WOD

Saturday 11/09/19

ANNOUNCEMENTS

Log your scores for 20.5!

FOUNDATIONS

Part 1

Weighted Pull Ups : 3 – 3 – 3RM

OR

Pull Up Program

Part 2

8min AMRAP

20 Burpee Box Jumps

20 Wall Balls

20 V-Ups

CROSSFIT

Part 1

15:00 to perform 3 working sets of…

10 Deadlift + 10 Hang Power Clean

Part 2

FOR TIME

21 – 15 – 9

Alternating Dumbbell Snatch

Toes to Bar

OLYMPIC WEIGHTLIFTING

A. With a running clock…

0:00 – 5:00

  • 10 Snatches @ 65-70%

5:00 – 9:00

  • 6 Snatches @ 70-75%

9:00 – 12:00

  • 3 Snatches @ 75-80%

12:00 – 14:00

  • 2 Snatches @ 80-85%

14:00 – 15:00

  • 1 Snatch @ 85-90%

B. Find a Max Clean

OR

5 x 2 Hang Clean (above the knee)

C. 3 Rounds – FOR QUALITY

10-20 Abmat or GHD Sit Ups

10 Weighted Dips

10 Weighted Chin Ups

Friday 11/8/19

ANNOUNCEMENTS

FINAL FRIDAY NIGHT LIGHTS – TONIGHT!

We’ve reached the end! 2019 was a CRAZY year with the double CrossFit Opens but we’ve made it! Join us to celebrate tonight!

Sign Up for a Heat Time HERE!

This week marks the end of the fall CrossFit Open; let’s celebrate!

This Friday, November 8, we’ll be hanging out at the gym after the final heat of Friday Night Lights. We will be ordering food! Please bring a dish to share if you’d like. We will also run some fun challenges for team members to earn bonus points for their teams throughout the night.

Come cheer on your fellow athletes as they complete 20.5 and do some fun, mini competitions! Everyone is welcome, whether you are doing the Open or not!

CROSSFIT

“CrossFit Open 20.5”

FOR TIME

*Partition the following as desired…

40 Ring Muscle Ups

80 Cal Row

120 Wall Balls

Thursday 11/7/19

This week marks the end of the fall CrossFit Open; let’s celebrate!

This Friday, November 8, we’ll be hanging out at the gym after the final heat of Friday Night Lights. We will be ordering food! Please bring a dish to share if you’d like. We will also run some fun challenges for team members to earn bonus points for their teams throughout the night.

Come cheer on your fellow athletes as they complete 20.5 and do some fun, mini competitions! Everyone is welcome, whether you are doing the Open or not!

ANNOUNCEMENTS

FINAL FRIDAY NIGHT LIGHTS – TOMORROW 11/8!

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 the WOD is announced!

TODAY’S SCHEDULE

6am – 7am: SKILLS AND DRILLS / MAKE-UP CLASS

9am – 10am: SKILLS AND DRILLS / MAKE-UP CLASS

5:30pm: OPEN GYM

6pm – 7:30pm: OLYMPIC LIFTING

7:30pm – 8:30pm: FOUNDATIONS

OLYMPIC WEIGHTLIFTING

A. Every 2:00 for 10:00

3 Position Power Snatch

(1 PS from the Hip, 1 PS from above the knee, 1 PS from the Floor)

B. 1 1/4 Front Squat

4 – 4 – 4RM

C. 10:00 to find a max…

1 Power Clean + 3 Split Jerks

D. 3 Rounds – FOR QUALITY

3 Turkish Get-Ups – Rt

3 Turkish Get-Ups – Lt

8 Single Leg RDL’s – Rt

8 Single Leg RDL’s – Lt

FOUNDATIONS

Part 1

Handstand Practice

Part 2

“Baseline”

FOR TIME

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Wednesday 11/6/19

TEAM STANDINGS UPDATE:

Things are getting SERIOUS in our in-house competition as we head into the final Open workout!

Team Blue has a strong hold on first place with 2,763 total points.

Team Black/Pink sneaked up into second with impressive participation and spirit showing this week, they hold 2,473 total points.

The performance powerhouse that is Team Green is close on their heels with 2,447.

And the ever spirited Team Red is hanging on to a solid fourth place with 2,114. It is anybody’s game.

Remember: there will be an opportunity to win bonus points for your team through our fun extracurricular challenges at Friday Night Lights THIS Friday!

This week marks the end of the fall CrossFit Open; let’s celebrate!

This Friday, November 8, we’ll be hanging out at the gym after the final heat of Friday Night Lights. We will be ordering food! Please bring a dish to share if you’d like. We will also run some fun challenges for team members to earn bonus points for their teams throughout the night.

Come cheer on your fellow athletes as they complete 20.5 and do some fun, mini competitions! Everyone is welcome, whether you are doing the Open or not!

ANNOUNCEMENTS

FRIDAY NIGHT LIGHTS SCHEDULE IN EFFECT – 11/8

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 the WOD is announced!

CROSSFIT

Part 1

2 ROUNDS – FOR QUALITY

2:00 to Perform…

  • 250m Row OR 17 Cal Bike
  • AMRAP of Double Unders in Time Remaining

2:00 REST

2:00 to Perform…

  • 250m Row OR 17 Cal Bike
  • AMRAP of TTB in Time Remaining

2:00 REST

Part 2

OVERHEAD SQUAT

10:00 to work up to a heavy set of 3. On each set, the first rep has a :03 pause at the bottom.

Tuesday 11/5/19

This week marks the end of the fall CrossFit Open; let’s celebrate!

This Friday, November 8, we’ll be hanging out at the gym after the final heat of Friday Night Lights. We will be ordering food! Please bring a dish to share if you’d like. We will also run some fun challenges for team members to earn bonus points for their teams throughout the night.

Come cheer on your fellow athletes as they complete 20.5 and do some fun, mini competitions! Everyone is welcome, whether you are doing the Open or not!

CROSSFIT

Part 1

12:00 AMRAP

  • Bench Press (use 80-85% of current estimated 1RM)
  • Bent Over Row

*Do not perform more than 30 Reps of each movement.

**If you are positive you can get 30 reps of each in the allotted time, your weight may be a little light.

***Use a weight that is challenging for 5 – 8 reps and rotate between movements as many times as necessary.

Part 2

3 ROUNDS

20 BB Shoulder to Overhead (65/95/115)

20 Box Jumps/Step Ups (20″/24″/30″)

20 Cal Cardio

*STO: You should pick a weight that allows you to do your first set UB. If you are 100% confident that you are able to perform all sets UB, it might be a little too light for you.

**Box jumps: If you are going to go with the higher/highest box height, you need to be pretty confident that you are able to:

  1. Land on top of the box with your hips above the knee.
  2. Finish 20 reps in under 90 sec (each round).

All athletes are encouraged to step down from the box!

Monday 11/4/19

ANNOUNCEMENTS

Log your 20.4 Scores by 7pm tonight!!!

CROSSFIT

Part 1

Back Squat

  • Find an 8RM
  • -10% and do one “almost max” effort set (Leave a couple of reps in the tank!)

Part 2

Performance

4 ROUNDS

7 Muscle Ups

30 AKBS (53/70)*

Fitness

4 ROUNDS

15 Pull Ups (Scale to Jumping Pull Ups)

30 AKBS (35/53)*

*This is a very high volume of KB swings with a relatively short time cap (16:00) so be sure to pick a weight that you can swing for 20-30 reps unbroken.

Newer athletes should definitely scale down both the weight AND the reps!

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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