Tagged as: pull ups

03.04.11

5 minutes (03 muscle ups +  12 burpees)
5 minutes (c2 row, calories)
5 minutes (05 pullups + 10 pushups + 15 squats)
5 minutes (02  crossovers + 05  double unders)

-post modifications to comments

SUNDAY HOURS (THIS WEEKEND ONLY) 8AM-10AM

article: how obesity is reshaping world
recipe: mexican mole my way


Alex demonstrating fantastic back position on his pendlay rows

11.02.10

PHASE01
box squat: 65% x 5, 75% x 5, 85% x 5+

PHASE02
4 rounds for total time:
50m broad jump + 15 consecutive pullups

-post p1 results to comments

article: Weight Gain and Female Athletes


Saturday crew crushin’ out some muscle-up work

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.