9/15/14

Posted on by affiliate

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Reminders:

This Saturday, 9/20, we are hosting a Throwdown with Bucktown CrossFit. Because of the event, there will be a modified class scheduled on Saturday.
Saturday Schedule:

  • 9AM Foundations
  • 10AM CrossFit
  • 11AM CrossFit  cancelled
  • 12PM Olympic Lifting  cancelled
  • 12PM – Throwdown
  • 2PM – BBQ at gym
Throwdown WOD:

RX: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (95/65)
  • 2 min AMRAP of Thrusters (115/75)
  • 3 min AMRAP of Thrusters (135/95)
  • 4 min AMRAP of:
    • 30 Pull Ups
    • 30 Burpees Over Bar

Scaled: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (45/25)
  • 2 min AMRAP of Thrusters (55/35)
  • 3 min AMRAP of Thrusters (65/45)
  • 4 min AMRAP of:
    • 30 calorie Row
    • 30 Burpees Over Bar

A sign up sheet will be posted at the gym. Please sign up with your partner if you have one. If you don’t have a  partner, we will arrange teams at the end of the week. $10 cash entry fee/person. BBQ is BYOB. We will provide the meat.

Strength:

A. Back Squat: 4×6 (2 min rest) (75% 1RM)
B. Split Squat: 4×6 @ 3110 Tempo (6 each leg) (90 sec rest)

Conditioning:

15 min AMRAP:

  • 50 KBS (55/35)
  • 400m Run
  • 30 TTB
  • 20 Thrusters (115/75)
  • 10 Muscle Ups (15 Pull Ups/15 Dips)

 
 
 

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