Find 1RM Push Press
Press: 3×5 (at 80% of 1RM Press)
For Time:
12-10-8-6-4-2
Burpees
Pullups
(100 yard sprint after every round)
Our class schedule for the Thanksgiving holiday will be as follows:
Wed 11/21: 6AM, 12PM, 4:30PM, 5:30PM
Thurs 11/22: NO CLASS
Fri 11/23: NO CLASS
Sat 11/24: 12PM Class (we plan on doing a fun partner/team WOD and maybe a potluck after)
11/17/12
Undisclosed partner WOD! It should be fun. Wear some warm clothes, there will be a little outdoor running on this beautiful Chicago morning!
11/16/12
Close grip bench press 5×5
Weighted chin ups 5×8-12
12 min AMRAP:
7 TTB
9 American KBS
11 Calorie Row
Extra:
Split Squats 3×12
11/15/12
Rest/Make Up Day
Get some sleep. It’s important!
11/14/12
Clean
3-3-3-3-3
8×50 yard sprints (record your fastest and slowest splits)
Extra:
2 Rounds
50 sit ups
50 double unders
FYI, we will be closed on Thursday, 11/22 and Friday, 11/23 for the Thanksgiving holiday. We will likely add an extra class or open gym time on Saturday the 24th. A partner/team WOD is in the works!
CrossFit Journal – Pose Running Method
11/13/12
Every minute on the minute for 10 minutes:
3 Hang Snatch
3 OHS
3 Rounds:
25 yard burpee broad jump
12 pullups
Extra:
Seated DB external rotation 3×12
Trapeze in the 2013 Games? Good thing George has started training…
11/12/12
Back Squat 3×10, Rest 2 mins
**If you completed all reps last week, increase the weight. If you fell short of 10 reps, keep the same weight.
21-15-9
Deadlifts
Thrusters
Extra:
Ring Rows 3×8-12
Poliquin Blog – Tip 405: Dead Lift For a Stronger Back and Tighter …
11/9/12
Every minute on the minute for 10 minutes:
1 Clean Pull
1 Hang Power Clean
1 Power Clean
1 Front Squat
(as heavy as possible)
Back Squat 4×10 @ > 75% 1RM (2 min rest)
Extra:
Pullup work
11/8/12
Rest/Make Up Day
11/7/2012
Romanin Deadlift: 4×8
Then complete the following in any order:
3 Rounds of
20 KBS
20 DUs
rest as needed
500 M Row
rest as needed
100 Yard Prowler push