WOD

2.1.19 – Friday

NEWS

The Reebok® CrossFit Games Open is live for registration! Click here for more information and registration. We will have more details in the coming weeks regarding schedule and events.

CROSSFIT

SKILL/STRENGTH
Snatch
1-1-1-1-1-1 rest 90s b/t sets
*Heavy singles ending at 80-85% of 1rm

METCON
For Time:
21-15-9
Front Squats (115/85)
HSPU

1.31.19 – Thursday

CROSSFIT
Recovery/Make-up Day

SKILLS CLASS
Dumbbell Technique
Snatch
Hang Clean and Jerk
Single arm overhead lunge

METCON
AMRAP 9
16 DB Hang Clean and Jerk (8 each side)
8 Box Jumps

STRENGTH
Squat (Reps/Sets)
2 X 3 @ 80%
1 X 1 @ 85%
1 X 2 @ 90%
8 X 1 @ 52%
Accessory (Sets/Reps)
Good Morning – 3 x 6
Leg Press – Heavy – 4 x 10
Leg Ext. – 3 x 10
Leg Curls – 3 x 10
Pull-Ups – 3 x Failure (Pull Down – 2 x 10 reg, cg, wg)
Seated Row – 4 x 10
Rear Fly – 3 x 15
Reverse Hypers – 3 x 10
Calves – 3 x 20

1.30.19 – Wednesday

SCHEDULE CHANGE

CF 312 will be closed today. We will resume normal hours tomorrow. Stay warm out there! Friday 6:30pm class/open gym is cancelled this week only for our staff appreciation event.

AT HOME WOD

AT HOME WORKOUT
“ICE AGE” TABATA
8 Rounds 20s ON/10s OFF
1. Burpees
2. Step Back Lunges
*Alternate rounds of each

-Rest 4 mins-

8 Rounds 20s ON/10s OFF
1. Sit-ups
2. Air Squats
*Alternate rounds of each

-Rest 4 mins-

Accumulate 4 mins in a Plank

*Post total reps to blog!!

1.29.19 – Tuesday

NEWS
Due to severe weather throughout the Chicago area we will be closed on Wednesday 1/30/19. We will resume normal classes and open gym on Thursday 1/31/19. Stay safe and warm everyone!

101

SKILL/STRENGTH
Rowing Technique

METCON
2k Row Test
-Rest 7 Minutes-
Core/Midline Stability Work
2 Rounds for quality:
:30 Seconds Single Arm Overhead Squat Dumbbell Hold (Left) + 10 Strict KTE
:30 Seconds Single Arm Overhead Squat Dumbbell Hold (Right) + 10 Strict KTE
:30 Seconds Double Overhead Squat Dumbbell Hold + 10 Strict KTE
*rest as needed between sets and rounds
*Scale for challenging 30s hold with no failure

CROSSFIT

SKILL/STRENGTH
Sumo Deadlift
3×8 rest 2-3mins

METCON
2k Row Test
-Rest 7 Minutes-
Core/Midline Stability Work
2 Rounds for quality:
:30 Seconds Single Arm Overhead Squat Dumbbell Hold (Left) + 10 Strict KTE
:30 Seconds Single Arm Overhead Squat Dumbbell Hold (Right) + 10 Strict KTE
:30 Seconds Double Overhead Squat Dumbbell Hold + 10 Strict KTE
*rest as needed between sets and rounds
*Scale for challenging 30s hold with no failure

STRENGTH

Bench Press(Reps/Sets)
4X1 82%
3X1 85%
2X1 89%
1X1 93%
6X2 78%
FAILURE 78%
Accessory(Sets/Reps)
Close Grip – 3 x 5
Front Raises – Heavy – 4 x 8
DB Press – 4 x 8
Side Laterals – 4 x 10
Overhead Tri Ext – 4 x 10
Tri Pushdowns – 4 x 10
Abs

1.28.19 – Monday

101

SKILL/STRENGTH
Sandbag over shoulder Technique

METCON
Teams of 3 for time:
90 Sandbag ground over shoulder (100/70)
120 Pull-ups
90 Burpee over sandbag
120 Toes-to-rings
*Split reps evenly
*20 Minute Cap

CROSSFIT

SKILL/STRENGTH
Bench Press
3×10 @ 50-60% of 1rm; rest 2-3 mins

METCON
Teams of 3 for time:
90 Sandbag ground over shoulder (100/70)
120 Pull-ups
90 Burpee over sandbag
120 Toes-to-rings
*Split reps evenly
*20 Minute Cap

1.27.19 – Sunday

CROSSFIT

Rest/Make-up day

ENDURANCE
AMRAP 15 minutes of:
100 Double-under
50/35 AB Calories
25 Ring Dips
– Rest 5 Mins-
5 Rounds for time of:
5 Thruster (115/75)
5 Bar Muscle-ups
– Rest 5 Mins-
4 Rounds for time of:
500m Row
12 Dumbbell Burpees (50/35)
12 HSPU

1.26.19 – Saturday

STRENGTH/8am

Bench Press – Light
Wide Grip – 3 x 10
Close Grip – 3 x 10
DB Press – Heavy – 4 x 8
Front Raises – 4 x 10
Side Raises – 4 x 10
Overhead Tri Ext – 4 x 10
Tri Pushdowns – 4 x 10
Abs/Hypers

101/CROSSFIT/9AM

Team of 2, For Time:
10 Rounds of “Cindy” (5 each)
40 Deadlift (225/155)
8 Rounds of “Cindy” (4 each)
40 Deadlift (225/155)
6 Rounds of “Cindy” (3 each)

*One athlete works at a time.
*Alternate rounds of “Cindy”
*Split DL reps evenly

CROSSFIT/10AM

5 Rounds for max reps:
1 min CTB Pull-ups
1 min Deadlift (135/95)
1 min Back Squat (135/95)
1 min KBS (70/55)
Rest 1 min

1.25.19 – Friday


NEWS
Our 6-Week Gymnastics Workshop still has some spots for tonight. Matt Szenda and MaryKay Dreisilker will be coaching a 1 hour specialty workshop every Friday at 6:30pm starting tonight. This is a great chance to get small group coaching to improve every aspect of all gymnastics skills. Click here to register!

CROSSFIT

STRENGTH/SKILL
5 Rounds (increase weight each time):
1 Clean Grip Pause DL + 2 Clean Pull + 1 Power Clean
*pause at mid shin

METCON
AMRAP 7
5 Power Cleans (155/105)
15 Sit-ups
30 Double Unders

1.24.19 – Thursday

CROSSFIT
Rest/Make-up Day

SKILLS CLASS

SKILL

Hip Hinge/Hollow Body Technique…
EMOMx12
M1: 10 BB Good Mornings
M2: 10 Hollow Rocks
M3: 10 Scap Pull-ups to Hollow Body
M4: Rest

METCON
AMRAP 10
12 Deadlift (115/85)
10 DB Renegade Rows (athlete’s choice)
8 Hanging Leg Raises

STRENGTH

Squat
3×3 @ 80%
8×1 @ 52%

Accessory Work
Good Morning – 3 x 6
Leg Press – Heavy – 4 x 10
Leg Ext. – 3 x 10
Leg Curls – 3 x 10
Pull-Ups – 3 x Failure (PullDown – 2 x 10 reg, cg, wg)
Seated Row – 4 x 10
Rear Fly – 3 x 15
Reverse Hypers – 3 x 10
Calves – 3 x 20

1.23.19 – Wednesday

101

SKILL/STRENGTH
Front Squat Technique…

METCON
2 Rounds For Time:
30 Wall Balls (20/14)
30 Burpees
30 DB Shoulder to Overhead (50/35)
30 Box Jumps (24/20)
-Rest 3 mins-

CROSSFIT

SKILL/STRENGTH
Front Squat
3×10

METCON
2 Rounds For Time:
30 Wall Balls (20/14)
30 Burpees
30 DB Shoulder to Overhead (50/35)
30 Box Jumps (24/20)
-Rest 3 mins-