WOD

11/12/13

Strength:

A1: Weighted Push Ups: 3×8

A2: Weighted Pull Ups: 3×8

Conditioning:

10 min AMRAP:

  • 4 Muscle Ups [8 Pull Ups + 8 Dips]
  • 8 TTB
  • 16 Burpees

11/11/13

Happy Veteran’s Day!

Help us help you! Please fill out our Member Survey if you have not already done so. https://www.surveymonkey.com/s/hwcf2013survey.

Strength:

Front Squat: 3×3-5 @ 32×0 Tempo

Conditioning:

“DT”

5 Rounds: (18 min cap)

  • 12 Deadlifts (155/105)
  • 9 Hang Power Cleans
  • 6 Push Jerks

Post times, reps, and loads to comments.

11/10/13

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Open Gym today from 12-2PM!

11/9/13

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Strength:

Strict Press: 3×10

Conditioning:

CrossFit Open WOD 11.3

5 min AMRAP:

  • Squat Clean & Jerks (165/110)
Post WOD:

3 min AMRAP of TTB

 

Post loads, times, and reps to comments.

11/8/13

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 Strength:

A. Back Squat: 3×10 @ 65%+ (90 sec rest)

B. RDL: 3×8 (90 sec rest)

Conditioning:

4 Rounds:

  • 1 min AMRAP:
    • 3 Max Height Box Jumps
    • 100 yard Sprint
    • ME Burpees
  • (Rest as needed)

Post times, reps, and weights to comments.

 

11/7/13

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Equality Prevails WOD! 

In honor of Illinois passing the Gay Marriage Bill on November 5, 2013…

10 Rounds:

  • 13 Situps
  • 11 Push Ups
  • 5 Cleans (165/115) or 75% 1RM Clean

**Make Up Day for Strength Work (choose between Monday’s, Tuesday’s, or Wednesday’s strength work)

Reminder:

There is a 6AM class today! 6AMs have been added to the schedule Monday-Friday!

Member Survey:

The HWCF Member Survey is available until November 17th. Complete it to have the chance to win a free jump rope and SFH Protein!

https://www.surveymonkey.com/s/hwcf2013survey

 

 

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