12.11.17 - Monday | CrossFit 312

12.11.17 – Monday

NEWS

Please make sure to register yourself for our ’12 Days of Christmas’ workout this Saturday!

101

SKILL/STRENGTH
Squat Clean Technique, then…
3×2 Touch and Go Squat Cleans

METCON
AMRAP 20
5 Rope Climbs
3 Wall Walk
15 KBS (70/55)
20 Burpees

CROSSFIT

SKILL/STRENGTH
A. Take 12min to build to a heavy TnG 2rep Squat Clean

METCON
AMRAP 20
5 Rope Climbs
10m HS Walk
15 KBS (70/55)
20 Burpees

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.

  • Mr. Moran

    Squat clean TnG shuttle: worked up to 215

  • Jevon Huang

    Clean TnG 2rep: 245#

    • Steve Bergstrom

      Hey Justin, I can’t remember. How much did I TnG 2rep today?

      • Jevon Huang

        I hate you and I don’t even know

      • Justin McClintock

        πŸ‹πŸ»β€β™‚οΈ- (πŸŠπŸ»β€β™‚οΈ+πŸš΄πŸ»β€β™‚οΈ+πŸƒπŸ»β€β™‚οΈ) = 2️⃣5️⃣5️⃣

        • Steve Bergstrom

          Brilliant.

        • Jevon Huang

          Justin. Not you too πŸ˜ͺ

    • Steve Bergstrom

      Hey Justin, I can’t remember. How much did I TnG 2rep today?

  • Drew Page

    Squat Clean: 2rep TnG @ 200 (5# PR)

  • Matt Szenda

    AM CROSSFIT
    *Jevon 4+4
    *Mr.Moran 3+10
    Spencer 3+15
    Kat 3+1
    Drew 3+10
    *Jesus 3+23
    Jaron 3+19
    Ryan 3+5
    Josh 3+31
    Goodman 3+34

    Great work AM Crew!

  • Matt Szenda

    NOON
    *Dave 2+21
    DePalo πŸ™‚
    Luna+Baby πŸ™‚
    *John 4+1
    Joel :W

  • Dave Young

    Clean: 2xTNG @ 215 <- this is my C+J 1RM so while I'm happy with this number, I feel if I had paced out the time better I could have surely hit a heavier double.

    While there haven't been many rope climbs in wods since I started here, every time there have been rope climbs I have neglected to wear high socks.

    Also my HSW needs work. More wods with handstand walks please!

    • LindZ

      Lucky for you, we have custom CF 312 tall socks coming in next week! πŸ™‚

    • Jevon Huang

      Long socks or long compression pants are key …and old CrossFit shoes so you don’t tear up your favorite ones πŸ™‚

      • Mr. Moran

        A spandex tiger suit also works well. πŸ…

  • Matt Szenda

    430pm
    *Szenda 4+3
    Zander 3+5
    PatZ 3+5
    *Sevy 3
    *JStreem 2+2
    *DP 4+1
    *Jerry 2+33
    Crystal 3+10
    Marissa πŸ™‚
    Natasha 2+45

  • jess

    530:
    Caines 2+5
    Dave E 2+33
    (Matt 3+5
    Christina 3+16
    *Ross 4+1
    Joe 3+1
    Chris πŸ™‚
    Christian πŸ™‚
    *Miken 4+2
    *MikeZ 4

    Nice work 530!!!

  • jess

    2 Rep TNG – worked up to 165# which I think is a PR?

  • Jaime Streem

    2 rep tng squat clean @ 165#, 1rm is 175# so I think that’s a PR!

  • Dante D

    630/730:
    Hebron 2
    Cory 3+4
    Leo 3+1
    Jason 2+13
    Chase2+30
    *Ben 3+5
    Cally πŸ™‚
    Cynthia 3+15
    *Andrew 3+2
    *Alex 3 +1
    *Marcus 3
    *Ironman 4+15
    Tommy 2+3
    Rob 2+30
    *Justin 4+18
    *Neel 2+5
    *Heather 3+2
    *John 2+45

  • Mike Z

    2rep SqC: 245, missed the second rep of 255 because I was on my toes