Open Gym today from 10AM – 12PM.
Yoga today from 12:30 – 1:30PM!
1/10/15
Reminders:
- Foundations Class meets today @ 9AM
- Olympic Lifting meets today @ 12PM
- Good luck to: Katy W., Tom Y., Tony N., Neal B., Shaun S., Brian B., and Tommy D. as they compete at the Chi-Town Throwdown today! Head on over to CrossFit Illumine to support!
Strength:
With a running clock:
Front Squat: Perform 5 reps every 2:00min (3 Rounds)
On minute 8,
Deadlift: Perform 5 reps every 2:00min (3 Rounds)
Conditioning:
15 min AMRAP:
With a parter (one person working at a time):
- 10 Thrusters (95/65)
- 2 Rope climbs
- 20 Thrusters
- 4 Rope Climbs
- 30 Thrusters
- 6 Rope Climbs
*Continue with the rep scheme until the 15 mins is up.
1/9/15
Reminders:
- Foundations meets tomorrow, 1/10, @ 9AM
- HWCF athletes are competing in the Chi-Town Throwdown tomorrow @ CrossFit Illumine. Information on heat times can be found here. Please come to support if you can! It looks like we will have athletes competing just about all day, from 9:30am – 2:30pm. Good luck to: Katy W., Tom Y., Tony N., Neal B., Shaun S., Brian B., and Tommy D. as they compete this weekend!
Strength:
4 Rounds:
- 1:30 AMRAP UB Bench Press (75% 1RM)*
- 1:30 AMRAP UB Ring Rows, Strict Chin Ups, or Single Arm DB Rows**
*UB set ends once you rack the bar
**Pick a weight or movement that you could do 8-10 ME UB reps of
Conditioning:
12 min AMRAP:
1-2-3-4-5-6-7-8-9-10…
- Power Clean (165/115)
- 15 Double Unders after each Power Clean Set
1/8/15
Reminders:
- Olympic Lifting meets tonight at 6:30PM (there is no CrossFit class at this time)
- Foundations meets this Saturday 1/10 @ 9AM
- HWCF athletes are competing in the Chi-Town Throwdown this Saturday @ CrossFit Illumine. Information on heat times can be found here. Please come to support if you can! It looks like we will have athletes competing just about all day, from 9:30am – 2:30pm.
Strength:
Make Up Strength
Conditioning:
4x250m Row Sprints (rest as needed)
1/7/14
Strength:
Every 2 minutes complete the following: (5 Rounds)
- 1 Power Clean
- 1 Front Squat
- 1 Squat Clean
Conditioning:
For Time:
- 30 TTB
- 20 Goblet Squats (70/55)
- 20 TTB
- 30 Goblet Squata
1/6/15
Reminders:
- Our next Foundations Class is this Saturday 1/10 @ 9AM
Strength:
4 Rounds:
- 1:30 min AMRAP UB Strict Press (75%)*
- 1:30 min AMRAP UB Strict Pull Ups**
*UB set ends once you rack the bar
**If you are unable to perform >5 UB pull ups, you may come off the bar as many times as you like in 1:30.
Conditioning:
3 Rounds:
- 500m Row
- 25 Burpees
- Rest As Needed
**Score is fastest/slowest split
1/5/15
Reminders:
- We are back to our normal schedule this week. Let’s get to work!
- This Saturday and Sunday (1/10 & 1/11) we have athletes competing in the Chi-Town Throwdown at CrossFit Illumine. If you can, come and cheer on your fellow HWCF athletes. We will update you on when everyone is competing when we know!
Strength:
Back Squat:
5 Rounds:
- Complete 5 reps every 2:30 (+5# from last week or 77.5% – 80% 1RM)
Conditioning:
For time:
- 15 Deadlifts (225/155)
- 100 Single unders
- 15 Deadlifts
- 100 Single unders
- 30 Wall balls (20/14)
- 30 Double unders
- 30 Wall balls
- 30 Double unders
(15 Min Cap)
1/4/15
Open Gym today from 10AM – 12PM
Yoga today from 12:30PM – 1:30PM
1/3/15
Today’s Schedule:
- 10AM – CrossFit
- 11AM – CrossFit
- 12PM – Olympic Lifting
Tomorrow’s Schedule:
- 10AM – 12PM – Open Gym
- 12:30PM – Yoga
Strength:
4 Rounds:
- 1:30 AMRAP UB Bench Press (75%)*
- 1:30 AMRAP UB Ring Rows, Strict Chin Ups, Single Arm DB Rows**
* Your UB set is over after you rack the bar
**Pick a weight or movement that you could do 8-10 UB reps
Conditioning:
Open WOD 14.2
0:00 – 3:00
2 Rounds:
- 10 OHS (95/65)
- 10 CTB Pull Ups (Scale = Jumping Pull Ups)
3:00 – 6:00
2 Rounds:
- 12 OHS
- 12 CTB Pull Ups
6:00 – 9:00
2 Rounds:
- 14 OHS
- 14 CTB Pull Ups
Follow the same pattern until you are unable to complete both rounds within the 3:00 time frame
1/2/15
Today’s Schedule:
- 9AM – CrossFit
- 10AM – CrossFit
- 11AM-12PM – Open Gym
Our regular schedule resumes tomorrow with 10AM & 11AM CrossFit, and 12PM OLY.
Strength:
With a running clock:
Front Squat: Perform 5 reps every 2:00min (3 Rounds)
On minute 8,
Deadlift: Perform 5 reps every 2:00min (3 Rounds)
Conditioning:
3 Rounds:
Every 2:30 complete the following:
- 400m Run
- ME Front Squats (135/95)