WOD

10.19.17 – Thursday

NEWS

Due to the Olympic Lifting Meet this Saturday, 8 a.m. strength class on Saturday morning is canceled.

9 a.m. and 10 a.m. Saturday classes will run as regularly scheduled.

SKILLS CLASS

STRENGTH/SKILL
Turkish Getup Technique

METCON
For time:
400m Run
20 TGUs (55/35, alternate arms)
400m Run

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

15min of mobility
Power Snatch + Snatch: 2x(2+1) 60% 2x(1+1) 65% 3x(0+2) 70%
Power Clean + Hang Squat Clean + Jerk: 2×1 60% 2×1 65% 3×1 70%
Front Squat: 4×5 60%

10.18.17 – Wednesday

NEWS

Today is the last day to sign up for the Olympic Lifting Meet this Saturday at 12 p.m.!

Sign up now!

101

SKILL/STRENGTH
Review Metcon Movements

METCON
​AMRAP 10
20cals on AB
30 Double-Unders
10 Wall Balls (20/14)

-rest 4mins-

AMRAP 10
200m Row
6 HSPU

-rest 4mins-

AMRAP 10
3 Burpee Chest-to-Bar Pull-Ups
10 OH walking lunges (25/15)
Run 200m

CROSSFIT

SKILL/STRENGTH
n/a

METCON
AMRAP 12
20cals on AB
30 Double-Unders
10 Wall Balls (20/14)

-rest 4mins-

AMRAP 12
200m Row
6 HSPU

-rest 4mins-

AMRAP 12
2-3 unbroken MU
10 OH walking lunges (25/15)
Run 200m

10.17.17 – Tuesday

NEWS

Tomorrow is the last day to sign up for the Olympic Lifting Meet this Saturday at 12 p.m.!

Sign up now!

101

SKILL/STRENGTH
Squat Clean and Rope Climb Technique

METCON
5-4-3-2-1
Wall Walks
Squat Clean
Rope Climb

CROSSFIT

SKILL/STRENGTH
Take 15min to build to a 3RM TnG Snatch (Power or Squat)

METCON
5-4-3-2-1
Wall Walks
Squat Clean (225/145)
Rope Climb

STRENGTH

Snatch High Pull + Snatch: 2×2 65% 2×2 65% 3×1 70%
Clean High Pull + Clean: 2×2 65% 2×2 65% 3×1 70%
Rack Jerks: Power + Split: 2x(2+1) 65% 2x(1+1) 65% 2x(0+2) 70%
Front Squat: 4×5 60%

10.16.17 – Monday

NEWS

Sign up now for the CF 312 Olympic Weightlifting Meet 2017 on October 21! Registration ends this Wednesday!

Click here to register to compete or volunteer

101

SKILL/STRENGTH
Overhead Squat Technique

METCON
In teams of 2, 5RFT (each):
12 Overhead Squats
300m row

Notes:
-Done relay style, one person working at a time

CROSSFIT

SKILL/STRENGTH
Take 20min to build to a heavy:
1RM Narrow Grip Bench Press
3RM weighted Chin-Up

METCON
In teams of 2, 5RFT (each):
12 Overhead Squats (95/65)
300m row

Notes:
-Use the 20min to build up to both a 1RM NGBP and 3RM Chin-Up, rotate between each
-NGBP – 16-18” between hands
-Metcon done relay style, one person does the couplet
-Aim for equal splits

10.14.17 – Saturday

NEWS

Sign up now for the CF 312 Olympic Weightlifting Meet 2017 on October 21!

Click here to register to compete or volunteer

STRENGTH
Clean & Jerk: 2×2 75% 2×2 85% 2×1 90%
Snatch Hi Pull + Snatch + OHS: 2×2 65% 2×2 75% 3×1 80%
3 Rnft: 5 strict pullups, 15 pushups, 1 Scap circuit:
Back Squat (+4-8 strict pullups between sets): 3×4 70% 1×3+ 80%


CROSSFIT/101

Teams of 3, AMRAP 20:
10 Deadlift (255/175)
20 Pull-Ups
40 Wall Balls (20/14)

*One athlete must always be rowing, switch every 500m

Notes:
-One athlete working at a time on the triplet

CROSSFIT

Teams of 2, for time:
100 Cal Row
40 Thrusters (135/95)
20 Burpee Muscle-Ups
200 Double Unders
20 Burpee Muscle-Ups
40 Thrusters (135/95)
100 Cal Row

Notes:
-One person working at a time, partners split all reps

10.13.17 – Friday

NEWS

Sign up now for the CF 312 Olympic Weightlifting Meet 2017 on October 21!

Click here to register to compete or volunteer

101

SKILL/STRENGTH
Power Clean Technique

METCON
Take 10min to build to a 1RM Power Clean
-Rest 2min-
AMRAP 8
Max Power Clear @85% of your 1RM found above

CROSSFIT

SKILL/STRENGTH
Front Squat
5-4-3-2-1; Rest 3min

METCON
Take 10min to build to a 1RM Power Clean
-Rest 2min-
AMRAP 8
Max Power Clear @85% of your 1RM found above

 

10.12.17 – Thursday

NEWS

Sign up now for the CF 312 Olympic Weightlifting Meet 2017 on October 21!

Click here to register to compete or volunteer

CROSSFIT

Rest/Recovery/Skill/Make Up Day

SKILLS

STRENGTH/SKILL
Rowing Technique

METCON
7RFT:
300m Row
9 Burpees

STRENGTH

Clean Hi Pull + Clean: 2×2 70% 1×2 80% 2×2 85%
Clean High Pulls: 3×3 105%
Rack Jerks: Power + Split: 2x(2+1) 75% 2x(1+1) 80% 3x(0+1) 90%
Back Squat (4-8 pullups/rows between sets): 2×5 65% 2×4 75% 1×3+ 80%

10.11.17 – Wednesday

NEWS

Sign up now for the CF 312 Olympic Weightlifting Meet 2017 on October 21!

Click here to register to compete or volunteer

101

SKILL/STRENGTH
DB Snatch and Double Under Technique

METCON
​AMRAP 10
200m Row
8 Ring Dips
8 Squat Jumps to Target
-Rest 4min-
​AMRAP 8
200m run
10 ​HR​ push-ups
10 Alternating DB Snatch ​(50/35)
-rest 4-
​AMRAP 8
30 Dubs
7 Burpees
10 walking lunge

CROSSFIT

SKILL/STRENGTH
4 Rounds, not to failure (leave 2 reps in tank):
Strict Pull-ups; rest 30sec
Strict HSPUs; rest 30sec
L-Sit; Rest 2-3min

METCON
​AMRAP 10
200m Row
8 Ring Dips
8 Squat Jumps to Target
-Rest 4min-
​AMRAP 8
200m run
10 ​HR​ push-ups
10 Alternating DB Snatch ​(50/35)
-rest 4-
​AMRAP 8
30 Dubs
7 Burpees
10 walking lunge

Notes:
-For consistent pacing, keep the same splits for each round from start to finish, i.e. do not get faster at the end

10.10.17 – Tuesday

NEWS

Congrats to Abby, Steve (IronMan) B, Jerry and Andre who completed the 2017 Chicago Marathon!

Please make sure to sign up for class in Zen Planner. We cap all of our classes in order to keep you safe, if you don’t reserve a spot and the class you want to attend is full, you may be asked to wait until the next class. Thanks so much for your understanding!

101

SKILL/STRENGTH
Thruster Technique

METCON
5 Rounds:
​7 Thrusters (115/85)
7 Burpees
10/7 Cal AD (all out)
-Rest 4-5min between rounds

CROSSFIT

SKILL/STRENGTH
Deadlift
3-2-2-1-1; rest 2-3min

METCON
5 Rounds AFAP:
​7 Thrusters (115/85)
7 Burpees
10/7 Cal AD (all out)
-Rest 4-5min between rounds

Notes:
-Efforts should be all out
-Reps on Thrusters must be unbroken
-Cals on AD should be <20sec
-Score Average Time in Seconds

STRENGTH

Power Snatch + Snatch: 1x(2+1) 55% 1x(1+1) 65% 3x(0+2) 75%
Clean + Front Squat + Jerk: 1x(1+2+1) 70% 1x(1+2+1) 75% 3x(1+1+1) 80%
3 RNFT: 5 strict pullups, 15 pushups, 1 Scap circuit:
Front Squat: 1×5 65% 2×5 75% 1×4+ 80% (% of snatch)