Press 3-3-3+ 70-80-90%
Then for time
10-8-6-4-2 reps of the following
30 seconds rest between rounds
Shoulder to over head
Toes To Bar
burpees
3 x 8 close grip bench tempo 3OXO
Tuesday, January 18, 2011
Monday, January 17, 2011
Monday
Front Squat
3-3-3+
10 minutes for as many rounds as possible of the following
6 dead lifts 135/95 or 40 % of your one rep max
9 box jumps
12 double unders
15 sit ups
Post Wod = Bent over barbell rows 3 x 8
Plus 3 x 7 strict pull ups. Change hand position on each set
Again as a reminder. We will be having a grand re-opening party on saturday jan. 29th. There will be no regular classes on that day. A team wod will start around 11 am. Please sign up for a shirt if you would like to purchase one on that saturday.
Thursday, January 13, 2011
Friday
Friday
Split jerk
2-2-2-2-2
Then for time
50 chest to bar pull ups
50 burpees
Post wod
3x8 tempo close grip bench ( 3OxO )
On Saturday January 29th CrossFit West Loop will be having a Grand Re-Opening. There will be a team workout that will start at 11 am and drinks to follow at a local bar. There will also be a new re-designed t-shirt for sale. If interested in purchasing a new shirt please put you name on the list at the box along with the size shirt you would like. Saturday the 29th will be open to any and everyone so feel free to stop in and bring someone along. Again more details to come shortly...
Split jerk
2-2-2-2-2
Then for time
50 chest to bar pull ups
50 burpees
Post wod
3x8 tempo close grip bench ( 3OxO )
On Saturday January 29th CrossFit West Loop will be having a Grand Re-Opening. There will be a team workout that will start at 11 am and drinks to follow at a local bar. There will also be a new re-designed t-shirt for sale. If interested in purchasing a new shirt please put you name on the list at the box along with the size shirt you would like. Saturday the 29th will be open to any and everyone so feel free to stop in and bring someone along. Again more details to come shortly...
Wednesday, January 12, 2011
Wednesday
Front Squat 5-5-5+
65%-75%-85%
5 rounds of the following with 60 seconds rest in between each round
5 hang squat cleans
10 air squats
5 hang squat snatches
post wod
3 x 8 bent over rows with dumb bells
Tuesday, January 11, 2011
Tuesday
Tuesday
Press
5-5-5+
(65%-75%-85% of your on rep max)
15 Minutes for as many rounds as possible of the following
5 clapping push ups
10 russian kb swings
15 double unders
20 box jumps
post wod = free standing handstands
Monday, January 10, 2011
Monday
Monday
Power Snatch
Find a 1 Rep Max Power Snatch
Then For Time
5 rounds of the following
5 Hang power snatch (95/65)
10 Air Squats
5 Hang power cleans (same weight as snatch)
post workout
Glute ham raises
3x5
toe to bar
3x8
Friday, January 7, 2011
Friday
Friday
3 sets of max reps strict pull ups/ chin ups rest 60 seconds between sets
3 sets of max ring dips rest 60 seconds between sets
Then for time
5 rounds of the following
3 push press
6 box jumps
9 sit ups
12 kb swings
9 sit ups
6 box jumps
3 push press
Rest exactly one minute between rounds
3 sets of max reps strict pull ups/ chin ups rest 60 seconds between sets
3 sets of max ring dips rest 60 seconds between sets
Then for time
5 rounds of the following
3 push press
6 box jumps
9 sit ups
12 kb swings
9 sit ups
6 box jumps
3 push press
Rest exactly one minute between rounds
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