2/5/13

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Muscle Ups: 5xME (2 min rest)
or
A1. Pull Ups: 3×30 sec AMRAP (1 min rest)
A2. Dips: 3×30 sec AMRAP (1 min rest)
 
4 Rounds:

  • 15 Box Jumps (24/20)
  • 10 Ring Rows
  • 3 Wall Walks

2/4/13

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“CrossFit Total”
1RM Squat
1RM Press
1RM Deadlit
**Compare loads to 11/5/12.
It is Day 1 of our February 2013 Paleo Challenge! We will be regularly posting recipes and info about the challenge here. Be sure to check it daily!
 

2/2/13

Find 1RM OHS or 
5 Min AMRAP of burpees (For those participating in the challenge)
 
21-15-9
KBS (53/35)
Pull ups
DUs
 
Make sure to stick around for the “Paleo Challenge” info session at 12:00PM!
 
 

2/1/13

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4×200 yard Sprint
 
3 min AMRAP:

  • 5 Box Jumps
  • 7 TTB

 
2 min AMRAP of Prowler Push for distance
 
1 K row
 
Our first Paleo Challenge will be starting on Monday, Feb 4th! We will have a meeting to discuss the challenge on Saturday 2/2 at noon. The challenge will cost $50, $20 of which will go towards (2) Bio-Sig body fat tests and $30 will go towards the winners’ cash prizes! We will have a baseline workout this Saturday for the challenge as well.  We encourage everyone to participate. It is only one month long, and is worth a shot to see how much better you feel and perform with a clean diet!

1/30/13

Claire with the rope climb!

Claire with the rope climb!

Back Squat: 3×5
 
Complete 1 round every 3 minutes for a total of 5 rounds:

  • 6 Hang Squat Clean Thrusters (135/95)
  • 8 Burpee Over Box
  • 10 KBS

 
Extra:
Work on handstands
Work on Skin the Cat
 
Omar getting his first bar muscle up!
 
Announcement:
It has been kept more or less quiet, but yes, a Paleo Challenge will be starting on Monday, Feb 4th! We will have a meeting to discuss the challenge on Saturday 2/2 at noon. The challenge will cost $50, $20 of which will go towards (2) Bio-Sig body fat tests and $30 will go towards the winners’ cash prizes! We will have a baseline workout this Saturday for the challenge as well.  We encourage everyone to participate. It is only one month long, and is worth a shot to see how much better you feel and perform with a clean diet!

1/29/13

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A: Find a 1RM Bench Press
B: Weighted Pull Up: 4×5
 
For Time: (12 min cap)

  • 750m Row
  • 21 HSPU
  • 500m Row
  • 15 HSPU
  • 250m Row
  • 9 HSPU

 
Extra:
BB Roll Out: 3×5

1/28/13

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Hang Snatch (Squat): 10×1
 
8 min AMRAP:

  • 5 Power Snatches (135/95) or 60%1RM
  • 10 Wall Balls
  • 20 Lateral Jumps Over The Bar

 
Extra:
GHRs: 3×10

1/26/13

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A1. Weighted chin ups: 3×5 (1min rest)
A2. Weighted push ups: 3×5 (1min rest)
 
In 12 minutes, complete the following with a partner:
60 Burpees
Then, AMRAP of:
12 Front squats (135/95)
60 Double unders
 
Extra:
Strict TTB: 3xME
 
 
 

1/25/13

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Deadlift 3×5
 
4×100 yard Sprints
 
4 Rounds:

  • 30 seconds of Ring Rows
  • 30 seconds of Push Press (75/55)
  • 1 minute rest

 
Extra:
3 Rope Climbs
 
 
Andersonville CrossFit, Edgewater, Chicago