1/22/16

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Strength:

Front Squat: Find a 1RM with 5 sec in the bottom and 12 secs at the top
then,
Front Squat: 3×3 @ 80% of today’s 1RM (same tempo – 5 secs in bottom, 12 secs at top)

Conditioning:

10 min AMRAP:

  • 5 Squat Clean (65 – 70% 1RM)
  • 10 Strict Push Ups
  • 200m Run, Row, or 15 cal Airdyne

1/21/16

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TODAY’S SCHEDULE:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations

Open Gym
During the 6AM, 9AM, and 5:30PM Open Gym times, you may work independently, or make up the strength and conditioning from earlier in the week. A coach will be available to guide athletes through a warm up, strength, and WOD if making up workouts from earlier in the week.
During Olympic Lifting and Foundations, open gym is still available to athletes, but please be aware that the coach’s focus will be on those specific classes and not on managing the open gym time.

FOCUS OF TODAY’S FOUNDATIONS:
  • Air Squat
  • Overhead Squat
  • Snatch

Foundations WOD:
8 min AMRAP:

  • 5 OHS
  • 5 Snatches
  • 10, 5m Lateral Shuffle

1/20/16

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Strength:

A1. Weighted Pull Ups: 5×5-9
A2. Strict Press: 5×5-9 (pull from floor)

Conditioning:

Open WOD 15.3
Rx:
14 min AMRAP:

  • 7 Muscle Ups
  • 50 Wall Balls (20/14)
  • 100 Double Unders

Scaled:
14 min AMRAP:

  • 50 Wall Balls
  • 200 Single Unders

1/19/16

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Strength:

Find max weight for a 25m Farmers Carry (1 length of gym)

Conditioning:

2000m Row TT

1/18/16

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Strength:

Back Squat: 3×8*
*Rest 120 seconds between sets. For rep #1 pause 3 seconds at bottom. Then, try to get the remaining 7 reps done within 30 seconds

Conditioning:

For Time:

  • 30 Clean & Jerks (135/95)
  • 30 CTB Pull Ups

1/17/16

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Open Gym today from 10AM – 12PM!
Good luck to Lindsey & Gillen as they compete in the Icebox Classic at CrossFit 155 in Mundelein, IL! They will be competing as a team from roughly 9AM to 4PM. Come out to support if you can!

1/16/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundation:
  • Deadlift
  • Front Squat
  • Power Clean

Foundations WOD:
8 min AMRAP:

  • 5 Deadlift
  • 5 Power Clean
  • 5 Front Squat
  • 250m Row
Conditioning:

For Time:

  • 800m Run
  • 50 Wall Balls (20/14)
  • 40 KBS (70/55)
  • 30 TTB
  • 20 Power Cleans (135/95)
  • 10 Muscle Ups (Scale is 20 Ring Dips or 20 Push Ups)

1/15/16

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Strength:

Front Squat: Find a 1RM with 7 sec in the bottom and 15 secs at the top
then,
Front Squat: 3×3 @ 85% of today’s 1RM (same tempo – 7 secs in bottom, 15 secs at top)

Conditioning:

10 min AMRAP:
RX+

  • 1 Legless Rope Climb
  • 3 Squat Snatches (135/95)
  • 5 HSPU

RX:

  • 3 Rope Climbs, 10 Pull Ups, or 10 Ring Rows
  • 10 OHS (115/75)
  • 10 Burpees

1/14/16

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Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations

Open Gym
During the 6AM, 9AM, and 5:30PM Open Gym times, you may work independently, or make up the strength and conditioning from earlier in the week. A coach will be available to guide athletes through a warm up, strength, and WOD if making up workouts from earlier in the week.
During Olympic Lifting and Foundations, open gym is still available to athletes, but please be aware that the coach’s focus will be on those specific classes and not on managing the open gym time.

Focus of Today’s Foundations:
  • Strict Press
  • Push Press
  • Split Jerk

Foundations WOD:
5 min AMRAP:

  • 5 Push Press
  • 5 Split Jerk
  • 10 Sit Ups

1/13/16

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Reminders:
  • If you pre-ordered a hoodie, they will be charged this week. We’re hoping to have them done in 2 weeks!
  • Foundations Class meets Thursday @ 7:30PM and Saturday at 9:00AM (these count towards your week)
  • Olympic Lifting meets Thursday at 6:30PM and Saturday at 12:00PM (these count towards your week)
Strength:

Find a 1RM Clean

Condtioning:

Death by Thrusters (95/65)