WOD

4/8/13

DSC_0176

 

Things might look a little different in the gym today! A big thanks to Anthony, Sarah, and Omar for helping us out on Sunday with the new pull up structure. It was much appreciated!

 

Last week of the front squat wave!

Front Squats: 7-5-3-7-5-3

 

4 Rounds:

  • 2 min AMRAP
    • 5 Hang Power Cleans (115/75)
    • 7 Burpees
  • 1 min Rest

 

Extra:

Hip Extensions: 3×10

4/7/13

Today we have an open gym from 12:00PM-2:00PM and the Foundations class from 12:00PM-1:00PM. Feel free to stop in an  work on some skills!

4/6/13

Amanda w/ heavy tire

Zack’s MU

Congrats to Jen Z on her first chin-up (video to come)

 

Wahoo this is our last open wod!

 

CrossFit Games Open Wod 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

 

Extra:

work on goals for 10 minutes

or

GHRs: 3×10

500 M row

 

4/5/13

Keep the PRs coming! It was great to see so many people get their first chest-to-bar pull-up yesterday!

 

Split Jerks: 5×1

 

3×1 min AMRAP of tire flips

 

Then,

30-20-10

American KBS (55/35)

Toes to bar

 

 

 

 

4/4/13

Rest/Make up/Foundations Class (at 7:00PM only)

The Foundations Class starts tonight at 7:00PM!

For  the next three weeks, every Thursday at 7:00PM and every Sunday at Noon we will be offering a 1 hour Foundations Class for anyone that is interested.

The Foundation Class is a great way to learn more about the 9 functional movements of CrossFit from an expert CrossFit coach. The classes will go over the set-up and proper execution of the squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high-pull, and medball clean. Taught in the same style as you would receive at a CrossFit Level 1 seminar, attendees will learn how to move better and how to recognize certain movement faults in others. This educational class is free for members and will not count as a visit for the week. There will also be a basic workout provided at the end of class to attendees.

 

This class will be lead by Jonny Vu, a long time  CrossFit coach in Chicago.

Bio:

A Houston native, Jonny has been part of the CrossFit community since February 2009 and has been a coach since September 2009. With CrossFit a Level 1 certificate and other seminars under his belt, he’s been able to help hundreds of athletes improve their functional movement and reach their goals of a healthier lifestyle. Jonny is also involved with the CrossFit community. He served as the CrossFit Games Regional Competition Director and has organized and attended numerous philanthropic fundraisers throughout Chicagoland.  Jonny’s also been recognized as one of the top CrossFit coaches in the area and is currently serving as an intern on the CrossFit Headquarters Seminar Staff.  He’s excited to bring his passion for helping people move better to Hardware CrossFit.

4/3/13

Overhead Squats: 3-3-3RM

 

60 OHS for time @ 55% of 3RM

**Every time you drop the bar, perform 7 pull ups

 

Extra:

Work on mobility

 

ANNOUNCEMENT:

Starting today, our very  own Liz O’Connor  will be leading 15 min Mobility WODs prior to the 5:30PM, 6:30PM, and 7:30 PM classes on Wednesdays. We encourage everyone to stop in early for the PM classes to participate. The sessions will focus on improving the  mobility of each joint required in the WOD.

 

So stop in tomorrow 5:15PM, 6:15PM, and 7:15!

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

Phone Number:

Email: