WOD

7.11.19 – Thursday

NEWS
Join us Saturday 7/20 at MagMile CrossFit (7 E Illinois St, Chicago, IL 60611). We will be starting at 9am there and taking everyone on a 2 mile run back to CF 312 for a shorter 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/101
Open/Gym Rest Day

SKILLS

SKILL
Rope Climb Technique…
EMOMx8
M1: 1-3 Rope Climbs
M2: 20s Hollow Hold

METCON
In Teams of 2, AMRAP 10
2 Rope Climbs
10 DB Snatch
15 Air Squats
*Athletes alternate rounds

STRENGTH
See Platform Whiteboard

7.10.19 – Wednesday

101

STRENGTH FOUNDATIONS SESH
RFE Lunge 3×8/leg @20X1
Hollow Rocks 3×20

SLDL 3×8/leg @20X1
OH KB Carry 3x60m

Shoot Throughs 3×10

METCON
AMRAP 8
8 Pull-ups
5 DB Hang Clean and Jerk (right)
5 DB Hang Clean and Jerk (left)
24 Double Unders

CROSSFIT

STRENGTH FOUNDATIONS SESH
RFE Lunge 3×8/leg @20X1
Hollow Rocks 3×20

SLDL 3×8/leg @20X1
OH KB Carry 3x60m

Shoot Throughs 3×10

METCON
AMRAP 8
8 Pull-ups
5 DB Hang Clean and Jerk (50/35)(right)
5 DB Hang Clean and Jerk (50/35)(left)
24 Double Unders

7.9.19 – Tuesday

101

STRENGTH/SKILL
OT2Mx6
2 Clean Deadlift + 1 Clean
(ascending)

METCON
In Teams of 3, 4RFT (each):
300/250m Row
6 Burpee over the Erg
100m SB Carry (100/70)
*one athlete works at a time

CROSSFIT

STRENGTH/SKILL
Clean Technique…
OT2Mx4
2 Clean Deadlift + 1 Clean

METCON
In Teams of 3, 4RFT (each):
300/250m Row
6 Burpee over the Erg
100m SB Carry (100/70)
*one athlete works at a time

STRENGTH
See Platform Whiteboard

6.8.19 – Monday

101

SKILL/STRENGTH
OT2Mx4
3 Strict Press (4242)

METCON
3 Rounds for time:
21 Front Squat
15 Toes to Bar
9 Handstand Push-ups

CROSSFIT

SKILL/STRENGTH
OT2Mx4
3 Strict Press @70% (4242)

METCON
3 Rounds for time:
21 Front Squat (135/95)
15 Toes to Bar
9 Handstand Push-ups

7.6.19 – Saturday

STRENGTH

See Platform Whiteboard

CROSSFIT/101 – 9am

In Teams of 3, AMRAP 25
100 Power Cleans (115/85)
100 Toes to Bar
100 Deadlift (115/85)
100 cal Row
*One athlete works at a time

CROSSFIT

“Up Hill DT”
In Teams of 2, For Time:
4 Rounds of “DT” (95/65)
Run 400m together
3 Rounds of “DT” (135/95)
Run 400m together
2 Rounds of “DT” (155/105)
Run 400m together

*Athletes alternate rounds *DT – 12 DL, 9 HPC, 6 PJ

7.4.19 – Thursday

REMINDER
We will be closed today for the holiday. Be safe and see you tomorrow for open gym!

HOME WOD

“Loredo”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

7.3.19 – Wednesday

101

SKILL
N/A LONG METCON

METCON
For Time:
50 Wall Balls (20/14)
40 Burpee
30 Box Jump Over (24/20)
20 Cal Row
10 Burpee Pull-ups
20 cal Row
30 Box Jump Overs (24/20)
40 Burpee
50 Wall Balls (24/20)
*CAP 30min

CROSSFIT

SKILL
N/A LONG METCON

METCON
For Time:
50 Wall Balls (20/14)
40 Burpee
30 Box Jump Over (24/20)
20 Cal Row
10 Ring Muscle Ups
20 cal Row
30 Box Jump Overs (24/20)
40 Burpee
50 Wall Balls (24/20)
*CAP 30min

7.2.19 – Tuesday

REMINDER
We will be closed on Thursday July 4th in observance of Independence day. The last class and open gym on Wednesday will be 6:30pm. We will have open gym Friday July 5th from 10am-12pm. Regular classes will resume Saturday July 6th.

101

STRENGTH/SKILL
OT2Mx5
5 Push Press @20X1 + 6 CTB Pull-ups

METCON
3 Rounds AMRAP 2:30
200m Run
Max Clean and Jerks (185/135)
*Rest 2:30

CROSSFIT

STRENGTH/SKILL
OT2Mx5
5 Push Press @20X1 + 6 CTB Pull-ups

METCON
3 Rounds AMRAP 2:30
200m Run
Max Clean and Jerks(185/135)
*Rest 2:30

STRENGTH
See Platform Whiteboard

7.1.19 – Monday

101

SKILL/STRENGTH
Snatch Technique then…
OT2Mx4
2 Snatch DL + 1 Snatch

METCON
In Teams of 2, AMRAP 12
40 DB Step-ups (50/35)(24/20)
40 Toes to Bar
40 Alt. DB Snatch (50/35)
*Split reps evenly

CROSSFIT

SKILL/STRENGTH
OT2Mx6
2 Snatch Deadlift + 1 Snatch

METCON
In Teams of 2, AMRAP 12
40 DB Step-ups (50/35)(24/20)
40 Toes to Bar
40 Alt. DB Snatch (50/35)
*Split reps evenly

6.28.19 – Friday

CROSSFIT

SKILL/STRENGTH
Front Squat
3 x 4 @ 70% (4242)

METCON
5 RFT:
5 Deadlift (315/225)
50 Double Unders