WOD

5.2.18 – Wednesday

101

SKILL/STRENGTH
Turkish Get-up technique

METCON
Two sets for max reps/calories of:
3 Mins of Assault Bike
-Rest 60 seconds-
3 Mins of Burpees
-Rest 60 seconds-
3 Mins of Rowing
-Rest 60 seconds-
*Score total reps/cals

CROSSFIT

SKILL/STRENGTH
C&J 2-2-2-2-2
FS 3×8 (heavier than last time)

METCON
Two sets for max reps/calories of:
3 Mins of Assault Bike
-Rest 60 seconds-
3 Mins of Burpees
-Rest 60 seconds-
3 Mins of Rowing
-Rest 60 seconds-
*Score total reps/cals

5.1.18 – Tuesday

NEWS

CROSSFIT312 TAKES ON SAVAGE RACE!

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
Hang Clean Technique

METCON
400M Run then..
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (115/65)
Toes-to Bar

CROSSFIT

SKILL/STRENGTH
Back Squat 5×3 @20X1; rest 3min
B1. 4 Kang Squat @3111; rest 60sec
B2. 3 x 8-10 Barbell Glute Bridge @1112; rest 60sec,

METCON
400M Run then..
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (115/65)
Toes-to Bar

STRENGTH

A. Clean & Jerk 5×1 @82% (increase from last week)
B. Back Squat 3×3 @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”

4.30.18 – Monday

101

SKILL/STRENGTH
Medball Clean and Wallball technique

METCON
“Karen”
For Time:
150 Wall Balls (20/14)

CROSSFIT

SKILL/STRENGTH
A1. CGBP 8-6-4-2 @30X0; rest 90s (heavier than last time)
A2. Prone BB Row 4×3.3.3 @21X1 ; rest 10s/90s

METCON
“Nate”
AMRAP 20
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70/55)

 

4.29.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

800 M Run then…
7 RFT:
10 Thrusters (75/55)
10 Pull-ups
-Rest 5 Mins-
10 RFT:
10/7 Cal Row
10 HR Push-Ups
-Rest 5 Mins-
5 RFT:
10 Power Cleans (115/80)
10 Push Press (115/80)
10 Bar Facing Burpees
800 M Run

4.28.18 – Saturday

NEWS

Our friends at Greater Than will be stopping by Saturday morning to keep us hydrated and happy! Make sure to stop by and check them out!

8 a.m. – STRENGTH

A. Power Clean 1×1 @80%, 2×2 @15-25# less than 80%
B. BTN Split Jerk 4×2 @80%
C. Back Squat 4×4 @75%
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 for time:
3000 Meter Row
300 Double-Unders
400 Meter Run
80 Push Presses (115/85)
400 Meter Run
80 RKBS (55/35)
Split reps evenly, run together

10 a.m. – CROSSFIT

Teams of 2 AMRAP 30
50 Double-Unders
40 KBS (55/35)
30 Wall Ball Shots (20/14)
20 Box Jumps (24/20)
10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.

4.27.18 – Friday

CROSSFIT

SKILL/STRENGTH
A. Clean Grip DL 5×2 @3131
B. Hang Power Clean 5×5

METCON
100 Double unders buy-in
21-15-9
Front Squat (155/105)
Burpee over bar
100 Double Unders cash-out

4.26.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Squat Snatch and OHS Technique

METCON
3 rounds for time of:
400 meter run
10 OHS (95/65)

STRENGTH

A. Snatch 8×1 @80%
B. Front Squat 5×1 @85%
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

 

4.25.18 – Wednesday

101

SKILL/STRENGTH
Power Snatch Technique

METCON
7 RFT:
200m Run
5 Power Snatch (135/95)

CROSSFIT

SKILL/STRENGTH
Back Squat 3×3, 2×2 @32X1
B1. 8-10/leg One Leg DL (2 KBs); rest 60sec
B2. Strict CTB Pull-Ups 4-6 @21X1; rest 60sec

METCON
7 RFT:
200m Run
5 Power Snatch (135/95)

4.24.18 – Tuesday

NEWS

Parking reminder: We’ve been contacted by our neighbors at Bottom Lounge to let us know that there is no parking in their loading zone/short term parking area in front of their building. CF 312 is not responsible for ticketing or towing should you choose to park there. Thanks!

101

SKILL/STRENGTH
Dumbbell Hang Clean and Jerk technique

METCON
28-21-15-9
DB Hang Clean and Jerk (Alternating 50/35)
Sit-Ups

CROSSFIT

SKILL/STRENGTH
Barbell Z Press 4,4,3,3,2; rest 2min
C1. Ring Dips max in 20sec; rest 45sec
C2. Ring Row Hold 45-60sec; rest 90sec

METCON
28-21-15-9
DB Hang Clean and Jerk (Alternating 50/35)
Sit-ups

STRENGTH

A. Clean & Jerk 5×1 @82%
B. Back Squat 4×3 @80%
C. Deadlift 4×5 @70%

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

4.23.18 – Monday

101

SKILL/STRENGTH
Pistol and HSPU Technique

METCON
“Mary”
AMRAP 20
5 Handstand Push-Ups
10 Pistols (alternating)
15 Pull-Ups

CROSSFIT

SKILL/STRENGTH
A. Snatch Balance 3×5; rest 3min
B. Seated Box Jumps 5×3-5; rest2-3min

METCON
“Mary”
AMRAP 20
5 Handstand Push-Ups
10 Pistols (alternating)
15 Pull-Ups