERSHIP.

 

STRENGTH

 

Squat Clean

  • 12min to work up to a heavy squat clean

 

 

CONDITIONING

 

FITNESS OPTION

8:00 AMRAP

10 Toes to Bar

20 Double Unders

6 Squat Cleans (65% of Max)

 

 

PERFORMANCE OPTION

 

CrossFit Open Workout 16.2

 

Beginning on a 4:00 clock, AMRAP of:

  • 25 Toes to Bar
  • 50 Double Unders
  • 15 Squat Cleans (135/85)

 

If completed before 4 minutes, continue until 8 minutes:

  • 25 Toes-to-Bars
  • 50 Double-Unders
  • 13 Squat Cleans (185/115)

 

If completed before 8 minutes, continue until 12 minutes:

  • 25 Toes-to-Bars
  • 50 Double-Unders
  • 11 Squat Cleans (225/145 lb)

 

 

POST WOD

Side Plank

3 x :30 – :60 per side

 

 

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

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