9/10/14

DSC_0979
Day 3 of Mystery WOD week! What does Bjorn think of the workout? Does a picture say a thousand words?

Strength:

Snatch: 5×3 @ 70%

Conditioning:

8 min AMRAP:

  • 7 Strict HSPU
  • 30 KBS (55/35)

 
 

9/9/14

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Mystery WOD week continues! Maybe the picture is a clue, maybe it’s not.

Reminders:

Mark your calendars for Saturday, Sept 20th @ 12PM. We will be hosting a throw down/BBQ with Bucktown CrossFit! More details will be released soon.

Strength:

A. Weighted Dips or Weighted Push Ups: 3×8 (+5# from last week)
B. Bent Over Rows: 3×8 (+5# from last week)

Conditioning:

Teams of 2 work to complete the following tasks in any order (one person working at a time)

  • 2000m Row
  • 100 Pull Ups
  • 100 Burpees

9/8/14

We’re trying a little something new this week…workouts will remain Top Secret until you show up for class! We will post the workout online later in the evening for the sake of record keeping. Part of CrossFit is being prepared for the unknown and unknowable, and this week will be a test of that!

Announcements:

On Saturday, Sept 20th @ 12PM, we will be hosting a Throwdown with Bucktown CrossFit! The workout will be a partner workout, and there will be both Rx and Scaled options. As always, we encourage friends and family to come and support. We will be BBQing after!  Participation is $10/athlete which will go towards food and drinks for the BBQ. Mark your calendars…9/20 @ 12PM!

Strength:

A. Back Squat: 3×8 (2 min rest) (+5# from last week)
B. Split Squat: 3×8 @ 3110 (8 each leg) (90sec rest)

Conditioning:

4 Rounds:

  • 5 Hang Squat Cleans (155/105 or 70%)
  • 7 Box Jumps (30/24)
  • 200m Sprint
  • 90 sec rest
Extra:

GHRs: 4×8

9/7/14

Open Gym today from 10AM-12PM.

9/6/14

Reminders:

There is no Foundations Class today. Foundations meets next Saturday 9/13 at 9AM. Olympic Lifting meets today at 12PM!

Strength:

Clean & Jerk: 5×3+1

Conditioning:

“Elizabeth”
21-15-9

  • Clean (135/95)
  • Ring Dip

9/5/14

Strength:

A. Front Squat: 4×5 @ 32×0 Tempo
B. RDL: 3×8 @ 40×0 Tempo

Conditioning:

In a team of 3, Row 4500m
or,
In a team of 2, Row 3000m

Extra:

A. Strict Press: 3×8
B. Spend 3 mins in the bottom of a KB

9/4/14

Reminder:

Olympic Lifting meets tonight at 6:30PM!

Strength:

Make Up Strength

Conditioning:

8 min AMRAP:
3 Rounds:

  • 400m Run
  • 30 sec L-Sit

then, in the remaining time,
AMRAP of TTB

9/3/14

Strength:

A. Weighted Dips or Push Ups: 3×8 (+5# from last week)
B. Bent Over Rows: 3×8 (+5# from last week)

Conditioning:

4 Rounds:

  • 5 STO (135/95)
  • 7 CTB Pull Ups
  • 9 Burpees
Extra:

Seated DB External Rotation: 3×8
 

9/2/14

Strength:

A. Back Squat: 3×8 (2 min rest) (add 5# from last week)
B. Split Squat: 3×8 @ 3110 Tempo (8 each leg)

Conditioning:

12 min AMRAP:

  • 20 KBS (70/55)
  • 200m Run
  • 1 min Rest
Extra:

GHR: 4×8

9/1/14

Happy Labor Day! In observance of the holiday, we will only have ONE class today at 10AM.

Conditioning;

20 min AMRAP:

  • 3 Hang Power Cleans (185/135)
  • 6 Strict Ring Dips
  • 9 Box Jumps (30/24)
  • 27 Double Unders