WOD

10.12.18 – Friday

CROSSFIT

SKILL/STRENGTH
A. Snatch 3×2.1; r10s/3m
B. Push Press 3×4-6 @30X1

METCON
4 Rounds for max reps:
1:00 10m Sled Push 225/155
1:00 DB Hang Clean and Jerks (alternating)
1:00 AB Cals
Rest 1:00

10.11.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Power/Squat Snatch Technique

METCON
“Isabel”
For time:
30 Snatches (135/95)

STRENGTH

A. 1 Snatch + 1 Snatch Balance + 1 OHS (95%/90% of body weight)
B. Clean 4×3 @75% (of C&J)
C. 2 Push Presses + 1 Push Jerk @60% (of C&J)
D1. 5 Standing Box Jumps, rest 60sec; D2. 30sec Isometric Back Extension/Superman (wtd), rest 60sec, x2

10.10.18 – Wednesday

101

SKILL/STRENGTH
Squat Clean Technique

METCON
AMRAP 15
4 Burpee Pull-ups
8 Hand-Release Push-Ups
12 Front Squats (115/85)

CROSSFIT

SKILL/STRENGTH
EMOMx12
M1: 30sec of Rope Sled Pulls (heavy)
M2: 30sec of Max Ring Dips
M3: 45sec of Double Unders
M4: Rest

METCON
AMRAP 15
3 Ring Muscle-Ups
6 HSPU
9 Front Squats (135/95)

10.9.18 – Tuesday

101

SKILL/STRENGTH
Toes to bar and Wallball technique

METCON
6 RFT:
8 Burpees
10 Toes to Bar
12 Wallballs (20/14)

CROSSFIT

SKILL/STRENGTH
A OTMx10 2 Thrusters (fast)
B. Alley Sprints x6

METCON
6 RFT:
8 Burpees
10 Toes to Bar
12 Wallballs (20/14)

STRENGTH

A. Snatch 6×1 @85% (>3-5# each week)
B. Power Clean + 3 Thrusters @65% (of C&J)
C. Back Squat 4×5 @72% (> 5-10# each week)
D1. 8/arm Single-Arm DB Row; rest 60sec; D2. 10 Glute Ham Raise (GHD or parnter assist); rest 90sec, x2

10.8.18 – Monday

NEWS

Congratulations to all the 312 athletes who completed the Chicago Marathon yesterday. We are so proud of you!

101

SKILL/STRENGTH
Hang Power Clean and Shoulder-to-Overhead technique

METCON
AMRAP 4
4 Hang Power Clean (155/105)
4 STO (155/105)
4 Box Jumps (24/20)
-Rest 1:30-
AMRAP 5
5 Hang Power Clean (135/95)
5 STO (135/95)
5 Box Jumps (24/20)
-Rest 1:30-
AMRAP 6
6 Hang Power Clean (95/65)
6 STO (95/65)
6 Box Jumps (24/20)

CROSSFIT

SKILL/STRENGTH
A. Deadlift 3×4-6 @40X0; r90-120s

METCON
AMRAP 4
4 Hang Power Clean (155/105)
4 STO (155/105)
4 Box Jumps (24/20)
-Rest 1:30-
AMRAP 5
5 Hang Power Clean (135/95)
5 STO (135/95)
5 Box Jumps (24/20)
-Rest 1:30-
AMRAP 6
6 Hang Power Clean (95/65)
6 STO (95/65)
6 Box Jumps (24/20)

Notes:
-Score total rounds+reps

10.7.18 – Sunday

NEWS

Good luck to all the 312 athletes running the Chicago Marathon today!

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

5 RFT:
400m Run
Handstand walk
30 Air Squats
*HS walk starts 25m and increases 25m each round ending with 125m HS walk

10.6.18 – Saturday

8 a.m. – STRENGTH

A. Snatch 3×1 @95%
B. Back Squat 1×1 @90%, 2×3 at 25-40# less than set 1 (heavier than last week)
C. Snatch Grip Deadlift + 2 Low Hang Snatch Grip High Pulls 5×1 @90% (heavier than last week)
2 Rounds: D1. 5 Box Jump; rest 60sec D2. 5 Squat Jumps (light load); rest 60sec
SnDL + LH Sn GHP video

9 a.m. – 101/CROSSFIT

In teams of 2, For Time:
500-400-300-200-100m Row
6 Power Clean (155/105)
Then…
200m Run
30-25-20-15-10 Wall Balls (20/14)
Then…
30 Synchro Burpees

Notes: Athlete 1 will complete 500m while Athlete 2 completes 6 power cleans then switch (athlete 2 completes 500 while athlete 1 completes 6 PC). Continue in this fashion until all rounds are completed by both athletes. Athlete performing the power cleans may rest the remainder of time it takes rowing athlete.

10 a.m. – CROSSFIT

4RFT:
40 Wall Balls (20/14)
30cal Row
20 Burpees
10 Power Cleans (185/125)

10.5.18 – Friday

CROSSFIT

SKILL/STRENGTH
A. 10×1 C&J (heavy, across); r60s
B. Front Squat 3×4-6 @21X0; r2-3m

METCON
Teams of 3, 3RFT(each):
10/8 cal AB
7 Burpees
5 OTS Sandbag Toss
*Follow The Leader style

Notes: Once athlete 1 moves on to SB toss, athlete 2 may begin AB cals. Cannot pass teammate in front.

10.4.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Hinge/KB Swing/Deadlift Technique…
EMOMx12
M1: 15 Hollow Rocks
M2: 12 KBS
M3: 9 KB Deadlift
M4: Rest

METCON
AMRAP 7
200m Row
10 Deadlift (135/95)

10.3.18 – Wednesday

NEWS

Congratulations to our October 2018 Athlete of the Month, Amber Kardosh!

Learn more about Amber

101

SKILL/STRENGTH
Pull-up and OHS Technique

METCON
5 Rounds for Max Reps
1min:
15 Overhead Squats (45/35)
Max Pull-ups
Rest 2 min

CROSSFIT

SKILL/STRENGTH
A1. Back Squat 3×2-4 @85%
A2. 3x 6-8 Wide Grip Pull-Ups @2020

METCON
5 Rounds for Max Reps
1min:
15 OHS (45/35)
Max Pull-ups
Rest 2 min