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! ┬áParticipation 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

Previous Post:

«

Next Post:

»