Tagged as: pullups

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┬ápreparation. 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.