4/25/14

Reminder:

Tomorrow, Saturday 4/26 a bunch of Hardware athletes will be competing in an event at CrossFit Defined in Lincoln Square. WorkingOUT, Chicago’s First LGBTQA CrossFit competition begins at noon and runs until 5PM. If you’re free, come out and support your fellow HWCF members! Proceeds of the event go to support the Trevor Project. We hope to see many familiar faces there!

Strength:

A. Bent Over Rows:

  • 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM

B. Deadlift:

  • 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM
Conditioning:

For Time:

  • 50 Front Squats (115/75)
  • 50 Pull Ups

4/24/14

DSC_0302
Welcome Jose, to the HWCF Coaching Staff!

Strength:

Make Up Strength

Conditioning:

With a continuous clock, and no rest, complete the following:

  • 1 min AMRAP Double Unders
  • 2 min AMRAP Sit Ups
  • 3 min AMRAP Box Jumps (24/20)
  • 4 min AMRAP Row for Calories

 

4/23/14

Strength:

A. Push Press

  • Find 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM

B. Bench Press

  • Find 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM
Conditioning:

With a partner work to complete:

  • 100 WB
  • 75 Burpees
  • 50 TTB
  • 800 M Run with medball

(one person works at a time)
16 min cap

4/22/14

Strength:

Weighted Pull Ups:

  • 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM
Conditioning:

ME KBS (70/55)
Rest 1 minute, then
5 min AMRAP:

  • 10 CTB Pull Ups
  • 10 Clean & Jerks (155/105)

Rest 1 minute, then
ME KBS (70/55)
 
 

4/21/14

Strength:

Back Squat:

  • Find 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM
Conditioning:

For Time:
21-15-9

  • Thrusters

9-7-5

  • Muscle ups (sub 21-15-9 dips for MUs)

4/20/14

The gym is closed today (no open gym).

4/19/14

Reminder:

Foundations today at 9AM.

Strength:

Bent Over Row

  • Find 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM
Conditioning:

Option A:
For Time:

  • 50 Pull Ups
  • 50 Wall Balls (20/14)
  • 800m Run

Option B:
3 Rounds:

  • 50 Cal Row
  • 15 HSPU
  • 50 Double Unders

**May only complete Option B is it can be done to the Rx standard. You may not complete Option B if you did Friday’s workout.

4/18/14

Reminder:

There will be a Foundations Class tomorrow at 9AM! We will be covering Kettlebell Swings and the Deadlift.

Strength:

A. Strict Press

  • Find 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM

B. Deadlift

  • Find 3RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM
Conditioning:

12 min AMRAP:
3-6-9-12-15…

  • HSPU
  • Back Squats (BW/75% BW)

**RX = Back Squats pulled from floor

4/17/14

Strength:

A. Snatch (from the hip): 3×3
B. Snatch (from above the knee): 3×3
C. Make Up Strength

Conditioning:

Every 3:00 minutes complete,

  • 5 Box Jumps (as high as possible)
  • 200m Sprint

(3 Rounds)

4/16/14

DSC_0621
 

Reminders:

The gym will be closed this Sunday due to the Easter Holiday.

Strength:

A. Push Press

  • Find #RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM

B. Bench Press

  • Find #RM
  • 3 @ 95% 3RM
  • 3 @ 90% 3RM
Conditioning:

8 min AMRAP:

  • 5 OHS (115/75)
  • 10 TTB
  • 20 Double Unders