WOD

7.23.19 – Tuesday

101

SKILL/STRENGTH
Push-Up + Pull-Up Technique

METCON
AMRAP 18
400m Run
15 HR Push-Ups
10 Wallballs (20/14)
5 Pull ups

CROSSFIT

STRENGTH/SKILL
EMOM X 12
M1: 1 Pull-up + 1 CTB + 1 Bar MU
M2: 8 Strict HSPU
M3: Rest

METCON
AMRAP 18
400m Run
15 HR Push-Ups
10 Wall Balls (20/14)
5 Strict Pull Ups

STRENGTH
See Whiteboard

7.22.19 – Monday

101

SKILL/STRENGTH
Lower Body/Core Strength
Good Mornings
3×8 (Moderate weight)
In-Line DB Lunges
3×10 (Alternating)

Strict Toes-to-bar
3×8
Standing Frontal Plate Raises
3×10

METCON
“Grace”
30 Clean & Jerks (135/95)

CROSSFIT

SKILL/STRENGTH
Lower Body/Core Strength
Good Mornings
3×8 (Moderate weight)
In-Line DB Lunges
3×10 (Alternating)

Strict Toes-to-bar
3×8
Standing Frontal Plate Raises
3×10

METCON
“Grace”
30 Clean & Jerks (135/95)

7.20.19 – Saturday

STRENGTH 8am
See Platform Whiteboard

CROSSFIT 8am

400m Run Buy-in
Team of 2, alternate rounds for time:
3-6-9-12-15-18-21
Wall Balls (20/14)
DB snatch (50/35)
Burpee
400m Run Cashout

CROSSFIT 10am
Teams of 2, 2 RFT:
200 Double-unders
50 OHS (135/95)
50 Pull-ups
Run 800m
*Split reps evenly, run together

MAGMILE+CF312

Team of 2, alternate rounds for time:
3-6-9-12-15-18-21
Wall Balls
DB snatch
Burpee

7.19.19 – Friday

NEWS
Join us tomorrow at MagMile CrossFit (7 E Illinois St, Chicago, IL 60611). We will be starting at 9am and taking everyone on a 2 mile run back to CF 312 for a short partner workout. Strength and CrossFit classes will be happening at 8am as well as our usual 10am CrossFit class. Sign up for this in PushPress as you normally would. Feel free to stick around after and enjoy snacks and refreshments. This is a great opportunity to get to know your fellow fitness friends east of the river!

CROSSFIT
METCON
3 Rounds:
800m Run
30 Air Squats
30 DB Hang Clean and Jerk (50/35, 5 each arm)

7.18.19 – Thursday

CROSSFIT/101

Open Gym/Rest-Day

SKILLS

SKILL
Bear Complex

METCON
4 Rounds, for max load, 1 Set = 7 reps each (35 reps each set) of the following:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Rest a/n between sets

STRENGTH
See Platform Whiteboard

7.17.19 – Wednesday

101

STRENGTH/SKILL
Deadlift Technique
Knees-to-elbow technique

METCON
21-15-9
Deadlift (225/155)
Knees-to-elbow

CROSSFIT

STRENGTH/SKILL
OT2Mx5
4 Bench Press (21X0)

METCON
21-15-9
Deadlift (225/155)
Knees-to-elbow

7.16.19 – Tuesday

101

SKILL/STRENGTH
Snatch Technique
6×1 Snatch (Ascending)

METCON
Teams of 2, AMRAP 17
6 HSPU
9 Pull Ups
12 Box Jumps (24/20)

CROSSFIT

STRENGTH/SKILL
On the 2:30 x 4 Sets:
3-Position Power Snatch
3-Position Squat Snatch
*60% of 1RM (same weight all sets)

METCON
Teams of 2, AMRAP 17
6 HSPU
9 Pull Ups
12 Box Jumps (24/20)

STRENGTH
See Platform Whiteboard

7.15.19 – Monday

101

SKILL/STRENGTH
OT2Mx4
4 Front Squats (30X0)

METCON
5RFT:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

CROSSFIT

SKILL/STRENGTH
OT2Mx4
4 Front Squats (30X0)

METCON
5RFT:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

 

7.13.19 – Saturday

NEWS
Good luck to all athletes competing in the Mountain Meltdown today!

STRENGTH 8am
See Platform Whiteboard

101 9am
In Teams of 3, AMRAP 25
20 StO (95/65)
30 Burpees over Bar
40 Pull-ups
50 Air Squats
*One Athlete runs 400m while pair works through AMRAP
*One athlete works at a time through AMRAP
*Pick up where previous pair leaves off

CROSSFIT 10am
In Teams of 2, For Time:
50 Synchro Burpees
-then-
12 Rounds of: (6 each)
4 Clean and Jerk (155/105)
8 Deadlift (155/105)
12 Wall Balls (20/14)
*Alternate Rounds
-then-
400m Run Together

7.12.19 – Friday

CROSSFIT

SKILL/STRENGTH
Every 90s for 6 Rounds:
7 Toes to Bar + 7 Ring Push-ups

METCON
EMOMx15 for max reps:
M1: KBS (55/35)
M2: Ring Rows
M3: Box Jumps (24/20)
M4: Sit-ups
M5: Rest