"DT" ish

Bench Press 3-3-3+ @ 63%-72%-81%

Then for time:
"DT" ish (courtesy of CrossFit Omaha)
5 rounds for time of:
Dead-lift
Clean of any kind
Jerk of any kind

A. 9-6-3 reps @ 200#/135#
B. 12-9-6 reps @ 155#/105#
C. 15-12-9 reps @ 135#/95#
D. 21-15-9 reps @ 95#/65#
E. 30-20-10 reps @ 65#/45#

Optional Post WOD
3 x max hspu (90 seconds rest)

Post loads, choice and time, and reps to comments.

Are you paleo?

Press 3-3-3+
(@63%/72%/81%)

Then, 4 Rounds for time of:
10 burpees
500 M row

Optional Post WOD
3 x max ring dips (90 seconds rest)

Post loads, time, and reps to comments.

Olympic Total

"Olympic Total"
1RM Snatch
1RM Clean and Jerk
(The sum of both lifts will be your total score.)

Then, "Isabel"
30 reps for time of:
Snatch 135/95# (or 75-80% 1RM snatch)

Optional post-wod skill:
3x5 GH Raise

Post loads and time to comments.

Saturday

Saturday's hours will slightly be changed to class at 10 and open gym at 11am. That way John and the other coaches get to put their chili making skills to the test!

Last time

Just a reminder we'll once again be closed today for the Open House at the Lincoln Park Location. Sorry for the inconvenience. More details at www.crossfitchicago.com

UPDATES!!!

Sorry for the inconvenience but classes will not be held on Friday, Saturday, and Sunday this weekend. You are allowed and welcomed to attend the classes at CrossFit Chicago in Lincoln Park. Let us know if you have any questions: crossfitwestloop@gmail.com Thanks

Deload week

Monday 8Feb10

Strict muscle-ups

Then, "Fran"

Three rounds, 21-15-9 reps, for time of:

Thrusters 95/65

Pull-ups


Optional Post WOD

3 x max ring dips (90 seconds rest)

Post progress, time, and reps to comments.

Member of the month

Sunday 7Feb10

A new program here is our Member of the Month initiative, where the coaches choose an athlete from either CrossFit Chicago locations that has demonstrated over the past month tremendous hard work and incredible gains. Each Member of the Month selection will have their photo and story displayed at each location. This month, please help us in congratulating our first Member of the Month, Mike H. We had a chance to sit down with Mike and discuss life before CrossFit, being a Golf Pro, running the Chicago Half Marathon, returning from an Achilles injury, and tips for new members. Congratulations Mike H!

January Member of the Month - Mike H from bllames on Vimeo.

Alaskan Qualifier

Bench Press 5-3-1+ @ 67.5%/76.5%/85.5%

Then, from Alaskan Qualifier
4 rounds for time of:
6 CTB pull-ups (3 for women)
6 Ring dips (3 for women)
500M row
6 Thrusters (135/95 or 80% of max press)

Optional Post WOD: 3xmax handstand push-up (90 second rest)

Post loads, time, and reps to comments.

The Weekend!

Friday 5Feb10

Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%

Then, for time:
10 power snatches time (75% of 1RM snatch)
50 double-unders
8 power snatches
40 double-unders
6 power snatches
30 double-unders
4 power snatches
20 double-unders
2 power snatches
10 double-unders

Optional Post WOD: 3x10 L-sits

Sled work?

Thursday 4Feb10

Rest day/Make up/skills day

"Freddy's Revenge"

Double-unders (if you have confidence in them, pick a weakness of
yours for 15 minutes)

Then "Freddy's Revenge"
5 rounds for time of:
5 shoulder to overhead (185/105 or 110% of 1RM press)
10 burpees

Post progress, skill, and time to comments.

Tuesday 2Feb10


Power Cleans 5-3-1+
1RM+5 @ 67.5%/76/5%/85.5%

Then, 5 rounds for unbroken reps of:
Wall Ball
Hang Power Clean (45% of 1RM Clean)
30 seconds of rest in-between exercises.

A break on the wall ball is any non-movement with the ball in hand.
A break on the hang power clean is any pause more than 2 seconds at
the top or bottom.

Optional Post WOD: 3x max push ups (90 seconds rest)

Post loads and reps to comments.

Regional WODs

Press 5-3-1+
1RM @ 67.5%/76.5%/85.5%

Then, for time (from 2009 Hell's Half Acre Regional):
21-15-9
Box jump (24")
Kettlebell swings (1.5/1 pood)
Sumo-deadlift high-pull (95/65 or 45% of 1RM Clean)

Optional post WOD: 3x max dead-hang pull-ups (90 seconds rest)

Post loads, time, and reps to comments