6/11/17

HWCF murph-0298
(Photo Credit – Cole Simon)
Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

6/10/17

HWCF murph-0228

Focus of Today’s Foundations:
  • Deadlift
  • KBS
  • Overhead Squat
Conditioning :

Teams of 2 work to complete:

  • 1 Mile Run (8x200m)
  • 100 Push Press (95/65)
  • 100 KBS (53/35)
  • 1 mile Sandbag Run (8x200m)

(one person working at a time)

6/9/17

HWCF murph-0332
(Photo Credit – Cole Simon)

Strength:

A. Snatch Grip Deadlift: 10RM, then -10% for 2×10 (increase 5-10#)
B. DB Step Ups w/ a 3 sec negative: 3×8 each leg

Conditioning (Practice):

10 mins to complete:
5 Rounds:

  • 5 Strict Pull Ups
  • 10 Strict Push Ups
  • 15 Air Squats

AMRAP of Double Unders (until the 10:00 cap)

6/8/17

HWCF murph-0310
(Photo Credit – Cole Simon)

Focus of Today’s Foundations:
  • Kipping
  • TTB
  • Snatch

6/7/17

HWCF murph-0287
(Photo Credit – Cole Simon)

Strength:

Handstand Holds (facing wall, facing away from wall, free standing, handstand walk): 3x30sec – 1 min

Conditioning (Test):

3-6-9-12-15-18…

  • Snatch (115/75)
  • TTB

6/6/17

HWCF murph-0186
(Photo Credit – Cole Simon)

Strength:

A1. Strict Press: 3×8
A2. Supinated Bent Over Rows: 3×8

Conditioning (Practice):

1000m Row or 40 cal Bike
then,
3 Rounds:

  • 3 Wall Walks
  • 10 CTB Pull Ups
  • 40 Double Unders

then,
800m run

6/5/17

HWCF 17.1-1
(Photo Credit – Cole Simon)

Strength:

Back Squat: 3×10 (increase 5-10#)

Conditioning (Test):

Fitness:
3 Rounds:

  • 400m Run
  • 12 Hang Cleans (135/95)
  • 12 Ring Dips (Push Ups)

Performance:
3 Rounds:

  • 400m Run
  • 6 Muscle Ups
  • 6 Cleans (205/145)

6/4/17

HWCF 17.1-18
(Photo Credit – Cole Simon)
Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

6/3/17

HWCF 17.1-23
(Photo Credit – Cole Simon)

Working OUT!

Good luck to the Hardware athletes competing at the Working OUT! competition at CrossFit Defined Lincoln Square today. If you’re able to come out to support, the Opening Ceremony (always fun to watch) starts at 12:30PM, and heats begin at 1PM!
CrossFit Defined Lincoln Square – 2750 W. Lawrence Ave

Focus of Today’s Foundations:
  • Front Squat
  • Air Squat
  • Back Squat
Conditioning:

“Filthy Fifty”
For Time:

  • 50 Box Jumps/Step Ups (24/20)
  • 50 Jumping Pull Ups
  • 50 KBS (35/25)
  • 50 Walking Lunges
  • 50 Knees to Elbow
  • 50 Push Press (45/35)
  • 50 Hip Extensions/Supermans
  • 50 Wall Balls (20/14)
  • 50 Burpees
  • 50 Double Unders

(30 min cap)

6/2/17

HWCF 17.1-25
(Photo Credit – Cole Simon)

Strength:

A. Snatch Grip Deadlift: 10RM, then -10% for 2×10
B. DB Step Ups (with a 3 sec negative): 3×8 each leg

Conditioning (Practice):

3 Rounds:

  • 250m Row, 200m Run, or 15 cal Bike
  • 12 Squat Snatches (65/45)
  • 21 Push Ups