Tuesday

“Jackie” 

1K row

50 Thrusters (45/33)

30 Pull Ups

3 x Max reps of HSPU

Sign Up Sheets for the finals on this Saturday Dec 4th will be in the box tonight.  Great job everybody on the workout last night.  Good to see everyone stick it out and run outside in the beautiful Chicago weather!

Monday

This Saturday December 4th is the finals for the Crossfit total and 1/2 Cindy Challenge.  There will be a sign up sheet at the box for time slots.   Heats for the finals will be run in 20 min intervals just like the first go around.  This will NOT count towards your 3 day membership so feel free to get your workouts in during the week.  If you were not around for the for the first Crossfit Total feel free to sign up and do it on Saturday.  There will also be sign up sheets for food and refreshments on Saturday.  Anything and everything (paleo or not) will be appreciated.


Monday

Memorial WOD

“Kari”

Kari was first and foremost a CHEERleader- in so many ways. She passed away unexpectedly on May 11th, 2010 from a fatal brain hemorrhage. If you knew her, you'd know how much she meant to people. If you were a stranger, she would treat you as if you meant the world to her - even after only having known her for five minutes! This extended not only to social pursuits, but also to her passion for physical therapy and rehabilitation. As a friend, caretaker, fellow Crossfitter, and a Warrior; Kari fought adversity with love, passion, and unconditional support. Thank you so much for participating in honoring her passion and memory; she is surely cheering you on as fight through this workout!

For Time

11 Push Press/Jerks (155/95)

11 CTB Pull Ups

400 M Run

29 Power Cleans (155/95)

29 Burpees

400 M Run

28 Dead Lifts (155/95)

28 Box Jumps (24”/20”)

400 M Run 

Dress Accordingly for 400 M Run or sub 200 Single Under Jump Rope

Sunday

Rest/ Make-up

There will be class at 10 AM Today.

Saturday

Hang Power Snatch
3-3-3-3-3

For Time

4 Rounds

10 Thrusters (115/85)
25 Double Unders


Post Wod =
30 Glute Ham Raises
3 Min Plank Hold (Partition as needed)

Friday

We will have class at 5 pm and 6pm.  Hours will remain the same for Saturday and Sunday.    Dot forget next Saturday is the Crossfit Total and 1/2 Cindy finals.  Sign up sheets will be in the gym on monday.

Friday

500 m Row Time Trial

Then

For Time

30-20-10 reps of the following

SDHP (65/45)
Power Wall Ball (20/14)

Post WOD = 3 x 10 Ring Rows
3x10 Strict To to bar

Wednesday

Hours Today will remain normal.  We will have class tomorrow on Thanksgiving at 9 am.  There will be no 6 am class on Friday.  Do not forget that next Saturday is the crossfit total and 1/2 Cindy Challenge finals.

Squat Clean and Jerk 1-1-1-1-1

For Time

50 Pull Ups

100 Push Ups

150 Air Squats 

Must complete in order

Tuesday

Hours will remain normal tonight with class at 5, 6, and 7pm.  

Skill Work on Split Jerks

3 minutes for as many reps as possible of Box Jumps (20/14)

Rest 2 Minutes

2 minutes for as many reps as possible of KB Swings (1.5/1)

Rest 2 Min.

1 Min. for as many reps as possible of Burpees

Record each rep for each round 

3x10 GHD Sit ups