9/10/13

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Looks like we have 3 Ironmen/women in the gym! Congrats to Tim CM, Niki, and Eugene on completing the Ironman this past weekend in Wisconsin!

Strength:

A1. Bench Press:

  • 77% x 5
  • 82% x 5
  • 87% x 5+

A2. Bent Over Rows: 3×5

Conditioning:

12 min AMRAP:

  • 5 Wall Walks
  • 15 TTB
  • 50 Double Unders
Post WOD:

Structural Balance – 
Powell Raise: 3×8 (each arm)
 
 

9/9/13

Skill:

5×1 of the following complex:

  • 1 Power Snatch
  • 1 OHS
  • 1 Snatch
Strength:

Back Squat:

  • 82% x 3
  • 87% x 3
  • 92% x 3+
Conditioning:

500 m Row Time Trial

9/8/13

Open gym today from 12-2PM.

9/7/13

Good luck to Niki and Tim on their Ironman this weekend! We’re sending you all the endurance vibes we have.
Reminder: There is a Foundations Class today at 9AM! The Foundations Class is free to all Hardware CrossFit members, and does not count towards one of your weekly classes. This week we will be covering squat mechanics, specifically covering the back squat, front squat, and overhead squat.

Strength:

Strict Press:

  • 77% x 5
  • 82% x 5
  • 87% x 5+
Conditioning:

500m Row, then

  • 30 HSPU
  • 30 CTB Pull Ups
  • 60 Burpees

9/6/13

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Owen getting a little pre-workout work done. Hardware CrossFit is a one-stop shop.
REMINDER: 
There will be a Foundations Class tomorrow morning at 9AM. We have completed a full Foundations Cycle, so this Saturday we will be back to covering squat mechanics (back squat, front squat, overhead squat). Hope to see some new faces in attendance!

Strength:

Deadlift: (2 min rest)

  • 77% x 5
  • 82% x 5
  • 87% x 5+
Conditioning:

12 min AMRAP:

  • 10 Hang Squat Clean (115/75)
  • 200m Sprint

 

9/5/13

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Best of luck to Andy K. as he continues towards doctorhood! If you’re ever back in Chicago, drop back into the box!
Rest/Make Up Day
Update: 
Congratulations to Bjorn who has recently completed his 40 hour coaching internship and has begun lead coaching this week! Bjorn has been a part of the Hardware CrossFit community for quite some time now. He is a true example putting in the hard work and seeing results. We are so happy to have Bjorn join the coaching staff! Give him a high five next time you see him, and then immediately do what he tells you to do. He is, as you now know, a lead coach….

9/4/13

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Strength:

A1: Bench Press (2 min rest)

  • 75% x 5
  • 85% x 3
  • 95% x 1+

A2: Bent Over Rows: 3×5

Conditioning:

3 Rounds:

  • 10 Shoulder to Overhead (135/95)
  • 20 Pull Ups
  • 50 Double Unders

 

9/3/13

Strength

Back Squats (use 3RM):

  • 77%x5
  • 82%x5
  • 87%x5+

or Back Squats: 4×10
 

Conditioning

8 MIN AMRAP of:

  • 8 Burpees
  • 12 Overhead walking lunge w/KB (55/35)

 

Supplemental Strength

Hip extensions (weighted): 3×10

9/2/13

Happy labor day! Classes are at 10:00AM and 11:00AM today.
 
Skill
Take 15 min to work on handstands/walking on hands/HSPUs
 
Conditioning
15 Minute AMRAP of
400 M Sandbag carry (70/55)
15 Toes to bar
 
Stability/Mobility 
4 Minutes (2 minutes each arm) of KB arm bar hold
 
 
 

9/1/13

There is a change of plans. We have an open gym today from 12:00PM-2:00PM.