WOD

1.10.18 – Wednesday

NEWS
Reminder: Registration for the 2018 CrossFit Open begins tomorrow, January 11th. For more information on the Open, click here.

101

SKILL/STRENGTH
Back Squat Technique, then…
3-2-2; rest 2:30min

METCON
AMRAP 5
30 Double Unders
9 DB Squat Cleans (50/35)

-Rest 7min-

AMRAP 5
30 Double Unders
9 DB Squat Cleans (50/35)

Notes:
-Use two dumbbells for the squat cleans, must touch the floor with some part of the db on each rep
-Go hard during the AMRAPs

CROSSFIT

SKILL/STRENGTH
A. Back Squat 3-3-2-2-2; rest 2:30min (go heavy)

2 Rounds:
B1. 8 Single Leg KB DL (each leg); rest 60sec
B2. 25m Broad Jump; Rest 60sec

METCON
AMRAP 5
30 Double Unders
9 DB Squat Cleans (50/35)

-Rest 7min-

AMRAP 5
30 Double Unders
9 DB Squat Cleans (50/35)

Notes:
-Use two dumbbells for the squat cleans, must touch the floor with some part of the db on each rep

1.9.18 – Tuesday

NEWS

Congratulations to our January Athlete of the Month, Marissa Casorio!

Learn more about Marissa

101

SKILL/STRENGTH
Power Clean Technique, then..
.In 10min, build to a tough 5rep TnG Power Clean

METCON
AMRAP 13
55 Box Jumps (24/20)
55 StO (115/85)
55 Cal Rows

CROSSFIT

SKILL/STRENGTH
A.In 10min, build to a tough 5rep TnG Power Clean

B. 4 Rounds:
Hang Power Snatch (below knee) 1.1.1.1; rest 10sec btw reps; then 30sec
Max Ring Dip (-2); rest 2:30min

METCON
AMRAP 13
55 Box Jumps (24/20)
55 StO (115/85)
55 Cal Row

STRENGTH

A. No Hook No Foot Snatch 5×1 @70% 

B. Back Squat 4×3 @80%
C. Snatch Grip DL 4×3 @100%
D1. Glute Ham Raise 2×10; Rest 90sec
D2. DB Split Squats 2×12; Rest 90sec 

1.8.18 – Monday

NEWS

101

SKILL/STRENGTH
Front Squat Technique, then…
4×4 @21X1; rest 2:30

METCON
Teams of 2, 4RFT (each):
15 Thrusters (105/70)
2 Rope Climbs
Rest 1min after each partner has gone

Notes:
-Workout is done relay style, Partner 1 does 15 Thrusters and 2 RCs, then Partner 2 does 15 Thrusters and 2 RCs, then both partners rest 1min before starting the next round

CROSSFIT

SKILL/STRENGTH
Front Squat 4×4 @21X1; rest 2:30

EMOMx12
M1: 7 CTB Pull-Ups
M2: 10 Burpees

METCON
Teams of 2, 4RFT (each):
15 Thrusters (105/70)
2 Rope Climb (no jumps)
Rest 1min after each partner has gone

Notes:
-Workout is done relay style, Partner 1 does 15 Thrusters and 2 RCs, then Partner 2 does 15 Thrusters and 2 RCs, then both partners rest 1min before starting the next round

1.7.18 – Sunday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

Row Interval Pacing Workout
:30 on 1:30 rest
Interval 1: 140m
Interval 2: 141m
Interval 3: 142m and so on
*If you surpass your mark you establish a new baseline
I.e. If you row 150 on Interval 2 your next interval goal is 151
-Rest 5 Mins-
4 rounds for time of:
60 squats
30 knees-to-elbows
30 push-ups

1.6.18 – Saturday

8 a.m. – STRENGTH

A. Take 10min to work up to 90% of your 1RM Snatch for a single
B. Snatch + Pause OHS 2×1+2 @70-75%
C. Back Squat 1×5 @65% (of BS), 2×5 @55-60% (of BS)
D1. Strict Press 4×3 @50% (of 1RM C&J); Rest 90sec
D2. Bent Over Row 4×8 @65% (of 1RM Snatch); Rest 90sec

Notes:
-B: Squat Snatch with 5sec pause in the bottom of the OHS
-C: Must complete Squats within 7sec

9 a.m. – CROSSFIT/101

AMRAP 24, in teams of 4:
Pair A: 50/40 Cals on Row + 50 Wall Balls (20/14)
Pair B: 20 DL (185/135) + 30 T2B + 40 KBS (55/35)
*Pairs switch couplets every 4min, one person within each couplet working at a time

Notes:
-Pick up where the other pair left off of each AMRAP

10 a.m. – CROSSFIT

In teams of 2, 5RFT (each):
50 Double Unders
10 T2B
50′ DB OH Walking Lunge (50/35)
5 Bar MUs

Notes:
-Performed relay style

1.5.18 – Friday

101

SKILL/STRENGTH
In 12min, establish:
Max Load 7 Rep Bear Complex (PC+FS+PP+BS+PP)

METCON
8 Rounds:
20sec Max Cal Assault Bike; rest 2min between rounds

Notes:
-Bear Complex should be performed as 1 PC + 1 FS + 1 PP + 1 BS + 1 PP for 7 reps each without dropping the bar

CROSSFIT

SKILL/STRENGTH
In 10min, establish:
Max Load 7 Rep Bear Complex (PC+FS+PP+BS+PP)

METCON
12 Rounds:
20sec Max Cal Assault Bike; rest 2min between rounds, rest 8min between rounds 6 and 7

Notes:
-Bear Complex should be performed as 1 PC + 1 FS + 1 PP + 1 BS + 1 PP for 7 reps  each without dropping the bar
-Score highest and lowest Cals

1.4.18 – Thursday

CROSSFIT

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Double Unders

METCON
3RFT:
300m Row
25 Wall Balls
50 Double Unders
Rest 1:1

STRENGTH

Week 1, Day 2

A. In 10min, work up to 90% (of C&J) for a Clean single
B. Hang Power Clean 2xMax Reps in 30sec @60%; rest 3min
C. Jerk 4×2 @80% (C&J)
D. Barbell Step-Ups (back rack) 4×16 (8/leg) @50% (C&J)

1.3.18 – Wednesday

101

SKILL/STRENGTH
Back Squat and Power Clean Technique
EMOMx6
3 Back Squat

METCON
For time:
50 Power Cleans (185/135)

*Perform 3 HSPUs each time the bar is dropped

CROSSFIT

SKILL/STRENGTH
EMOMx8
3 Back Squat

Take 10min to Build to a Heavy 1RM Snatch

METCON
For time:
50 Power Cleans (185/135)

*Perform 3 HSPUs each time the bar is dropped

1.2.18 – Tuesday

NEWS

Recently the City of Chicago has been strictly observing and ticketing loading zones in our area. Please be cautious when parking in the loading zone in front of our building. Unfortunately, we have no recourse with the city if you get ticketed or towed.

101

SKILL/STRENGTH
Push Press Technique, then..
Build to a heavy PP

Review Metcon Movements

METCON
21-15-9
Front Squat (115/85)
Burpee Over Bar
CTB Pull-Ups

CROSSFIT

SKILL/STRENGTH
Take 12min to build to Heavy PP

EMOMx8
5 Double KB Push Press

METCON
For time:
21-15-9
Front Squat (115/85)
Burpee Over Bar
CTB Pull-Ups

STRENGTH

Week 1, Day 1

A. No Hook No Feet Snatch 5×1 @70% (of Snatch)

B. Back Squat 4×3 @80%
C. Snatch Grip DL 4×3 @100% (of Snatch)
D1. Glute Ham Raise 2×10; rest 90sec
D2. DB Split Squats 2×12(6/leg); rest 90sec

1.1.18 – Monday

NEWS

CF 312 is closed today. Please join us tomorrow, starting at 6 a.m. for our regularly scheduled classes.

Happy New Year!