Month: May 2013

5/31/13

Katie must be reminiscing about her 105# Back Squat PR last week. No one usually looks that happy during a Hero WOD.   REMINDER: There is no 12PM class today.   A1: Weighted Pull Ups: 3×8 (1 min) A2: Weighted Push Ups: 3×8 (1 min)   5x400m Run  on the 3 mins   Extra: Powell …
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5/30/13

Rest/Make Up Day   NOTE: Friday’s 12PM class has been moved to today due to the CrossFit Regionals at Navy Pier. Today’s class schedule: 9AM, 12PM, 5:30PM, 6:30PM, 7:30PM Friday Regional’s Schedule 5/31/13: Friday: Event 1: Heats start at 9:00AM – Running in the order of Team, Women, Men George’s is set to start around 11:30AM …
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5/29/13

  Back Squat: 4×5 (2 min rest)   4 Rounds: 2 min AMRAP: 10 Box Jumps (24/20) 10 Burpees 2 min Rest between rounds   Extra: Hip Extensions: 3×10

5/28/13

Congrats to Bjorn, who got his first muscle up last week! We also had to capture proof of his innovative counting technique during Murph on Monday.   Push Jerks: 5×3   10 min AMRAP: 250m Row 20 Double Unders 10 Ground to Overhead (135/95)   As many of you may know, the North Central CrossFit …
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5/27/13

Happy Memorial Day! Class Schedule Today: 10AM 11AM 12PM Today, you will have a choice between (2) CrossFit Hero WODs. The workouts can be performed individually or with a partner.   WOD #1: “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run * The workout must start and end …
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