11/11/16

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OLY is Canceled This Saturday

Come out to CrossFit Rise in Schaumburg instead to cheer on Hardware athletes who will be competing!

Strength:

A1. Snatch Grip Deadlift @ 40×0 Tempo: 8RM, -10% for 2×8
A2. Strict Press: 8RM, -10% for 2×8

Conditioning (Competition):

“Grace”
30 Clean & Jerks (135/95)

11/10/16

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OLY is Canceled This Saturday

Come out to CrossFit Rise in Schaumburg instead to cheer on Hardware athletes who will be competing!

Today’s Schedule:
  • 6AM – Make Up Class/Open Gym
  • 9AM – Make Up Class/Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Snatch
  • Push Ups
  • Burpees

 

11/9/16

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OLY is Canceled This Saturday

Come out to CrossFit Rise in Schaumburg instead to cheer on Hardware athletes who will be competing!

Strength:

A. Split Jerk: 1RM
B. L-Sit: 3xME (scale to Hollow Hold)

Conditioning (Practice):

Teams of 2 work to complete:
12 min AMRAP:

  • 25 OHS (95/65)
  • 25 KBS (53/35)
  • 25 Box Jumps/Step Ups (24/20)

One athlete rows/bikes for calories while the other athlete is working through the AMRAP. Athletes can switch out as often as needed. Score is total calories + total reps

11/8/16

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OLY is Canceled This Saturday

Come out to CrossFit Rise in Schaumburg instead to cheer on Hardware athletes who will be competing!

Strength:

A1. Supinated Bent Over Row: 8RM, then -10% for 2×8
A2. Bench Press: 8RM, then -10% for 2×8

Conditioning (Practice):

Part A. (12 min cap)
For Time:

  • 500m Row or 20 cal Bike
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

Part B. (8 min cap)
150 Double Unders

11/7/16

Strength:

Back Squat: 8RM, then -10% for 2×8

Conditioning (Competition):

3 Rounds:

  • 400m Run
  • 10 Power Cleans (165/105 or 70%)

(cap 13:00)

Mobility:

Accumulate 2 mins in the bottom of a cossack squat (each leg)

11/6/16

Open Gym today from 10AM – 12PM!
Yoga Begins at 12:30PM!
Please note, the gym will be closed for the half hour in between Open Gym and Yoga today, so please plan accordingly!

11/5/16

A Note About Tomorrow’s Open Gym

Hey, Open Gym is still on from 10AM – 12PM tomorrow! However, the gym will be closed for the half hour between Open Gym and Yoga (12:00 – 12:30), so please plan accordingly!

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Deadlift
  • Kettlebell Swings (KBS)
  • Rowing
Conditioning (Competition):

Teams of 2, with 1 person working at a time:
18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

  • Burpees
  • Calories of Bike or Rower

11/4/16

Strength:

Choose one of the following options:
A. Bench Press: 5×3
B. Bench Press: Find 1RM, then -20% for 2×3

Conditioning (Practice):

Part A.
5 min AMRAP:

  • 10 Ring Rows
  • 10 Front Squats (135/95)

2 min Rest/Transition
then,
Part B.
5 min AMRAP:

  • 10 Box Jumps/Step Ups
  • 10 RKBS (70/53)

11/3/16

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Today’s Schedule:
  • 6AM – Make Up Class/Open Gym
  • 9AM – Make Up Class/Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Strict Press
  • Push Press
  • Push Jerk

11/2/16

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Strength:

A. Strict Press: choose either rep scheme
1. 5×3
2. 1RM then -20% for 2×3
B. Strict Pull Ups: 3×10

Conditioning (Practice):

Complete 1 Round of the following, every 3 minutes:

  • 3 Snatches or Cleans (start at 60%)*
  • 30 Double Unders (Scale to 60 Single Unders)
  • 20 sec L-Sit Hold (Scale to 20 Sit Ups)

*Increase the weight by 5% every round
**As long as you are able to complete the required work within each 3 minute round, continue to advance to the next round.

Mobility:

Accumulate 2 mins in the bottom of a cossack squat (each leg)