4.19.17 - Wednesday | CrossFit 312

4.19.17 – Wednesday

NEWS

Reminder: We will be closed on Sunday, April 23, in order to accommodate our move. We will reopen on Monday, April 24 in our new location at 1356 West Lake.

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101

SKILL/STRENGTH
Front Rack and Front Squat Technique, then…
3×8 Front Squat

METCON
Teams of 2, 3 Rounds each for time:
2 Rounds of “Cindy”, 1 Round of “DT”

Cindy: 1 Round = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
DT: 1 Round = 12 Deadlift (155/105) + 9 HPC + 6 StO

Notes:
-Relay style, Parnter A goes then Partner B goes

CROSSFIT

SKILL/STRENGTH
OT3Mx3
8 Front Squat

METCON
Teams of 2, 4 Rounds each for time:
2 Rounds of “Cindy”, 1 Round of “DT”

Cindy: 1 Round = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
DT: 1 Round = 12 Deadlift (155/105) + 9 HPC + 6 StO

Notes:
-Relay style, Parnter A goes then Partner B goes

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.

  • Steve Bergstrom

    2×4(2(5+10+15)x1(12+9+6))?

  • Mr. Moran

    Front squat: 185 across

  • Matt Szenda

    AM 101:
    Ryan/Alante 24:13
    Mat/David 26:03
    Mukund/Al 21:17
    Meredith/Ashley 27:53
    Veronica/Kristina 21:55

    AM CROSSFIT:
    Blake/Colin 24:36
    *Drew/*Mr.Moran/*Goodman 27:44
    Andrew/Abby 22:48
    Kristen/Sullivan 🙂
    *Adam/Kenny 28:51
    Jaron/Erin 28:51
    Danielle 27:15

    Great work 312! Tough one!

  • Matt Szenda

    NOON
    Mike/Cristi 23:42
    *John/*Taylor 25:20
    Shebnation/Luna 24:11
    *Andre/*Ryan 28:19
    *Ruari/*MK 21:48

    Nice work nooners!!

  • Stephen Hoesley

    PM 101
    David
    Steve – 18:55

  • Mike Z

    PM
    *Szenda 23:55
    PatZ- :-)/*Justin 24:52
    *Nell/Raathai 21:47
    *Nas/Patrick 24:56
    Joel/Eric1 29:00
    *Scott/*MikeZ 23:05
    Rhone/*IronMan 27:09
    Karly/Hacker 23:52
    *Miken/Carly 24:59
    Eric2/John 🙂
    Brad/Nik 23:30
    RobC/Bobby 30:31
    *Henry/*Powell 25:55
    Rachel/Nicole 25:50
    Creely/Maria 24:17
    Zach/Cliff 28:30
    Rach/Clare 24:45
    *Dante/*Jerry 27:30
    JT/Gloria 🙂

    Four more days at 1201!