10/12/16

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Chicago Marathon

We’re so proud of Pete B., Ciaran, Philip M., Jackie, and Hudson for completing the Chicago Marathon this past weekend! It’s wonderful to see folks using CrossFit as a tool to accomplish goals outside of the gym!

Strength:

OHS w/ 3 sec pause at the bottom: Find a 1RM, then -20% for 2×3 (no pause)

Conditioning (Practice):

12 mim AMRAP:

  • 30 sec Hollow Hold
  • 3 Rope Climbs
  • 200m Sandbag Carry
Mobility:

Elevated Pigeon Pose (on box)

10/11/16

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Strength:

A. Strict Press:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%

B. Single Arm DB Row: 3×8

Conditioning (Practice):

For Time:

  • 50 cal Bike or Row
  • 75 KBS (53/35)
  • 100 Double Unders (300 Single Unders)
  • 800m Run
Mobility:

See Whiteboard or Coach

10/10/16

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Strength:

Back Squat:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%
Conditioning (Competition):

3 Rounds:

  • 400m Run
  • 15 OHS (115/75)
  • 15 TTB
Mobility:

See Whiteboard

10/9/16

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Open Gym today from 10AM – 12PM!
Yoga is canceled today, but will resume next week!

10/8/16

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Yoga is Canceled Tomorrow
Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Deadlift
  • Kettlebell Swings (KBS)
  • Rowing
Strength:

10 mins to complete:
OHS w/ 5 sec pause at the bottom: 3-3-3RM (each set should get heavier)

Conditioning (Practice):

Teams of 2, with one person working at a time
17 min AMRAP:

  • 50 cal Bike or Row
  • 50 Ring Rows
  • 50 Box Jumps/Step Ups
  • 50 TTB
  • 800m Run (both partners run together)

10/7/16

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Yoga is Canceled This Sunday, 10/9
Strength:

A. Bench Press

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

B. Deadlift

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%
Conditioning (Competition):

5 Rounds:
In one minute complete:

  • 7 Thrusters (95/65)
  • ME Burpees Over Bar

(2 min rest between rounds)
 
 

10/6/16

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Yoga is Canceled This Sunday, 10/9
Today’s Schedule:
  • 6AM – Make Up Class/Open Gym
  • 9AM – Make Up Class/Open Gym
  • 5:30PM – Make Up Class/Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Strict Press
  • Push Press
  • Push Jerk

 

10/5/16

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Yoga is Canceled This Sunday, 10/9
Strength:

A. Strict Press:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

B. Single Arm DB Row: 3×8

Conditioning (Competition):

12 min AMRAP:

  • 7 HSPU (Scale to 7 Inchworm Push Ups)
  • 7 Hang Squat Clean (135/95 or 65% 1RM)
  • 200m Run
Mobility Extra:

See Whiteboard

10/4/16

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Yoga is Canceled This Sunday, 10/9
Strength:

Overhead Squat w/ 5 sec pause at bottom:

  • Find 1RM
  • -20% for 2×3 (5 sec pause on 1st rep of each set)
Conditioning (Practice):

12 min AMRAP:

  • 40 Double Unders (80 Single Unders)
  • 30 sec Hollow Hold (Scale is as long as possible)
  • 200m Run
  • 10/10 Single Arm RKBS (53/35)
Mobility Extra:

See Whiteboard

10/3/16

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Yoga is Canceled This Sunday
Strength:

Back Squat:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%
Conditioning (Practice):

12-9-6

  • Front Squat (185/125)
  • CTB Pull Ups
  • Burpee Over Bar

(13 min cap)

Mobility:

Focus on Hamstring. See whiteboard for detail.