1/11/15

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

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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

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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)