9/17/14

DSC_0445
 

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:

A1: Weighted Dips or Weighted Push Ups: 4×6 (+5# from last week)
A2: Bent Over Rows: 4×6 (+5# from last week)

Conditioning:

21-15-9

  • Deadlifts  (225/155)
  • Pull Ups

9/16/14

DSC_0078
 

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

9/15/14

DSC_0119
 

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)

 
 
 

9/14/14

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Open Gym today from 10AM-12PM!

9/13/14

Reminders:
  • Foundations Class meets today at 9AM.
  • Olympic Lifting class meets at 12PM.
Throwdown/BBQ:

Next Saturday, 9/20, we will be hosting Bucktown CrossFit for a throw down! Workout begins at 12PM and we will BBQ at the gym after. $10 entry fee, and this will be a partner workout. Details on the workout (scaled/Rx standards) will be released this upcoming week!
Last day of Mystery Week!

Conditioning:

“Volkswagen”
21-15-9

  • Bench Press (BW/70% BW)
  • Strict Pull Ups

then,
800m Run

9/12/14

Second to last day of mystery week! What clues can I give? Here’s what we can say…21-15-9.

Strength:

A. Front Squat: 4×5 @ 32×0 Tempo
B. RDL: 3×8 @ 40×0 Tempo

Conditioning:

21-15-9

  • TTB
  • Wall Ball
  • Double Unders
Extra:

A. Strict Press: 3×8
B. Spend 3 minutes in the bottom of a squat with a KB

9/11/14

DSC_0487
Day 4 of Mystery WOD week…Will it be a typical Thursday? Come in to find out!

Strength:

Make Up Strength

Conditioning:

4 Rounds: (not for time)

  • 3 Turkish Get Ups (each arm)
  • 30 sec L-Sit
  • 1 min in the bottom of a squat

 
 

9/10/14

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Day 3 of Mystery WOD week! What does Bjorn think of the workout? Does a picture say a thousand words?

Strength:

Snatch: 5×3 @ 70%

Conditioning:

8 min AMRAP:

  • 7 Strict HSPU
  • 30 KBS (55/35)

 
 

9/9/14

DSC_0455
Mystery WOD week continues! Maybe the picture is a clue, maybe it’s not.

Reminders:

Mark your calendars for Saturday, Sept 20th @ 12PM. We will be hosting a throw down/BBQ with Bucktown CrossFit! More details will be released soon.

Strength:

A. Weighted Dips or Weighted Push Ups: 3×8 (+5# from last week)
B. Bent Over Rows: 3×8 (+5# from last week)

Conditioning:

Teams of 2 work to complete the following tasks in any order (one person working at a time)

  • 2000m Row
  • 100 Pull Ups
  • 100 Burpees

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!  Participation 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