1/19/13

Saturday Funday
Saturday Funday

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)

 
 
 
 

1/18/13

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:

  • ME dips
  • ME pull ups
  • 1 min rest

 
Extra:
3x1min AMRAP of double unders (1 min rest between rounds)
 

1/16/13

DSC_0356
Happy Birthday, Katy W.!
3 Position Snatch (low to high): 5×1
 
12 min AMRAP:

  • 200 yard Sprint
  • 9 TTB
  • 5 HSPU

 
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

1/15/13

Kenny in his last set of 3x5 back squats
Kenny in his last set of 3×5 back squats

Back Squat 3×5
 
7 min AMRAP:

  • 7 Front Squats (115/75)
  • 7 Burpees

 
Extra:
Hip Extension 3×10
 
 
CrossFit Andersonville, Chicago, Edgewater, Lincoln Square
 

1/14/13

DSC_0106
A1: Pull Ups 3×5
A2: Close Grip Bench Press 3×5
 
21-15-9

  • Row for Calories
  • Shoulder to Overhead (135/95)

 
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

1/12/13

Partner “Badger
3 Rounds:

  • 30 Squat Cleans (95/65)
  • 30 Pull Ups
  • 400 Meter Buddy Carry

*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
 
 

1/11/13

Practice makes perfect...Amanda and Connaught working on snatch technique.
Practice makes perfect…Amanda and Connaught working on snatch technique.

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
 
 
 

1/9/13

Deadlift: 3×5
 
“Nancy”
5 Rounds:

  • 400m Run
  • 15 OHS (95/65)

*20 min time cap