WOD

1/23/14

Reminder:

Throwdown #2 is tomorrow night up at CrossFit Shoreside in Evanston! We hope to get a good group of people to show up and compete!

Strength:

Make up strength work from Monday or Tuesday

or,

Prowler Push: 3 x 1 min AMRAP

Conditioning:

Every 1:30, complete:

  • 100 m Sprint

*for a total of 10 rounds

Post WOD:

GHD Sit Ups: 3xME

1/22/14

Reminder:

This Friday night, 1/24, CrossFit Shoreside will be hosting Hardware CrossFit in the second Throwdown of the year! If you are interested, sign up for a heat here. Registration begins at Shoreside at 8:00PM, and heats begin at 8:30PM. The workout will be released soon, but there will be an Rx and Scaled division, so we hope to see many HWCF faces up in Evanston!

Strength:

A1: Strict Press

  • 7×3 @ 75% (stop 2 reps shy of failure on last set)

A2: Pendlay Row

  • 4×5 (work in sets when you can)
Conditioning:

21-15-9

  • Deadlift (65% 1RM)
  • Box Jump (with step down)
Post WOD:

GHRs: 3×10

1/21/14

SKILL:

MU and TTB work

 

CONDITIONING:

1K Row

9 MUs

15 Burpees

10 TTB

6 MUs

20 Burpees

15 TTB

3 MUs

25 Burpees

20 TTB

(17 Min Cap)

1/20/14

STRENGTH:

Back Squats: 7×3@75%*

*On last set, stop 2 reps shy of failure

CONDITIONING:

“13.2”

10 Min AMRAP of:

5 Shoulder to Overhead (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24″/20″)

 

EXTRA:

HSPUs: 3xME

 

1/19/14

Open Gym today from 10-12PM!

1/18/14

Reminder:

There is a Foundations Class today @ 9AM!

Third Saturday Brunch!

It’s the 3rd Saturday of the month, and you know what that means…Brunch after the 11AM class! As per usual, the location is TBD. Come to the 11AM class and we’ll head over the the unknown restaurant as a group!

Strength:

15 min to establish a 1RM Clean & Jerk

Conditioning:

With a partner complete,

20 min AMRAP: [One partner must complete a full round at a time]

  • 7 Power Cleans (135/95 or 70% 1RM)
  • 7 Box Jumps (30/24)
  • 7 Pull Ups

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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