Remember to arrive 15 minutes early to the PM classes to work on Mobility with coach Liz.
“The Bear Complex”
7 sets of the following sequence:
Power clean
Front squats
Push press
Back squat
Push press
Do this for 5 rounds
Rest between rounds as needed
(load will be posted to board)
Extra:
3 min AMRAP of DUs
4/9/13
A1: Weighted Pull Ups: 3×8
A2: Weighted Push Ups: 3×8
4 Rounds:
- 400 m Run
- 10 HSPUs
- 10 Pull Ups
Extra:
Band Pull Aparts
4/8/13
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!
4/2/13
A1. Close grip bench press: 3×8 (rest 1 minute)
A2. Bent over rows: 3×8 (rest 1 minute)
For time:
500 M row
then,
3 Rounds of
20 Ab mat sit ups
15 DUs
10 Burpees
Extra:
Work on your goals for 10 minutes