WOD

10.18.19 – Friday

CROSSFIT

STRENGTH/SKILL
4 Rounds:
:30 Hollow Hold
:30 Arch Hold
1:00 Rest

METCON
50/40 Cal AB Buy-in then..
21-15-9
Box Step Overs (24/20)
KB Swing (70/55)
Broad Jumps (turn around after each jump)

10.17.19 – Thursday

CROSSFIT/101
Rest Day/Open Gym

SKILLS CLASS

SKILL
OHS Technique

METCON
21-15-9
OHS (95/65)
Row Cals
Push-Ups

10.16.19 – Wednesday

101

STRENGTH/SKILL
HPC and Pistol Technique

METCON
For Time:
1k Row
40 Pistols (alt.)
30 HPC (135/95)

CROSSFIT

STRENGTH/SKILL
8 min EMOM:
Odd: 3 HPC (building)
Even: 3 Pistols each leg (hardest variation)

METCON
For Time:
1k Row
40 Pistols (alt.)
30 HPC (135/95, RX+ 155,105)

 

10.15.19 – Tuesday

NEWS
Join us this Saturday 10/19 for a community workout to help raise money for Barbells For Boobs! We will be doing “Grace” (30 Cleans and Jerks for time) followed by an optional “Chelsea“. There will be heats at 8,9, and 10am. Bring your friends and family or just swing by. You can learn more about BB4B and donate here.

SCHEDULE CHANGE FOR TONIGHT
Strength class is moved to 6:30pm tonight and will not be happening on Thursday this week. Please let us know if you have any questions.

101

SKILL/STRENGTH
STO Technique then
EMOM x 9
M1: 6 Strict Press
M2: 4 Push Press
M3: 2 Push Jerk

METCON
AMRAP 15
400m Run
Max Unbroken Pull-ups
*Dropping from bar, touching the ground is a broken set. Hanging is allowed.
*Scale for 10-15+ reps per round (Ring Rows, Banded Pull-ups)

CROSSFIT

STRENGTH/SKILL
EMOM x 9
M1: 6 Strict Press
M2: 4 Push Press
M3: 2 Push Jerk

METCON
AMRAP 15
400m Run
Max Unbroken Pull-ups
*Dropping from bar, touching the ground is a broken set. Hanging is allowed.
*Scale for 10-15+ reps per round (Ring Rows, Banded Pull-ups)

 

10.14.19 – Monday

Congratulations to all of our 312 members that ran the 2019 Chicago Marathon yesterday!

101

SKILL/STRENGTH
Sumo Deadlift Technique then..
5×3 Sumo Deadlift

METCON
Teams of 2:
100 Double Unders (Each)
80 Push-Ups
60 T2B
40 Front Rack Lunges (95/65)
100 Double Unders (each)
*Split reps evenly as needed

CROSSFIT

SKILL/STRENGTH
Sumo Deadlift
6-4-2-5-3-1 (Wave loading)

METCON
Teams of 2:
100 Double Unders (Each)
80 HSPU
60 T2B
40 Front Rack Lunges (135/95)
100 Double Unders (each)
*Split reps evenly as needed

10.12.19 – Saturday

STRENGTH/OPEN GYM – 8am
See Platform Whiteboard Day 3

CROSSFIT 8,9,10am
CrossFit® Open 20.1
10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees

Time cap: 15 minutes

10.11.19 – Friday

NEWS

We will be expanding our open gym schedule! Starting next week we will have open gym from 6-9:30am during the week. Please feel free to complete any additional programming or make up a Strength/CrossFit workout during these hours. Please be aware of space for our regular classes. As a reminder, any additional programming besides mobility and light accessory work can only be performed during open gym hours. Please let us know if you have any questions.

CROSSFIT

SKILL/STRENGTH
Every 1:30
Back Squat (Wave loading)
5-4-3-5-4-3

METCON
METCON
3 Rounds for max reps:
1:00 Lateral Typewriters
1:00 10m Sled Push 225/155
1:00 DB Hang Clean and Jerks (alternating)
1:00 AB Cals
Rest 1:30

10.10.19 – Thursday

REMINDER

The Reebok® CrossFit Games Open Starts tonight! We will have the live announcement at 7pm at 312. Click here for more information and registration instructions!

NEWS

We will be expanding our open gym schedule! Starting next week we will have open gym from 6-9:30am during the week. Please feel free to complete any additional programming or make up a Strength/CrossFit workout during these hours. Please be aware of space for our regular classes. As a reminder, any additional programming besides mobility and light accessory work can only be performed during open gym hours. Please let us know if you have any questions.

SKILLS

STRENGTH/SKILL
Double Under Technique
Medball Clean Technique

METCON
AMRAP 10
10 Medball Cleans (20/14)
25 Double Unders

10.9.19 – Wednesday

101

STRENGTH/SKILL
BB Snatch Technique
DB Snatch Technique

METCON
AMRAP 8
1-2-3-4-5-6-7-8-9 and so on….
DB Snatch (50/35, alt.)
Box Jump (24/20)

CROSSFIT

STRENGTH/SKILL
EMOM X 12
M1: 2 Strict Pull-ups + 2 Kipping Pull-ups + 2 CTB Pull-ups
M2: 3 Strict Ring Dips + 3 Kipping Ring Dips + 8s L Hold
M3: Rest

METCON
AMRAP 8
1-2-3-4-5-6-7-8-9 and so on….
DB Snatch (50/35, alt.)
Box Jump (24/20)

10.8.19 – Tuesday

REMINDER

The Reebok® CrossFit Games Open Starts 10/10/19. Click here for more information and registration instructions. We will host heats on Saturdays (8,9,10am). Strength class will still be programmed and there will be space for members to complete their training during the 8am hour. The Open is a community event and all are welcome to complete the workouts during any class hour. Please let us know if you have any questions.

101

SKILL/STRENGTH
Hang Squat Clean Technique then..
Every 1:30 x 6 (Ascending)
2 Hang Squat Cleans

METCON
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)

CROSSFIT

STRENGTH/SKILL
On the 1:30 x 6 (Ascending)
1 Clean Pull
1 Power Clean
1 Hang Power Clean

METCON
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)