Tagged as: beginner

10.13.10

PHASE01
floor press
beginner: 3-3-3-2-2-1
intermediate: 2-2-2-1-1-1
advanced: 1-1-1-1-1-1

PHASE02
for time:
accumulate :90 in a handstand, wall
800m run
50 pushups, hand-release

-post results to comments

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last week’s ring dip debauchery.

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.

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Beast Mode [ON]

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

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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.