8/21/14

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Reminders:

Olympic Lifting meets tonight at 6:30PM.

WOD for Dogs:
  • WOD for Dogs is tomorrow! Sign Ups at 7:30PM, workout starts at 8:00PM.
  • All are welcome to participate and/or watch!
  • $10 suggested donation at the door – all in support of the Wallace the Pit Bull Foundation and Alive Rescue (both rescue dog organizations)
  • We will head out for drinks after!
WOD for Dogs Workout:

3 Rounds:

  • 1 min Thrusters (75/55)
  • 1 min KBS (55/35)
  • 1 min Jumping Air Squats
  • 1 min Burpees Over Bar
  • 1 min 5M Sprints
  • 1 min Rest
Strength:

Make Up Strength

Conditioning:

6x200m Run on the 2 minutes
 

8/20/14

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Reminders:
  • The WOD for Dogs event is this Friday night! Registration/Warm up starts at 7:30PM, and heats will begin at 8:00PM
  • $10 suggested donation at the door. All donations will go directly to our WOD for Dogs campaign, supporting the Wallace the Pit Bull Foundation and Alive Rescue (Chicago)
  • This workout does not count as one of your weekly classes
  • Participation isn’t a requirement for attending. Please invite family and friends to watch the event and grab a drink if they want (BYOB)
  • We will head out for a drink after!
Strength/Skill:

Hang Squat Snatch: 5×3

Conditioning:

8 min AMRAP:

  • 21 Wall Balls (20/14)
  • 50 Double Unders (150 Singles)
  • 15 Wall Balls
  • 400m Run
  • 9 Wall Balls
  • 50 Sit Ups
Extra:

Seated DB External Rotation: 3×8
 

8/19/14

Reminders:
  • WOD for Dogs is this Friday night! 7:30PM check in and at 8:00PM, we will begin heats. $10 suggested donation – all in support of the Wallace the Pit Bull Foundation and Alive Rescue (Chicago). Friends and family are welcome to participate.
  • Please share our Fundraising Page and donate if possible. Any small amount helps!
Strength:

A. Weighted Dips/Weighted Push Ups: 3×8
B. Bent Over Rows: 3×8

Conditioning:

3 Rounds:

  • 250m Row
  • 7 Muscle Ups or 10 Burpee Box Jumps

**Rest as needed between rounds, score = slowest round

8/18/14

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Galt Games:

Congratulations to all HWCF athletes that represented at the Galt Games this past weekend at Atlas CrossFit. Tony, Katy, Amy, Tom P, and Ryan S, you made us proud!

Reminders:
  • WOD for Dogs is this Friday night! 7:30PM check in and at 8:00PM, we will begin heats. $10 suggested donation – all in support of the Wallace the Pit Bull Foundation and Alive Rescue (Chicago).
  • Please share our Fundraising Page and donate if possible. Any small amount helps!
Strength:

A. Back Squat: 3×8 (2 min rest) (use 65%+ of true 1RM)
B. Split Squat: 3×8 @ 3110 tempo (90 sec rest) (8 each side)

Conditioning:

For Time:

  • 400m Run
  • 30 Deadlifts (225/135)
  • 20 TTB
  • 400m Run
  • 30 KBS (70/55)
  • 20 TTB
  • 400m Run

8/17/14

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Reminders:

Mark your calendars, we will be hosting WOD for Dogs this Friday, 8/22. Check in will be at 7:30PM and heats will start at 8:00PM. There is a $10 suggested donation/entry fee that will go directly to our Fundraising Page, supporting both the Wallace the Pit Bull Foundation and Alive Rescue (Chicago).  Please invite friends and family to participate and spectate!
 
Note: Participation in this event does not count towards one of your weekly classes. If you’ve done 3 classes already, and want to participate, please join us! The more people we can get to support the cause the better!

Galt Games:

Congratulations to Tony, who participated as an individual competitor in the Galt Games yesterday! He represented HWCF, and we could not be more proud. Good luck to Amy, Katy, Tom P, and Ryan S as they compete as a team today! If you’re able to watch, their first event goes on at 8:30AM at Atlas CrossFit!

Open Gym today from 10AM-12PM!

8/16/14

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Reminders:

Good luck to Tony, Amy, Katy, Tom P, and Ryan S as they compete in the Galt Games this weekend at Atlas CrossFit! Tony competes today as an individual (events at 10am, 12pm, and 3pm). Amy, Katy, Tom, and Ryan are competing as a team on Sunday (events begin at 8:30am). Please come out and support our HWCF athletes if you can!

Strength/Skill:

Snatch: 5×3

Conditioning:

“Jackie”

  • 1000m Row/Run
  • 50 Thrusters (45/35)
  • 30 Pull Ups

8/15/14

Reminders:

Olympic Lifting meets tomorrow at 12PM.

Strength:

A. Front Squat: 3×5
B. RDL: 3×8 (add 5-10# from last week)

Conditioning:

8 min AMRAP:

  • 15 Wall Balls (20/14)
  • 7 HSPU (14 Strict Push Ups)
  • 400m Run

8/14/14

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Reminders:

Please share our Fundraising Page for our WOD for Dogs event! The event will be held either on 8/22 or 8/23, but let’s do our best to get donations that will benefit the Wallace the Pit Bull Foundation and Alive Rescue before then.

Strength:

Make Up Strength

Conditioning:
  • Tabata Row (cal)
  • Tabata Double Unders
  • Tabata Sit Ups

8/13/14

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Reminders:

Our WOD for Dogs Charity Event is coming up in a short couple of weeks (either 8/22 or 8/23)!  Our goal is to raise $2,000 as a gym. Please donate if you can, even small amounts help. Donations go directly to the Wallace the Pit Bull Foundation and Alive Rescue (Chicago) in support of rescue and shelter dogs/cats. Donations can be made here!

Strength:

A. Bench Press: Find 1RM
B. Weighted Pull Up: Find 1RM

Conditioning:

12 min AMRAP:

  • 25 Double Unders
  • 12 Burpee Pull Ups
Extra:

Seated DB External Rotation: 3×8
 

8/12/14

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WOD For Dogs:

On either August 22nd or 23rd (date TBD), Hardware CrossFit will be participating in WOD for Dogs! WOD for Dogs is a fundraising event/WOD benefitting the Wallace the Pit Bull Foundation. More information on the charity can be found here. Over the next couple of weeks, it is our goal to raise $2,000 for the Foundation. Amounts raised by HWCF will also benefit a local Chicago rescue facility, Alive Rescue.
Donations can be made through our Hardware CrossFit Team Fundraising Page. We will announce more information on the event/workout in the coming week, but for now, let’s spread the word and help donate to this cause!

Skill:

Hang Clean Technique

Conditioning:

For Time:

  • 400m Run
  • 21 TTB
  • 9 Hang Squat Clean (135/95 or 60% 1RM)
  • 400m Run
  • 15 TTB
  • 7 Hang Squat Clean
  • 400m Run
  • 9 TTB
  • 5 Hang Squat Clean