Strength:
CrossFit Total:
- 1RM Back Squat
- 1 RM Strict Press
- 1RM Deadlift
8/10/14
Open Gym today from 10:00AM-12:00PM. Make sure to come in, roll out, and get mentally ready for tomorrow’s 1RM testing!
8/9/14
Reminders:
- Foundations Class meets today at 9:00AM
- Olympic Lifting meets today at 12:00PM
- Beach WOD with CrossFit Shoreside is today! Meet at Greenwood Street Beach in Evanston at 8:30AM. Drinks and fun to follow!
Conditioning:
Partner Grace & Helen:
4 Rounds:
- 10 C&J (135/95)
- 400 m Run
then,
4 Rounds:
- 21 KBS (55/35)
- 12 Pull Ups
8/8/14
Reminders:
- Beach WOD, hosted by CrossFit Shoreside, is tomorrow at 9AM at Greenwood Street Beach!
- Foundations Class tomorrow at 9AM at HWCF
- Olympic Lifting meets at 12:00PM tomorrow
Conditioning (first):
4 Rounds:
- 3 Snatches @ 75% 1RM
- 100 Single Unders
then,
- 15 OHS
- 100m Bear Crawl
Strength:
Front Squats: 3×5
Extra:
RDL: 3×8 (add 5-10# from last time)
8/7/14
Reminders:
CrossFit Shoreside is hosting Beach WOD this Saturday at Greenwood Street Beach in Evanston!Warmups start at 8:45AM and the workout will run between 8-10AM. Show up for a great workout and a fun time.
Strength:
A. Make Up Strength
B. Tire Flips: 3x 1min AMRAP
Conditioning:
8 min AMRAP:
- 15 sec L-Sit
- 200m Plate Carry 45#
8/6/14
Strength:
Rope Climb: 5 Ascents (pick a challenging method)
or,
Prowler Pull: As heavy as possible for 14 feet
Conditioning:
**Both option are Rx
A. 3 Rounds:
- 10 STO (115/75)
- 400m Run/Row
then,
15 Muscle Ups
B. 3 Rounds:
- 10 STO (115/75)
- 400m Run/Row
then,
30 Burpees
Extra:
Strict Press: 3×10 @ 75% TM
8/5/14
Reminders:
CrossFit Shoreside is hosting Beach WOD 2014 this Saturday 8/9/14. The workout will be held at Greenwood Street Beach in Evanston. Remember, it’s a Beach WOD, so wear your swimsuit!Warmups begin at 8:30AM and the WOD will run from 9AM-10AM. More information can be found here. It will be such a fun event, Shoreside teams up with CrossFit Carbon every year to put this workout on. As always, people will be hanging out after.
Strength:
A. 4 Rounds of the following complex:
- 1 Clean Pull
- 1 Hang Clean Pull
- 3 Hang Squat Cleans
- 1 Push Jerk
- Rest 2 mins
Go as heavy as possible with good technique, increasing the weight by 5-10# each round
B. Back Squat: 4×5 @ 32×0 tempo (70% TM)
Conditioning:
In 8 minutes complete:
- 10 TTB
- 30 KBS (55/35)
- 10 TTB
- 50 KBS (55/35)
- ME TTB
Record your total reps.
8/4/14
Strength:
A. Pull Ups:
- Alternating Archer Pull Ups on Rings: 3×4 (4 each side), or
- Weighted Pull Ups: 3×8, or
- 8 min AMRAP of Strict Pull Ups
B. Weighted Push Ups: 3×8 at 40×0 Tempo
Conditioning:
With a partner complete: (One partner working at a time)
- 80 Burpee Box Jumps/Step Ups
- 400m Buddy Carry*
- 60 Pull Ups
- 200m Buddy Carry*
*Scales: Partners each carry a (M 70# Sandbag/KB, W 45# KB or Plate)
Archer Pull Up Demo:
https://www.youtube.com/watch?v=vQuEzAjsOAw
8/3/14
Open Gym today from 10AM – 12PM!
8/2/14
Reminders:
Olympic Lifting is cancelled today. The programming will be made available for those in the program to complete on Sunday during Open Gym (10AM – 12PM).
If you’re interest in Oly, remember to sign up for the Chicago Open, an Olympic Lifting meet held at CrossFit Construct on 9/27. Spots will fill up quickly. Details on registering can be found here.
Strength:
Strict Press: 5 – 3 – 1+ (75% – 85% – 95% TM)
Conditioning:
3 Rounds:
- 10 Shoulder to Overhead (115/75)
- 15 Pull Ups
then,
30 Dips