A. Bench Press: 3-3-3+
70% – 80% – 90%
B. Weighted Pull Ups: 3-3-3+
70% – 80% – 90%
For Time: (16 min cap)
Seated DB External Rotation (3010 Tempo): 4×8
What a weekend! HWCF had a great showing at the Midwest Monster up at CrossFit 262 this weekend. We will post more of the results later this week.
Back Squat: 3-3-3+
70% – 80% – 90% (Use the same TM as last week)
4 Rounds:
Deadlift: 4×10 @ 70% TM
There is no open gym today. Enjoy Midsommarfest!
There is no OLY class or Foundations today. Our regular CrossFit classes will run as scheduled at 10AM and 11AM. Open gym tomorrow (Sunday) is cancelled.
Strict Press: 5-5-5+
65% – 75% – 85%
*Increase TM by 5#
“Fran”
21-15-9
L-Sits: 3xME
There is no Olympic Lifting class tomorrow (Saturday) or Foundations. Our regular CrossFit classes will run as scheduled at 10AM and 11AM. Open gym is cancelled on Sunday…It’s Midsommarfest, go out and enjoy Andersonville!
Sarah, Katy, Carly, and Liz tackle Ragnar this weekend! Good luck to you all on your run from Madison, WI back to Chicago!
Bjorn and Libby will be slam-jamming a Tough Mudder down in Nashville! Good luck, guys!
Owen, Tom P., Tommy D., Farah, Carolyn T., Jess, and George are headed up to Wisconsin to compete in the Monster Series. There is an Olympic Lifting meet on Saturday followed by a CrossFit competition on Sunday.
Deadlift: 5-5-5+
65% – 75% – 85%
*Add 10# to your training max
4 Rounds:
Back Squat: 4×10 @ 65% TM
or
4×8 Split Squat #3110 tempo
Make Up Strength
Partner WOD:
6 Rounds:
**Partners alternate completing one full round each.
Oly class meets tomorrow night at 6:30PM.
Weighted Pull Ups: 5-5-5+
65% – 75% – 85%
**Increase your training max by 5#
8 min AMRAP:
Thank you to everyone that volunteered with the Hardware CrossFit crew for Community Partners for Affordable Housing last Saturday (and to Owen who set the event up for us). CPAH rehabs homes, and either sells back or rents it to members of the community (teachers, hospital workers, etc) at a sustainably affordable rate. We successfully helped with demolishing an above-ground pool, completely gutting a basement, kitchen, and bathroom. The day was topped off with a quick 15 min AMRAP in a parking lot, some tasty BBQ, and some beers from Temperance Beer Co. All in all, it was a great day. Hopefully CPAH will have us back in the future!
Bench Press: 5-5-5+ 65% – 75% – 85% **Increase previous Training Max by 5#
With a partner, complete the following. 2 minutes at each station: (2 Rounds)
Strict Press: 4×10@ 65% TM or, Seated DB External Rotation @3010 Tempo: 4×8
Let’s welcome Katy Weseman to the HWCF coaching staff! Katy has been with us pretty much since Day 1, and we are so happy to see her progress over the past couple of years. You can see Katy in action tonight at 7:30PM. Everyone give Katy a jumping high five when you see her!
Back Squat: 5-5-5+
65% – 75% – 85%
**Base off of your Training Max (add 10# to previous TM)
For Time:
**Every time the weight is resting on the floor for more than 2 secs, or you form deteriorate, perform the following:
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