The "Jackie" Challenge begins today!
Rest day.
MattW after his first "Fight Gone Bad!"
Wednesday, March 17, 2010
Good Fight!
Thursday 18Mar10
The "Jackie" Challenge begins today!
Rest day.
MattW after his first "Fight Gone Bad!"
The "Jackie" Challenge begins today!
Rest day.
MattW after his first "Fight Gone Bad!"
Sunday, March 14, 2010
New strength cycle
Monday 15Mar10
Strength:
Regular - Squat 3x5
Advanced - Overhead Squat 5x1
Then, as many rounds as possible in 12 minutes:
5 burpees
10 pull ups
15 sit ups
Post WOD skill - 3 x max handstand push ups with 1 controlled negative at conclusion of each
set (90 seconds rest)
Strength:
Regular - Squat 3x5
Advanced - Overhead Squat 5x1
Then, as many rounds as possible in 12 minutes:
5 burpees
10 pull ups
15 sit ups
Post WOD skill - 3 x max handstand push ups with 1 controlled negative at conclusion of each
set (90 seconds rest)
Thursday, March 11, 2010
Chipper!
ATTENTION: The West Loop location will be closed on Saturday but everyone is welcome to head over to Lincoln Park to join us for some pre-St Patty's Day Festivities. There will be a workout (for those who want to do an interesting drinking wod and those that do not). Then there will be some fun stuff (ping pong, beer pong, flip cup...) there for those who want to hang out before doing some bar hopping.
Power Clean 5-5-5+ @ 60%/70%/80%
Then, for time:
100 Box Jumps (24'/20")
80 KBS (1.5/1 pood)
60 Wall Balls
40 pull-ups
20 cals on the rower
Post loads and time to comments.
Power Clean 5-5-5+ @ 60%/70%/80%
Then, for time:
100 Box Jumps (24'/20")
80 KBS (1.5/1 pood)
60 Wall Balls
40 pull-ups
20 cals on the rower
Post loads and time to comments.
Tuesday, March 9, 2010
Competitors
Wednesday 10Mar10
The third workout of the day for these gals (and a second for Kurt).
Jerk 5-5-5+ @ 60%/70%/80%
Then, 5 rounds for time of:
8 Overhead squats (115/65)
30 Double-unders
Optional post WOD:
3x Max push ups (90 seconds rest)
Post loads, time, and reps to comments.
The third workout of the day for these gals (and a second for Kurt).
Jerk 5-5-5+ @ 60%/70%/80%
Then, 5 rounds for time of:
8 Overhead squats (115/65)
30 Double-unders
Optional post WOD:
3x Max push ups (90 seconds rest)
Post loads, time, and reps to comments.
Monday, March 8, 2010
Rope climber
Donna up on the rope.
Handstands (free standing, against the wall, on the rings, parallettes...)
Then for time:
2K Row
Compare to 12Jan10.
Optional post WOD:
60s on/60s off/45s on/45s off/30s on/30s off
sit ups
Post progress, time, and reps to comments.
Sunday, March 7, 2010
CrossFit Total
ATTENTION!!! The following WOD will take upwards to an hour or possibly longer to complete. Please come in early or be prepared to stay a little late.
"CrossFit Total"
Back squat, 1 RM
Press, 1 RM
Deadlift, 1RM
Post total to comments.
Compare to 11Jan10.
Click here for more details on the CrossFit Total Rules and Regs.
Thursday, March 4, 2010
Initial 5k
Friday 5Mar10
Overhead Squat 5-3-1+ @ 67.5%/76.5%/85.5%
Then, for time: 5K run
(Even if you are on a 3x a week package feel free to come in today on us to find your 5k time)
Compare to 9Nov09.
Optional post workout skill: (90 seconds rest)
3x3 skin the cat or
3x12 KTE
Post loads, time, and post skill to comments.
Overhead Squat 5-3-1+ @ 67.5%/76.5%/85.5%
Then, for time: 5K run
(Even if you are on a 3x a week package feel free to come in today on us to find your 5k time)
Compare to 9Nov09.
Optional post workout skill: (90 seconds rest)
3x3 skin the cat or
3x12 KTE
Post loads, time, and post skill to comments.
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