CrossFit West Loop is now CrossFit Construct !

 Please follow the link below to the new blog spot

 www.cfconstruct.com

Friday

Find a 1 Rep Max for Clean and Jerk
(Must pass through a full squat)

Post WOD = 500 M Row Time Trial


Remember to stop in tomorrow morning at 11 am.  The team workout will start around 11:30 am.  For any of you interested in competing in a sectionals training workout at 1:30 pm please email for more information.  Again feel free to bring anyone along. 
derekfreiberg@gmail.com

Wednesday

For Time

100 single unders

then

6 Rounds of the following

3 power snatches (95/65)

5 burpees (with a jump over the bar)

7 power clean and jerk (95/65)
9 Jumps over the bar (Facing The Bar each Time)

post wod

30 ring rows

3x5 glute ham raises

This Saturday January 29th will be the Grand-Reopening of CrossFit West Loop.  There will not be a normal class at 10 am.  Instead stop by at 11 am and a team workout will start at about 11:30 am.  Email me if you have any questions.   Hope to see you There!

Tuesday

Press

5-3-1+  (75-85-95% of you one rep max)

Then record total reps of the following

2 minute amrap of pull ups

1 minute amrap of push ups

rest exactly 2 minutes

1 minute amrap of handstand pushups or handstand kick ups

2 minute amrap of toes to bar

Post 30 ghd situps

 

Monday

Monday

Front Squat

5-3-1+

Then for time

4 Rounds of the following

10 Overhead squats   95/65 or 50 % of your one rep max

30 KB Swings

post wod

 1 minute amrap of 20/14 inch box jumps

and

30 back extensions

 

This Saturday January 29th we will be having a Grand Re-Opening Party.  There will be a team workout that will start at 11 am.  Please feel free to bring any and everyone along! 

Saturday

"bear complex"


Find a max for the following sequence

1. Power clean
2. Front squat
3. Push press
4. Back squat
5. Push press


Complete steps one through five without dropping or resting on the ground seven times for one complete bear complex.

Wednesday

Cleans
2-2-2-2-2
( must pass through a full squat )


Then for time
2 k row


Post wod

3 x 8 lunges