1 Mile Run Time Trial
2011 Open Workout 11.4
10 min AMAP:
- 60 Bar Over Burpees
- 30 OHS (120/90)
- 10 Muscle Ups (Bar or Ring)
1 Mile Run Time Trial
2011 Open Workout 11.4
10 min AMAP:
This Saturday, 1/19, Dr. Justin Boyce from Diversey Health Center will be coming in for a 30-45min shoulder mobility clinic at 11AM. The 11AM class on 1/19 will be cancelled, but there will be an open gym from 12-1PM.
Find 1RM Clean & Jerk
“Grace”
30 clean and jerks (8min cap)
rest 2 min, then
500m row
1 min rest, then
3 Rounds:
Extra:
3x1min AMRAP of double unders (1 min rest between rounds)
Rest/Make Up Day
Happy Birthday, Katy W.!
3 Position Snatch (low to high): 5×1
12 min AMRAP:
Extra:
Ring Rows: 3×10
This Saturday, 1/19, Dr. Justin Boyce from Diversey Health Center will be coming in for a 30-45min shoulder mobility clinic at 11AM. The 11AM class on 1/19 will be cancelled, but there will be an open gym from 12-1PM.
CrossFit Andersonville, Chicago, Edgewater, Lincoln Square
Back Squat 3×5
7 min AMRAP:
Extra:
Hip Extension 3×10
CrossFit Andersonville, Chicago, Edgewater, Lincoln Square
A1: Pull Ups 3×5
A2: Close Grip Bench Press 3×5
21-15-9
Extra:
GHD Sit Ups: 3xME
This Saturday, 1/19, Dr. Justin Boyce from Diversey Health Center will be coming in for a 30-45min shoulder mobility clinic at 11AM. The 11AM class on 1/19 will be cancelled, but there will be an open gym from 12-1PM.
Andersonville CrossFit, Chicago, Edgewater, Lincoln Square
Partner “Badger”
3 Rounds:
*1 person works at a time to complete this Hero WOD
Extra:
Pistols: 3×5 (each leg)
Ring Push Ups: 3×5
A reminder that there is a 10AM and 11AM class on Saturdays now.
Next Saturday, 1/19, Dr. Justin Boyce from Diversey Health Center will be coming in for a 30-45min shoulder mobility clinic at 11AM. The 11AM class on 1/19 will be cancelled, but there will be an open gym from 12-1PM.
CrossFit Andersonville, CrossFit Chicago, CrossFit Edgewater
Press: 3×5
4 min AMRAP of Rowing for Calories
3 min AMRAP of Burpees
2 min AMRAP of Double Unders
Extra:
DB External Rotation: 3×8
Andersonville CrossFit, CrossFit in Chicago, Edgewater CrossFit
Deadlift: 3×5
“Nancy”
5 Rounds:
*20 min time cap
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