Friday

End of the year wod. Here is a longer workout so you can feel even worse tomorrow morning when you wake up. It has been an exciting year at crossfit west loop and next year will be even better. So if you can make it stop in at 9 or 10 am today and try to tackle this workout.

For time

50 kb swings American
40 walking lunges with kb
30 hang power cleans
20 pull ups
10 hand stand push ups
20 toes to bar
30 thrusters
40 wall balls
50 Kb swings Russian

Thursday

Rest/make up day


As a reminder we will have class at 9 and 10 am tomorrow morning. No class on saturday. Ten am class on Sunday morning.

Wednesday

Squat clean

3-3-3


Then for time

2 k Row


Post Wod

3 times 30 second amrap of ring rows
5 minutes of clean skill work.

Class will be held on Friday this week at 9 and 10 am. There will be no class on new years day.

Tuesday

Tuesday
Strength
3 times 30 second amrap of push ups.
Set one wide. Set two under shoulders. Set three close grip
Rest one minute in-between each set

Then for time

7 rounds

7 push press 95/65
7 pull ups
7 box jumps 24/20
7 sit ups

Rest exactly 30 seconds between each round and record total time including rests

Post WOD. 30 ring dips. Partition as needed
Also spend A few minutes on skill work related to spilt or push jerks. Light weight.

Monday

Monday

Front squat

3-3-3

Then 8 minutes for as many rounds as possible of the following

5 single arm Russian KB swings (5 each arm)
10 dead lifts at 50 to 55 % of your one rep max
15 double unders

Post wod
Skill work on cleans for 5 minutes


Hours will remain as normal monday through thursday. Friday we will have class at 9 and 10 Am. There will be no class on Saturday. 10 am class on sunday morning.

Friday

There will be class today at 9 AM and 10 AM

Find your One Rep Max Weighted Pull Up


Then for time

21-15-9

Hang Squat Clean  (115/75)
Pull Ups

Post Wod   3 Max rep sets of Ring Rows

Thursday

Rest/ Make Up Day


We will have 2 Classes Tomorrow Morning at 9 AM and 10 AM.

Wednesday

Hang Squat Snatch / Hang Power Snatch
3-3-3


Then For Time
50 Over Head Squats @ 95/65 or 50 % of your one rep max

Post WOD

3 Rounds for 30 Seconds of Kipping Pull Ups

Tuesday

500 M Row Time Trial


Then For Time

10-8-6-4-2

Toes To Bar
Shoulder to Overhead any how  (65 to 75% of your one rep max)
Burpees

Post Wod
3 x max rep handstand push ups
1 minute of L sits partition as needed

For all of you who helped out and pitched in to fix up the office and front room THANK YOU.  I could not begin to tell you how much that means to me.  You all went out of your way to help me out and I greatly appreciate it.  I dont think i have ever been that surprised.   

Monday

Complete 2 power cleans every minute for ten minutes
Use no more than 80 % of your one rep max


Then for time

200 single unders
30 wall ball
30 box jumps
20 wall ball
20 box jumps
10 wall ball
10 box jumps
200 single unders


(20/14) on the wall ball
(24/20) on the box jumps

Saturday

As a reminder there will be a 10 am and 11 am class today.

Four Rounds of the following

500 M Row

25 Push Ups

Rest as needed between sets.  Record each round

Post Wod =  Handstand Skill Work

Friday

Find A One Rep Max Thruster

Then For Time

Fran

21-15-9 reps of the following

Thrusters (95/65 or 55% of One Rep Max Thruster)
Pull Ups

Post Wod
3 rounds of 30 sec ring rows for as many reps as possible (rest as needed)

As a reminder there will now be a 10 and 11 am class on saturday morning.  There will no longer be an open gym at 11.  Also there will be a sign up on the board for class times on Christmas and New Years Eve.  Let me know what class times if any you would like to have.

Thursday

Rest / Make Up Day

There will now be two classes on saturday morning at 10 and 11 am.  There will no longer be an open gym at 11 am.

Wednesday

Snatch Balance

4 X 2 

Then For Time 

 5 Rounds 

8 Air Squats 

8 Dead Lifts (45-55% of your 1 Rep Max)

8 Hand Stand Push Ups 

Tuesday

Tuesday

3 x 30 seconds amrap of push ups.   Rest 60 seconds in between record each round
rest as needed
3 max sets of strict pull ups.  Rest 60 seconds in between and record each round

Then for time

10-9-8-7-6-5-4-3-2-1

Power Cleans
KB Swings
Pull Ups

Saturday

Snatch 1-1-1-1-1

Find your one rep max squat snatch.  (Must pass through a full squat)


Remember tonight is the crossfit chicago holiday party.  If you forgot to RSVP please drop jonny an email at jonny@crossfitchicago.com.  Also today there will be no open gym at 11:00 AM.

Friday

This Saturday Night is the Crossfit Chicago Holiday Party at Rockit Bar in Wrigleyville.  If you are attending please email Jonny at jonny@crossfitchicago.com.  Also there will only be a 10 am class tomorrow morning and no open gym at 11 am.

Friday 

Split Jerks

3-3-3-3-3

The following will be done for time from start to finish.  The same weight will be used for the sdhp and the power cleans.  Weights for both will not exceed 95 pounds for men or 65 pounds for women.  You will record you overall time plus you reps of knees to elbows.  Check out crossfit.com for a great picture of what we should be striving for while doing a kte.

2 Minute amrap of knees to elbows

Rest 1 Minute

Then 3 Rounds of the following

10 Handstand Push Ups

10 Sumo Dead lift high pulls

10 Hang Power Cleans

Rest 1 Minute

2 Minute Amrap of knees to elbows

Wednesday

Snatch grip Dead Lift 5-5-5

Then 

15 Minute AMRAP

6 Hang Squat Clean 115/75

12 Pull Ups

24 Box Jumps 20/14

Post WOD = 

3 min plank hold

Tuesday

Snatch Balance Skill Work

Bench Press

90 second AMRAP of Body Weight Bench Press

Rest 1 Minute

60 second AMRAP of Burpees

1k Row for time 

Monday

Overhead Squat  5-5-5

Then For Time 

 15-12-9-6-3 Reps Of 

Power snatch (75/45)

KB Swings Heavy

Post WOD

3x10 Reps of Knees to Elbows

3x5 Back extensions

Saturday

Today there will be no regular class.  Instead the gym will be open at 9 Am for the Crossfit total and 1/2 Cindy finals.  Feel free to stop in and get it in even if you have not signed up yet.  9 am to ????

Friday

Be sure to sign up for a time for tomorrow.  If you can not sign up today email me and ill sign up for you.  Again feel free to bring anything you wish and as always if you have any questions email me at derek@crossfitchicago.


Friday

Power Snatch 3-3-3-3-3

Post WOD = 3 x 10 GHD Sit Ups

Thursday

Rest/Make-Up


Remember to sign up for a time slot for Saturday.  There will not be a normal 10 am class.  Also please email me if you are bringing anything so i can organize what we need.  The format for saturday will be the same as the first time.  You will start working out at the time you chose so you will need to show up early to warm-up.  Feel free to come early or hang around after.  

Wednesday

Be sure to sign up for saturdays crossfit total.  If you can not attend there will be make-ups after this weekend.  

Wednesday 

With a Running Clock

Complete 2 Power cleans every minute for ten minutes at 80 % of your one rep max

Then

8 Minutes For as many rounds as possible of the following

12 Double Unders

9 Box Jumps (24/20)

6 Hang Squat Cleans (75/45)