Open Gym today from 12-2PM!
11/9/13
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
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
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
11/6/13
Strength/Skill:
EMOM for 10 Minutes:
2 Squat Clean & Jerks
Conditioning:
3 Rounds:
- 400m Run
- 21 KBS (55/35)
- 12 HSPUs
Post loads, times, and reps to comments.
11/5/13
Reminder:
New Schedule – There is now a 6AM class Monday – Friday
It’s still No Band November!
Have you filled out our HWCF Member Survey yet? No? Oh well why don’t you head to https://www.surveymonkey.com/s/hwcf2013survey to fill it out and have a chance to win a free jump rope and SFH Protein.
Strength:
Front Squats: 5×3-5 @32X0 Tempo (90 sec rest)
Conditioning:
Row 500m, then
21-15-9
- Wall Balls (20/14)
- c2B Pull Ups
Post loads, times, and reps to comments.
11/4/13
Announcement:
It’s “No Band November!” How come no one is as excited as we are? For the month of November, we WILL NOT be using the resistance bands for pull up assistance. If you don’t have a pull up, there is nothing to worry about! We will be modifying with ring rows, negatives, jumping pull ups, etc. “No Band November” isn’t planned to torture you, it’s designed to reduce the reliance on the bands, while still developing the strength to get a strict pull up. If you’re unsure as to which pull up modification to use, ask a coach!
Member Survey:
To all HWCF members –
What can we do to make your experience at Hardware CrossFit better? What sort of new class times or community events would you like to see? We would appreciate if HWCF members would fill out the following survey. The survey will take 5-10 minutes and will be available for 2 weeks (November 4th to November 17th). Anyone who fills out the survey will have the opportunity to win a free jump rope and bag of SFH Protein. Follow the link to the survey – https://www.surveymonkey.com/s/hwcf2013survey
Strength:
A1: Weighted Push Ups: 3×8
A2: Weighted Pull Ups: 3×8 -> No Band November!
Conditioning:
12 min AMRAP:
- 100 Double Unders
- 21 Burpees Over Bar
- 7 Power Snatches (135/95)
Post WOD:
Handstand Walks: 3×25 yards
Post loads, times, and reps to comments.
11/3/13
Open Gym today from 12-2PM.
11/2/13
Reminder:
There is a Foundations Class today @ 9AM!
Open Gym tomorrow from 12-2PM.
Strength:
A1: Strict HSPU: 3xME, OR Strict Press: 3×10
A2: Bent Over Rows: 3×8
Conditioning:
12 min AMRAP:
- 5 Clean & Jerks (155/105)
- 10 C2B Pull Ups
11/1/13
Reminder:
There will be a Foundations Class tomorrow (Saturday 11/2) @ 9AM. New and experienced athletes are encouraged to attend.
Strength:
A. OHS: 3×5 @ 32X0 tempo (90 sec rest)
B. RDL: 3×8 (90 sec rest)
Conditioning:
100 Burpee Box Jumps for time