Tagged as: thruster

10.31.11

timed: 7x(07 unbroken thrusters @ 60%x + :30r)
-post load/notes to comments. if this is your first attempt at this, build up to your one rep max for the day and use 60% for this volume work. if you did this last week, increase pounds if you completed all reps unbroken. if any reps where broken within the 7 sets, repeat previous weight; compare to 102411

10 rounds for time:
05 medball cleans, 20/14lb
10 pushups, hand-release
-post modifications to comments

happy halloween, CrossFit 312! 

article: a primal take on body image
recipe: pulled pork sparerib with coffee and molasses bbq sauce


more thrusters.

10.24.11

timed: 7x(07 unbroken thrusters @ 60%x + :30r)
-post load/notes to comments. if this is your first attempt at this, build up to your one rep max for the day and use 60% for this volume work. if you did this last week, increase pounds if you completed all reps unbroken. if any reps where broken within the 7 sets, repeat same weight; compare to 101711

reverse plank holds: 3 x max, 1:1r
-post results to comments

article: how to stay healthy despite having a desk
recipe: bison bacon sushi


new kids in the box..

11.22.10

awwwww fudge! it’s FRAN (benchmark day)
21-15-9 for time:
thruster, 95/65lb
pullup

-post results to comments

HOLIDAY HOURS: closed thursday and friday / re-open normal hours on saturday

article: Use With Caution

TGUC DAY 03


10am crew – post saturday workout

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.