9/20/14

Bucktown CrossFit Throwdown!

Today is the day! The Throwdown with Bucktown CrossFit will start at 12:00PM with a BBQ to follow. If you haven’t signed up, there is still time. Show up a bit early and we will find you a partner for the workout. We will provide the burgers and brats for the BBQ. Please bring a side dish if you’d like and BYOB.

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 12PM – Throwdown
Strength:

Rope Climb: 8 ascents

Conditioning:

“Helen”
3 Rounds:

  • 400m Run
  • 21 KBS (55/35)
  • 12 Pull Ups

 

9/19/14

Reminders:

Our Throwdown with Bucktown CrossFit is tomorrow!  Because of the event, there will be a modified class scheduled on Saturday.
Saturday Schedule:

  • 9AM Foundations
  • 10AM CrossFit
  • 11AM CrossFit  cancelled
  • 12PM Olympic Lifting  cancelled
  • 12PM – Throwdown
  • 2PM – BBQ at gym
Throwdown WOD:

RX: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (95/65)
  • 2 min AMRAP of Thrusters (115/75)
  • 3 min AMRAP of Thrusters (135/95)
  • 4 min AMRAP of:
    • 30 Pull Ups
    • 30 Burpees Over Bar

Scaled: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (45/25)
  • 2 min AMRAP of Thrusters (55/35)
  • 3 min AMRAP of Thrusters (65/45)
  • 4 min AMRAP of:
    • 30 calorie Row
    • 30 Burpees Over Bar

There is still time to sign up! A sign up sheet will be posted at the gym. Please sign up with your partner if you have one. If you don’t have a  partner, we will arrange teams. $10 cash entry fee/person. BBQ is BYOB. We will provide the meat.

Strength:

A. Front Squat: 4×3 @ 32×0 Tempo
B. RDL: 4×6 @ 40×0 Tempo

Conditioning:

8 min AMRAP:

  • 10 Shoulder to Overhead (115/75)
  • 25 Double Unders

 

9/18/14

DSC_0384
 

Reminders:

This Saturday, 9/20, we are hosting a Throwdown with Bucktown CrossFit. Because of the event, there will be a modified class scheduled on Saturday.
Saturday Schedule:

  • 9AM Foundations
  • 10AM CrossFit
  • 11AM CrossFit  cancelled
  • 12PM Olympic Lifting  cancelled
  • 12PM – Throwdown
  • 2PM – BBQ at gym
Throwdown WOD:

RX: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (95/65)
  • 2 min AMRAP of Thrusters (115/75)
  • 3 min AMRAP of Thrusters (135/95)
  • 4 min AMRAP of:
    • 30 Pull Ups
    • 30 Burpees Over Bar

Scaled: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (45/25)
  • 2 min AMRAP of Thrusters (55/35)
  • 3 min AMRAP of Thrusters (65/45)
  • 4 min AMRAP of:
    • 30 calorie Row
    • 30 Burpees Over Bar

A sign up sheet will be posted at the gym. Please sign up with your partner if you have one. If you don’t have a  partner, we will arrange teams at the end of the week. $10 cash entry fee/person. BBQ is BYOB. We will provide the meat.

Strength:

Make Up Strength

Conditioning:

12 min AMRAP:

  • 3 TGU (each arm) (55/35)
  • 15 V-Ups
  • 1 min in bottom of squat with KB

9/17/14

DSC_0445
 

Reminders:

This Saturday, 9/20, we are hosting a Throwdown with Bucktown CrossFit. Because of the event, there will be a modified class scheduled on Saturday.
Saturday Schedule:

  • 9AM Foundations
  • 10AM CrossFit
  • 11AM CrossFit  cancelled
  • 12PM Olympic Lifting  cancelled
  • 12PM – Throwdown
  • 2PM – BBQ at gym
Throwdown WOD:

RX: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (95/65)
  • 2 min AMRAP of Thrusters (115/75)
  • 3 min AMRAP of Thrusters (135/95)
  • 4 min AMRAP of:
    • 30 Pull Ups
    • 30 Burpees Over Bar

Scaled: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (45/25)
  • 2 min AMRAP of Thrusters (55/35)
  • 3 min AMRAP of Thrusters (65/45)
  • 4 min AMRAP of:
    • 30 calorie Row
    • 30 Burpees Over Bar

A sign up sheet will be posted at the gym. Please sign up with your partner if you have one. If you don’t have a  partner, we will arrange teams at the end of the week. $10 cash entry fee/person. BBQ is BYOB. We will provide the meat.

Strength:

A1: Weighted Dips or Weighted Push Ups: 4×6 (+5# from last week)
A2: Bent Over Rows: 4×6 (+5# from last week)

Conditioning:

21-15-9

  • Deadlifts  (225/155)
  • Pull Ups

9/16/14

DSC_0078
 

Reminders:

This Saturday, 9/20, we are hosting a Throwdown with Bucktown CrossFit. Because of the event, there will be a modified class scheduled on Saturday.
Saturday Schedule:

  • 9AM Foundations
  • 10AM CrossFit
  • 11AM CrossFit  cancelled
  • 12PM Olympic Lifting  cancelled
  • 12PM – Throwdown
  • 2PM – BBQ at gym
Throwdown WOD:

RX: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (95/65)
  • 2 min AMRAP of Thrusters (115/75)
  • 3 min AMRAP of Thrusters (135/95)
  • 4 min AMRAP of:
    • 30 Pull Ups
    • 30 Burpees Over Bar

Scaled: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (45/25)
  • 2 min AMRAP of Thrusters (55/35)
  • 3 min AMRAP of Thrusters (65/45)
  • 4 min AMRAP of:
    • 30 calorie Row
    • 30 Burpees Over Bar

A sign up sheet will be posted at the gym. Please sign up with your partner if you have one. If you don’t have a  partner, we will arrange teams at the end of the week. $10 cash entry fee/person. BBQ is BYOB. We will provide the meat.

Strength:

Cleans: 5×3 @ 75%

Conditioning:

4 Rounds:

  • 5 Hang Power Cleans (185/125 or 70%)
  • 7 Box Jumps (30/24)
  • 200m Sprint (row or run)
  • 90 sec Rest

9/15/14

DSC_0119
 

Reminders:

This Saturday, 9/20, we are hosting a Throwdown with Bucktown CrossFit. Because of the event, there will be a modified class scheduled on Saturday.
Saturday Schedule:

  • 9AM Foundations
  • 10AM CrossFit
  • 11AM CrossFit  cancelled
  • 12PM Olympic Lifting  cancelled
  • 12PM – Throwdown
  • 2PM – BBQ at gym
Throwdown WOD:

RX: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (95/65)
  • 2 min AMRAP of Thrusters (115/75)
  • 3 min AMRAP of Thrusters (135/95)
  • 4 min AMRAP of:
    • 30 Pull Ups
    • 30 Burpees Over Bar

Scaled: In teams of 2, complete the following with one person working at a time

  • 1 min AMRAP of Thrusters (45/25)
  • 2 min AMRAP of Thrusters (55/35)
  • 3 min AMRAP of Thrusters (65/45)
  • 4 min AMRAP of:
    • 30 calorie Row
    • 30 Burpees Over Bar

A sign up sheet will be posted at the gym. Please sign up with your partner if you have one. If you don’t have a  partner, we will arrange teams at the end of the week. $10 cash entry fee/person. BBQ is BYOB. We will provide the meat.

Strength:

A. Back Squat: 4×6 (2 min rest) (75% 1RM)
B. Split Squat: 4×6 @ 3110 Tempo (6 each leg) (90 sec rest)

Conditioning:

15 min AMRAP:

  • 50 KBS (55/35)
  • 400m Run
  • 30 TTB
  • 20 Thrusters (115/75)
  • 10 Muscle Ups (15 Pull Ups/15 Dips)

 
 
 

9/14/14

DSC_0304
Open Gym today from 10AM-12PM!

9/13/14

Reminders:
  • Foundations Class meets today at 9AM.
  • Olympic Lifting class meets at 12PM.
Throwdown/BBQ:

Next Saturday, 9/20, we will be hosting Bucktown CrossFit for a throw down! Workout begins at 12PM and we will BBQ at the gym after. $10 entry fee, and this will be a partner workout. Details on the workout (scaled/Rx standards) will be released this upcoming week!
Last day of Mystery Week!

Conditioning:

“Volkswagen”
21-15-9

  • Bench Press (BW/70% BW)
  • Strict Pull Ups

then,
800m Run

9/12/14

Second to last day of mystery week! What clues can I give? Here’s what we can say…21-15-9.

Strength:

A. Front Squat: 4×5 @ 32×0 Tempo
B. RDL: 3×8 @ 40×0 Tempo

Conditioning:

21-15-9

  • TTB
  • Wall Ball
  • Double Unders
Extra:

A. Strict Press: 3×8
B. Spend 3 minutes in the bottom of a squat with a KB

9/11/14

DSC_0487
Day 4 of Mystery WOD week…Will it be a typical Thursday? Come in to find out!

Strength:

Make Up Strength

Conditioning:

4 Rounds: (not for time)

  • 3 Turkish Get Ups (each arm)
  • 30 sec L-Sit
  • 1 min in the bottom of a squat