3.17.17 - Friday | CrossFit 312

3.17.17 – Friday

NEWS

Due to maintence work being done on the water mains in our neighborhood, we may be without water tomorrow from 7:30 a.m. – 4:30 p.m. Please plan accordingly. We apologize for any inconvenience this may cause.

If you plan to complete  17.4 this weekend, please make sure to sign up for a heat in Zen Planner!

101

SKILL/STRENGTH
Overhead Squat Technique then..
OT2Mx4
3-1-3-1

METCON
5RFT:
100m Sprint (4x25m on turf)
19 KBS (70/55)
10 Burpee Box Jumps (24/20)
*Rest 2min between rounds

CROSSFIT

SKILL/STRENGTH
Overhead Squat
OT2Mx6
3-1-3-1-3-1

METCON
6RFT:
100m Sprint (4x25m on turf)
19 KBS (70/55)
10 Burpee Box Jumps (24/20)
*Rest 2min between rounds

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.

  • Matt Szenda

    AM 101:
    Al 15:58
    Alante 16:38
    Meredith 16:11
    Courtney 15:15
    David 15:45
    Ryan 15:44
    Jackie 16:03

    AM CROSSFIT:
    *Goodman 26:56
    *Drew 🙂
    *Adam 24:26
    Maher 26:56
    *MattTaylor 25:55
    Chris 24:50
    Shane 30:39

    Great work this morning! Happy St. Patrick’s Day 312!

  • Matt Szenda

    NOON
    Eric 🙂
    Mike 22:47
    Ryan 21:15
    DannyP. 🙂
    Shebnation 23:56
    *Andre 22:40
    *Ruari 23:29
    *MK 23:00
    Bertucci 🙂
    Steph 🙂

    Happy St. Paddy’s Day! Good Luck on 17.4!!

    • MaryKay Dreisilker

      Rauri forgot to take 30 seconds off his time from going in the second heat 🙂

    • Courtney Lee

      Pretty sure today is Rauri’s bday too…..🤔😂

  • Sheb

    OHS Wavies at 65/75/80/85/95/105- no rack, just kind of felt like cleaning today. I am a very neat lady.

  • MaryKay Dreisilker

    EVENING FUN

    Julie 22.55
    Kevin 23.04
    Jen 24.37
    *David :)+28.20
    Amanda 22.24
    Kat 22.24
    Candice 24.58
    Nicole 23.15
    Gloria 23.27
    Marissa 23.17
    Christian 22.17
    Rhone 20.55
    Daniel 24.35
    Tommy 25.21
    Ironman 27.00

    Way to fight through that long wod!! Good luck on 17.4!!