9/16/14

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:

Cleans: 5×3 @ 75%

Conditioning:

4 Rounds:

  • 5 Hang Power Cleans (185/125 or 70%)
  • 7 Box Jumps (30/24)
  • 200m Sprint (row or run)
  • 90 sec Rest

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