WOD

5.12.18 – Saturday

8 a.m. – STRENGTH

A. Power Clean 1×1 @80%, 2×2 @15-25# less than 80% (increase from last week)
B. BTN Split Jerk 3×1 @90% (of C&J)
C. Back Squat 4×2 @85%
2 Rounds: D1. 10/side Staggered Stance Good Mornings; rest 45s; D2. 5 Seated Box Jumps; Rest 90sec
2 Rounds: E1. 30sec Hollow Hold; rest 45s; E2. 6/leg Dead Bugs; rest 45sec E3. 40sec Superman; Rest 90sec

9 a.m. – 101/CROSSFIT

Teams of 2, 7 Rounds of 3:00 Work / 1:00 Rest, for max reps:
40/34 Cal Row
40 Wall Balls (20/14)
30 Clean & Jerks (135/95)
30 T2B
20 Front Squats (135/95)
20 Burpee Facing Bar

Notes:
-One person working at a time within the 3min window, both teammates rest together during the 1min break
-Pick up where you left off each round
-Stagger start heats if necessary for rowers

10 a.m. – CROSSFIT

Team “Linda”
Teams of 3, for time:
10-9-8-7-6-5-4-3-2-1
Deadlift (255/190)
Bench Press (165/115)
Squat Clean (135/95)

Notes:
-Each teammate starts a different barbell and the entire team rotates to another barbell once it’s been cleared by the team – everyone does all the reps (e.g. T1 does 10 DL while T2 does 10 BP and T3 does 10 Cleans, then T1 does 10 BP, etc.)
-When benching, please err on the side of requesting a spot from your teammate during your sets (do not clip the benching barbells)

5.11.18 – Friday

CROSSFIT

SKILL/STRENGTH
A. Halting Clean Grip DL 5×2 @3113; rest 2-3min (3sec hold at power position)
B. HPC 3×3.3; rest 10s/2-3min
C. Max Height Seated Box Jump in 8min
D. 5×2 Seated Box Jumps at 80-90% of height of C

METCON
6 Rounds for max Cals:
10sec Assault Bike Sprint; rest 1:30

5.10.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Bar Muscle-Up and Thruster Technique

METCON
For time:
2 Rounds:
5 Bar Muscle-Ups
10 Thrusters (135/95)
Immediately into…
2 Rounds:
5 Bar Muscle-Ups
15 Thrusters (95/65)

STRENGTH

A. Snatch 5×1 @90%
B. Front Squat 3×1 @85% (increase from last week)
4 Rounds: C1. 10 Romanian Deadlift (@60% of C&J); Rest 60-90sec; C2. 50m/each arm Single Arm Famer Carry; rest 60-90sec
3 Rounds: D1. 10 Incline Prone DB Row; rest 60-90sec; D2. 10 DB Chest Flys; rest 60-90sec

5.9.18 – Wednesday

NEWS

There’s still time register for the early bird rate!

What: Savage Race Chicago 2018
When: Saturday, July 28th
Where: Spring Grove, IL
Cost: $75+fees before 5/11, $85+fee after 5/11

The race is 5-7 miles and includes 27+ Obstacles. More info and registration can be found here: CF312 Savage Race

When you register make sure you select Join Team, under the team information section.
Race: Savage Race Chicago 2018 (not Blitz)
Team Name: CrossFit312
Time: 11am Wave (not guaranteed)

101

SKILL/STRENGTH
Rope Climb Technique

METCON
ARMAP 15
2 Rope Climbs
3 Wall Walks
4 Squat Cleans (205/145)
48 Double Unders

CROSSFIT

SKILL/STRENGTH
A. BS 5×2.2 @31X1 15sec/2-3min
B1. 6-8/leg Rear Foot Elevated Split Squat @30X1; rest 60sec (DB Loaded at sides)
B2. 30s Max Strict Pull-Ups; rest 90sec, x3

METCON
AMRAP 15
2 Rope Climbs
10m Handstand Walk (sub 3 Wall Walks)
4 Squat Cleans (205/145)
48 Double Unders

5.8.18 – Tuesday

NEWS

Congratulations to our May 2018 Athlete of the Month, Cory Bazany!

Learn more about Cory

101

SKILL/STRENGTH
Strict Press Technique, then…
3×6 Strict Press @30X1

METCON
For time, 2 Rounds:
250/200m Row
10 Kettlebell Swings (70/55)
10 Burpees
10 Kettlebell Swings (70/55)
10 Burpees
10 Kettlebell Swings (70/55)
250/200m Row
-Rest 10min-

CROSSFIT

SKILL/STRENGTH
A. 4-6 Seated BTN Press @31X1, x4, rest 2m
B1. 6-8 DB Bench Press @20X1 ; rest 45s
B2. Max Ring Push-Ups in 20sec; rest 45s
B3. Ring Row Hold 30-45sec; rest 90sec, x3

METCON
For time, 2 Rounds:
250/200m Row
10 Kettlebell Swings (70/55)
10 Burpees
10 Kettlebell Swings (70/55)
10 Burpees
10 Kettlebell Swings (70/55)
250/200m Row
-Rest 10min-

Notes:
-Start light on Behind the Neck press to feel the movement out
-Score both splits

STRENGTH

A. Clean & Jerk 5×1 @82% (increase from last week)
B. Back Squat 2×3 @80% (increase from last week)
C. Deadlift 4×5 @70% (increase from last week)
2 Rounds
D1. 10/side Unilateral KB Sit-Up; rest 60sec
D2. 60sec Plank Reach Out Hold; rest 60sec
D3. 10 Back Extenstions (weight if necessary); Rest 60sec

5.7.18 – Monday

101

SKILL/STRENGTH
Power Clean and T2B Technique

METCON
Teams of 2, 5RFT (each):
6 Power Clean (165/115)
6 Burpee Over Bar (lateral)
12 T2B
200m Run

Notes:
-Relay style, athlete 1 does entire 6-6-12-200, before athlete 2 goes

CROSSFIT

SKILL/STRENGTH
Power Snatch 4×1.1.1 @82%; rest 5-10s/2-3min

METCON
Teams of 2, 5RFT (each):
6 Power Clean (165/115)
6 Burpee Over Bar (lateral)
12 T2B
200m Run

Notes:
-Relay style, athlete 1 does entire 6-6-12-200, before athlete 2 goes

5.6.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

5RFT:
1 sub-0:45 250/200m row
50 unbroken double-unders
*If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
-Rest 4 Mins-
5RFT:
10 push presses (115/85)
10 KBS (70/55)
10 Box Jumps (24/20)
-Rest 4 Mins-
For time:
10 weighted pull-ups
40 overhead in-line lunges
10 weighted pull-ups
30 OHS (15 each arm)
10 weighted pull-ups
20 Turkish get-ups (10 each side)
10 weighted pull-ups
*Dumbell weight 50/35, use separate DB for pull-ups to accommodate 3-5 consecutive reps
*Score overal time with rest included

5.5.18 – Saturday

8 a.m. – STRENGTH

A. Power Clean 1×1 @80%, 2×2 @15-25# less than 80% (increase from last week)
B. BTN Split Jerk 3×2 @85%
C. Back Squat 4×3 @80%
2 Rounds: D1. 10/side Staggered Stance Good Mornings; rest 45s; D2. 5 Seated Box Jumps; Rest 90sec
2 Rounds: E1. 30sec Hollow Hold; rest 45s; E2. 6/leg Dead Bugs; rest 45sec E3. 40sec Superman; Rest 90sec

9 a.m. – 101/CROSSFIT

“Kelly”
5RFT:
400m Run
30 Box jump (24/20) *highly recommend stepping down
30 Wallballs (20/14)

10 a.m. – CROSSFIT

Teams of 2 for time:
Run 800 meters with plate (25#) then…
16 Rounds of:
5 strict pull-ups
4 Burpee box jump over (24/20)
3 Deadlift (315/255)
Run 800 meters with plate (25#)

Athlete A completes 1 round before Athlete B begins, run together and hand off plate as needed

5.4.18 – Friday

CROSSFIT

SKILL/STRENGTH
A. Seated Good Morning 4×6 @3111
B1. 25m/arm One Arm Waiter Walk; rest 30sec
B2. 30-45sec Side Plank; rest 30sec
B3. 20-30sec Front Level Hold; Rest 90sec

METCON
4RFT:
400m run
7 Deadlifts (155/105)
7 Hang Power Cleans (155/105)
7 Push Jerks (155/105)

5.3.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Pegboard technique/Knees-to-Elbow technique

METCON
AMRAP 12
15 KTE
10 Air Squats
5 Burpees

STRENGTH

A. Snatch 6×1 @85%
B. Front Squat 4×1 @85% (increase from last week)
4 Rounds: C1. 10 Romanian Deadlift (@60% of C&J); Rest 60-90sec; C2. 50m/each arm Single Arm Famer Carry; rest 60-90sec
3 Rounds: D1. 10 Incline Prone DB Row; rest 60-90sec; D2. 10 DB Chest Flys; rest 60-90sec