Strength:
Front Squat: 4×3
Conditioning:
10 min AMRAP:
- 10 OHS (115/75)
- 12 Ring Dips
Extra:
Deadlift: 4×3 (Only do if you are NOT coming to class tomorrow)
Pull Ups: 4×8 (add weight if you can perform more than 4×8)
4/9/15
Reminders:
- Olympic Lifting meets tonight @ 6:30PM!
Strength:
Make Up Strength
Conditioning:
12 min AMRAP:
- 400m Run
- 30 Sit Ups
- 20 Double Unders
- 10 Wall Balls (20/14)
4/8/15
Strength:
Bear Complex
Without stopping or dropping the bar, complete the following sequence seven times:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
**Repeat the sequence for 5 Rounds (each round = 7 times through the sequence)
Extra:
A. Hip Extensions: 3×10
B. 4×30 sec L-Sit, or 4×30-60sec Hollow Body Hold
4/7/15
Strength:
A1. Bench Press: 4×8
A2. Pendlay Rows: 4×8
Conditioning:
9-7-5
- Snatch (135/95)
21-15-9
- Pull Ups
then,
30 Burpees
Extra:
Seated DB External Rotation: 3×8
4/6/15
Strength:
Back Squats: 4×8 (+5# from last week)
**Sets start every 2:30
Conditioning:
For Time:
- 800m Run with 45/25# plate
- 20 TTB
- 400m Run with 45/25# plate
- 15 TTB
- 200m Run with 45/25# plate
- 10 TTB
4/5/15
Open Gym today from 10AM – 12PM
Yoga w/ Melissa DiLeonardo is at 12:30!
4/4/15
Reminders:
- Foundations meets today @ 9AM
- Olympic Lifting meets today @ 12PM
- Open Gym tomorrow from 10AM – 12PM
- Yoga tomorrow @ 12:30PM
Strength/Skill:
Snatch Skill Work
Conditioning:
In a team of 2 (1 person working at a time)
20 min AMRAP:
- 30 Snatch (135/95)
- 30 Burpees
- 30 Pull Ups
4/3/15
Reminders:
- Foundations Class meets tomorrow at 9AM.
- Olympic Lifting meets tomorrow at 12PM.
- Sign up for the Working Out event on April 25th! Working out brings together the Chicagoland’s LGBTQA, CrossFit community for one day of competition!
- http://www.crossfitdefined.com/events/workingout/
Strength:
Front Squat: 4×3
Conditioning:
“Diane”
21-15-9
- Deadlift (225/155 or 55- 60% 1RM)
- HSPU (Scale is strict press @ 55-60% 1RM)
4/2/15
The 2014 HWCF Working Out Crew (well most of us)!
Reminders:
- Olympic Lifting meets tonight @ 6:30PM!
- Foundations Class meets this Saturday @ 9AM!
Working Out II:
Working Out is back! On Saturday, April 25th, CrossFit Defined Lincoln Square will be hosting their 2nd annual event. The event brings together the Chicagoland LGBTQA CrossFit community and their allies. A big group of us did this event last year, and it was a blast. There are still spaces available, so grab a partner, and sign up for either the RX or Just For Fun division. More details, and Registration info can be found at the link below!
Working Out II – Details
Strength:
Make Up Strength
Conditioning:
Run, “Annie,” Run!
50-40-30-20-10
- Double Unders
- Sit Ups
Run 200m after each round
4/1/15
Reminders:
- Foundations Class meets this Saturday @ 9AM!
Strength:
A1. Bench Press: 4×8
A2. Pendlay Rows: 4×8
Conditioning:
8 min AMRAP:
- 5 L-Sit Pull Ups**
- 10 Front Squats (135/95)
**Scale for L-Sit Pull Ups will be a 10 sec Plank Hold + 5 Strict Pull Ups/10 Jumping Pull Ups