WOD

10.12.10

max double unders in 20 minutes, with a twist:
on the running clock do one lateral jump (24/20″) at the start of the first minute, two lateral jumps the on second minute, three lateral jumps on the third minute…… continuing into the 19th minute. deduct 5 double unders for every lateral jump that is not completed by the 20th minute.

-post results to comments

Article: The Conscientious Omnivore


lift!

10.11.10

PHASE01
deadlift:
beginner: 5-5-5-3-3-1
intermediate: 3-3-3-1-1-1
advanced: 1-1-1-1-1-1

PHASE02
for time: 800m farmer walk, 2x 55/35lb
*perform 3 pullups for ever time you have to set down your kettlebells. clock stops after all pullups are executed.

Article: What Happens to Your Body if You Drink a Coke Right Now


Beast Mode [ON]

10.10.10

Rest Day.

Article: Caffeine, Alcohol and Health. How much is too much?

10.09.10

team workout; 500 box jumps (3 person teams) stops the clock.
160m tire pull (sets rotation time for team)
box jump, 24/20″
wall sit

-post times to comments

Article: Why CrossFit Ruined My Life (CrossFit Verve) – this is awesome.


like an 80’s horror flick.

10.08.10

6 rounds for time:
50m sandbag x/y and throw, 60/30lb
10 knees to elbows, kipping
30 double unders
*x = ground-to-shoulder (beginner) / y = ground-to-overhead (intermediate + advanced)

-post results to comments

Article: Odd Object Primer


Goose and Mav, inverted.

10.07.10

REST DAY: MOBILITY / SKILLWORK / MAKE-UP DAY

Rest day protocol, as pioneered by Justin Marcis of WCCF,  will serve as an opportunity to make-up a missed workout from the week’s programing, as well as work on basic skills. In addition to that, we will be instituting regular use of MobilityWOD, a blog by CrossFit icon, Kelly Starrett, DPT of  CrossFit San Francisco. CF312 is open normal hours on ‘rest days’ and follows the same class structure and time slots.

-post WOD results / thoughts to comments

Article: Is Your Workout Getting You Results, or Just Making You Tired?

today’s mobilityWODs:

10.06.10

PHASE01
shoulder press
beginner: 3-3-3-2-2-1
intermediate: 2-2-2-1-1-1
advanced: 1-1-1-1-1-1
*warmup prior to work sets, plan to increase weight per set

PHASE02
max couplets in 10 intervals, :60/:60r
2 burpee + 3 ring dip

-post results to comments

Article: Low Carbs: Unjustly Accused?

10.05.10

4 rounds for time:
400m run
30 kb slashers, 16/12kg

-post times to comments

Article: It’s a Process, Part 1


deceleration.

10.04.10

PHASE01
box squat
beginner: 5-5-5-3-3-1
intermediate: 3-3-1-1-1
advanced: 1-1-1-1-1-1
*warmup to work sets, plan to increase weight per set

PHASE02
3 rounds for best average split, 2:00r
bear crawl, 25m
bb yoke walk, 25m @ 60% of P2
20 step-ups, 30/24″
15 squat jump pullups, strict

-post (p2/p3) results to comments

Article: Triple Extensions is Important for all Athletes

Thank you to everyone that came to our Opening Day on Saturday. It was great to see all the new faces as well as the familiar ones! We hope everyone enjoyed their time here and at Market, afterwards. On a side note, I would like to take a moment to thank the CF312 crew, families, wives, girlfriends and members that helped us get this all together, as well as put up with us (especially me) over the last couple months of preparation. All 0f your commitment to helping on a variety of levels is so heavily appreciated and it couldn’t have been done without y’all. Today is DAY1, let’s do some work. Thanks again!
-Sean

Inaugural WOD / 10.02.10

Come help us break in our new facility at 116 N. Aberdeen St. (Chicago, IL 60607)!

Schedule:
10:00 AM – Open House
10:30 AM – WOD/Heat1
11:00 AM – WOD/Heat2
11:30 AM – WOD/Heat3
12:00 PM – WOD/Heat4
01:00 PM – After Party @ Market / Drink Special (1-3PM)

WOD
1) CrossFit
3 rounds for time:
21 wallballs, 20/14lb
12 pullups
02 suicide run (3 legs)

2) Intermediate
3 rounds for time:
15 wallballs, 14/10lb
09 pullups, band assisted
02 suicide run (3 legs)

3) Beginner
2 rounds for time:
21 thruster, pvc
15 ring rows
01 suicide run (3 legs)

*CF312 t-shirts and discounted membership is available to each division winner (male and female).

All are welcome whether you plan to workout with us or not. Please plan on being in 15-20 minutes prior to the time slot you’d like to workout in, so you plenty of time to fill out a waiver and warm up.

We plan to keep this very informal and comfortable in an open-house format, so please do not worry about keeping a tight schedule; come in, check the place out and introduce yourself!


Lamb inspecting progress on the Monster’s installation.