WOD

10/15/12

Find 1RM OHS

 

4 Rounds:

30 sec AMRAP pullups

30 sec rest

30 sec AMRAP dips

30 sec rest

1 min AMRAP double unders

 

Extra:

3 x ME L-Sits

More Class Times Added!

So proud of the hard work and progress of our members over the past 4 weeks! Keep up the good work!

Updated Class Schedule:

M/W/F: 6:00am, 12:00pm, 5:330pm, 6:30pm

T/Th: 9:00am, 5:30pm, 6″30pm

Sat: 10:00am

Photo by Melissa Schultz

T-Shirts Are In!

Stop by the box and pick one up…$25

HWCF T-Shirt, Front and Back

10/12/12

Bent over rows : 8-8-8

 

“Grace”

30 clean and jerks

 

Extra:

3 x Max effort plyo push ups

3 x Max effort GHD sit ups

 

10/10/12

Find 1RM split jerk

 

1 min on / 1 min off for 10 mins

15 double unders

Max effort front squats (135/95)

 

Extra:

3 rounds:

15 KBS

Rest 1 min

10/9/12

Bench Press: 5-5-5-5RM

Find 1RM weighted pullup

 

For Time:

400m run

15 HSPU

20 TTB

400m run

10 HSPU

15 TTB

400m run

5 HSPU

10 TTB

 

Extra: 3 x 15′ rope climbs

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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

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1834 W. Balmoral Ave Chicago, IL 60640

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