WOD

11.14.18 – Wednesday

101

SKILL/STRENGTH
Power Clean Technique…

METCON
In Teams of 4, AMRAP 15
A: 10 Deadlifts (185/125)
20 cal Row
B: 10 Sandbag OTS (100/70)
15 Pushups
50’ Sandbag Carry

CROSSFIT

SKILL/STRENGTH
Back Squat 4×1 @93%

METCON
In Teams of 4, AMRAP 15
A: 10 Deadlifts (185/125)
20 cal Row
B: 10 Sandbag OTS (100/70)
15 Pushups
50’ Sandbag Carry

*Pair 1 starts on A while pair 2 starts on B. Each pair will alternate movements (you go, I go style).
Once both pairs finish their triplet they will switch.
*Every time a switch of triplets occurs = 1 round score

11.13.18 – Tuesday

101

SKILL/STRENGTH
Snatch Technique…

METCON
For Time:
25 Toes to Bar
50’ OH Plate Lunge (45/25)
100 Double Unders
50’ OH Plate Lunge
25 Burpee to Plate

CROSSFIT

SKILL/STRENGTH
A. Snatch 4×1 @93%
B. Push Jerk 3×4-6 @20X1 (heavier than last time)

METCON
For Time:
25 Toes to Bar
50’ OH Plate Lunge (45/25)
100 Double Unders
50’ OH Plate Lunge
25 Burpee to Plate

STRENGTH

A. Back Squat 3×5 @90% of 5RM from last week, 1×8 @65% of 5RM
B. Pause Squat 1×8 @65%
C. Belt Squats 2×10
4 Rounds: D1. 8/leg Weighted Lunges; rest 45sec D2. Partner Glute Ham Raise; rest 90sec

11.12.18 – Monday

NEWS

Big weekend for 312 athletes, so many congratulations are in order…

Congrats to Basey, Bergstrom, Justin, Coach Iggy, Meg, Megan, Coach MK for competing in the South Loop games!

Congratulations to Kat for competing in the CrossFit Rise: Boobs & Barbells event!

Congratulations to Coach Craig Garkie for going 9/9 and placing at the World Powerlifting Championships!

101

SKILL/STRENGTH
Kipping Pull-up Technique…
EMOMx10
M1: 8 Kipping Pull-ups
M2: 20s HS Hold

METCON
6 RFT:
3 Pull-ups
6 Thrusters (95/65)
9 Box Jumps (24/20)

CROSSFIT

SKILL/STRENGTH
EMOMx10
M1: 3-5 HSPU w/5sec negatives*
M2: 20-25% of Max Kipping CTBs

*Use deficit if you can

METCON
6 RFT:
3 Ring Muscle Ups
6 Thrusters (95/65)
9 Box Jumps (24/20)

11.11.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

4 Rounds for time of:
30 Cal AB
4 Hang Squat Cleans (185/135)
4 Push Jerks (185/135)

For time:
15 Ring Muscle-ups
1500m Row
15 Ring Muscle-ups

5 Rounds for time of:
15 Sit-ups
15 KBS (70/55)
*Rest 5 minutes between workouts.

11.10.18 – Saturday

NEWS

Good luck to all the CF312 Athletes competing in the South Loop Games this weekend! You can check out the heat times here!

Also, follow along and cheer on our resident strong man and coach, Craig Garkie, while he competes at the World Powerlifting Championships this weekend in Las Vegas.

http://www.uspa.net/event/iplworldsdt/
Lifting starts at 9 a.m. and he will be on platform red B.

8 a.m. – STRENGTH

A. Establish a 5RM Deadlift in 15min
B1. Bent Over Row 3×6; rest 60sec B2. 5/leg Read Foot Elevated Split Squats; rest 90sec, x3
C1. 10 Strict Pull-Up; rest 60sec C2. 10 Chest Supported Row; rest 90sec, x3
D. Reverse Hyper 3×8

9 a.m. – 101/CROSSFIT

Teams of 4, 2 Rounds for Max Reps, 2min ON/1min OFF then rotate:
S1: Cal Row
S2: Deadlift (115/85)
S3: Wall Balls (20/14)
S4: DB Push Jerks (50/35)

Notes:
-One DB for the Push Jerks, alternate arms whenever

10 a.m. – CROSSFIT

Partner “Zimmerman”
AMRAP 25
22 CtB Pull-ups
4 Deadlift (315/225)
20 Handstand Push-ups

Notes:
-One person working at a time, partners swap reps how ever they’d like
-Sub HSPUs with Hand Release Push-Ups or DB Push Presses (two DBs)

11.9.18 – Friday

CROSSFIT

STRENGTH/SKILL
A1. 7×5 Thrusters (very light and very fast); rest 30sec
A2. 5-10-15-10-5 Drill; rest 1:30

METCON
In Teams of 3, 3RFT:
45 Hang Power Clean (135/95)
45 Burpees over bar

*split reps evenly, one person works at a time

11.8.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Handstand Technique…HSPU Technique

METCON
AMRAP 12
8 HSPU
12 DB Snatch
8 HSPU
12 DB OH Lunge

*Sub 2 Wall Walks for HSPU

STRENGTH

A. Establish a 5RM Bench Press in 15min
B. Close Grip Bench Press 1×5
C1. 10 DB Bench Press; rest 60sec C2. 10 Flat DB Fly; rest 90sec, x3
D1. 10 Ring Dips; rest 60sec D2. 10 Skull Crushers; rest 90sec, x3

11.7.18 – Wednesday

NEWS

Congratulations to our November 2018 Athletes of the Month, Michelle Buckmaster & Jake Cross.

Learn more about Michelle & Jake

101

SKILL/STRENGTH
Toes to Bar Technique…
EMOMx8
M1: 8 Toes to Bar
M2: 8 Burpees

METCON
For Time:
500/400m Row
30 Toes to Bar
30/20 cal Assault Bike

CROSSFIT

SKILL/STRENGTH
15 Burpees + 20m Sled Push (180/130); rest r4-5min, x3

METCON
For Time:
500/400m Row
30 Toes to Bar
30/20 cal AB

11.6.18 – Tuesday

NEWS

Today is election day – VOTE!!!

Also very important…
Strength Class Announcement
:
We’re starting a new four week Strength cycle focused on increasing the main Powerlifts: Squat, Bench and Deadlift. If you’re interested in participating in the cycle, and would like access to the programming document that helps generate your prescribed weights for each class, please reach out to Coach Craig at craiggarkie@gmail.com and he’ll provide access to the document. Let us know if you have any questions!

101

SKILL/STRENGTH
Clean & Jerk Technique…

METCON
AMRAP 10
10 Bar Muscle Ups
20 Push Ups
30 Pull Ups
40 Alt. DB Snatch (50/35)
50 Double Unders

CROSSFIT

SKILL/STRENGTH
Clean & Jerk 5×1 @90%

METCON
AMRAP 10
10 Bar Muscle Ups
20 Push Ups
30 Pull Ups
40 Alt. DB Snatch (50/35)
50 Double Unders

STRENGTH

A. Establish a 5RM Back Squat in 15min
B. Pause Squat 1×8 @65%
C. Belt Squats 2×10
3 Rounds: D1. 8/leg Weighted Lunges; rest 45sec D2. Partner Glute Ham Raise; rest 90sec

11.5.18 – Monday

101

SKILL/STRENGTH
Overhead Squat Technique…

METCON
In Teams of 2, 4RFT(each):
20 Box Jump Over (24/20)
15 Overhead Squat (95/65)
10 Shoulder to Overhead (95/65)

Notes:
-Metcon is done relay style

CROSSFIT

SKILL/STRENGTH
A. Back Squat 3×1.1 @91%; rest 3min

METCON
In Teams of 2, 4RFT(each):
20 Box Jump Over (24/20)
15 OHS (95/65)
10 StO (95/65)

Notes:
-Metcon is done relay style