WOD

Wednesday 10/16/19

Somehow, the longer you look at this picture, the funnier it gets!

ANNOUNCEMENTS

2020 OPEN IN-HOUSE TEAM STANDINGS: Week 1

1st Place: BLUE (683 points)

2nd Place: GREEN (633 points)

3rd Place: RED (423 points)

4th Place: PINK & BLACK (367 points)

What a first week! There is a very beautiful and complex scoring system that determined these numbers that is too hard to explain on the BLOG, but just know that each Team’s Score is made up of 50% Performance and 50% Team Spirit.

Athletes can contribute to Team Spirit by logging scores, participation, judging/helping at FNL, sporting the theme week, and overall spirit. Team Blue really led the charge on 20.1, sweeping just about all of the Team Spirit categories!

Remember, FNL for 20.2 will be 80’s/90’s themed so go big! Just make sure you can WOD in whatever you wear… #jeanshorts

Congrats on a great first week!

Friday Night Lights Schedule is in effect for Friday, 10/18

If you come to class at 5am, 6am, or Noon on Friday, all things are normal.

Evening classes are cancelled for Friday Night Lights. Any member can come in and get a workout, but you need to sign up for a Heat Time in order to do so. Keep your eyes on this page and the Team Hardware CrossFit FB Group for the Heat Sheet once 20.2 is announced!

CROSSFIT

Part 1

POWER CLEAN

In 10:00, practice power cleans and/or work up to a heavy single for the day.

Part 2

3 ROUNDS

10 Power Cleans (95/135)

20 Wall Balls (14# to 9′ / 20# to 10′)

400m Run

Tuesday 10/15/19

MATTEO and FRANKIE!

CROSSFIT

Part 1

FITNESS

15min to Perform…

A1. Bilateral Double Dumbbell Bent Over Row: 5 x 5

A2. Push Ups: 5 x 5 with most challenging variation maintaining perfect form

PERFORMANCE

V1. 15min AMRAP

Strict Muscle Ups

V2. 15min AMRAP

A1. Strict, Deep Ring Dips

A2. Strict, False-Grip Ring Pull Ups

*If you can easily get 30 Reps of each in the 15min, talk to Coach about adding a tempo for more Time Under Tension. (TUT!)

Part 2

FOR TIME

1000m Row or 40 Cal Bike

50 Box Overs (20/24)

30 Toes-to-Bar

Monday 10/14/19

FNL 20.1!!!!

ANNOUNCEMENTS

Don’t forget to log your scores for 20.1 on the CrossFit Games website! If you don’t log it on the site, all of your HARD fought burpees won’t count!

CROSSFIT

Part 1

12:00 AMRAP

Back Squats at 75%

*If you get 30 Reps, stop there.

** If you got 30 Reps last week, add 10lbs.

Part 2

10min AMRAP

20 Alternating Dumbbell Snatches (50/35)

50 Double Unders

Sunday 10/13/19

REMINDER: YOGA IS CANCELLED TODAY!

Alsooooo log your scores, log your scores, log your scores! : )

IMPORTANT UPDATE!

If you plan to do the Open WOD on Sunday at Open Gym, please SIGN UP FOR A HEAT TIME HERE!

In order to make sure that we have an organized section of folks doing the Open Workout AND to give space to all of the members who are coming in to do other programming, we ask that you sign up for one of the Heat Times at the link above.

TODAY’S SCHEDULE

10:00am – 12:00pm – OPEN GYM

*YOGA IS CANCELLED

Saturday 10/12/19

IMPORTANT UPDATE!

If you plan to do the Open WOD on Sunday at Open Gym, please SIGN UP FOR A HEAT TIME HERE!

In order to make sure that we have an organized section of folks doing the Open Workout AND to give space to all of the members who are coming in to do other programming, we ask that you sign up for one of the Heat Times at the link above.

ANNOUNCEMENTS

YOGA CANCELLED

Yoga is cancelled this Sunday, 10/13.

FOUNDATIONS

Part 1

Strength/Skill: THRUSTERS

Part 2

8:00 AMRAP

15 Kettle Bell Swings

15 Wall Balls

15 Sit Ups

CROSSFIT

3 ROUNDS

800m Run

20 DB Box Step Ups*

20 Strict Pull Ups

*Single DB: 50# to 24″ / 35# to 20″

OLYMPIC WEIGHTLIFTING

A. Snatch: 3 x 3 @ 75%-85% or heavier than last week

B. Clean from the Blocks: 5 x 2

C. Accessory Circuit: 4 Rounds – For Quality

10 Single Leg Glute Bridges (each leg)

5 Rt/5 Lt Single Arm KB Sotts Press

:45 Suitcase Carry – each arm

Friday 10/11/19

REMINDER: All classes are cancelled tonight for Friday Night Lights!

If you’d like to workout tonight, SIGN UP HERE FOR A HEAT TIME!

ANNOUNCEMENTS

YOGA CANCELLED

Yoga is cancelled this Sunday, 10/13.

Friday Night Lights 20.1 and After Party

This Friday night, 10/11, all regularly scheduled classes are cancelled for Friday Night Lights. Everyone is invited to come and get your workout in but you’ll need to sign up for a heat time. Stay tuned to the Blog and the Team Hardware CrossFit FB group for heat sign ups.

After Friday Night Lights, there will be an after party! Bring food and friends! We’ve got lots to celebrate!

CROSSFIT

“CrossFit Open 20.1”

10 ROUNDS

8 Barbell Ground to Overhead ***

10 Bar Facing Burpees

*** Division Options:

RX’d PURPLE DIVISION (Typically Men 18-54): 95lbs

SCALED PURPLE DIVISION: 65lbs and may step over the bar

RX’d MASTERS PURPLE DIVISION (55+): 65lbs

SCALED MASTERS PURPLE DIVISION (55+): 45lbs and may step over the bar

RX’d ORANGE DIVISION (Typically Women 18-54): 65lbs

SCALED ORANGE DIVISION: 45lbs and may step over the bar

RX’d MASTERS ORANGE DIVISION (55+): 45lbs

SCALED MASTERS ORANGE (55+): 35lbs and may step over the bar

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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