WOD

Sunday 9/15/19

TODAY’S SCHEDULE

10:00am – 12:00pm: OPEN GYM

12:30pm – 1:30pm: YOGA

Saturday 9/14/19

ANNOUNCEMENTS

SIGN UP FOR THE OPEN!

Click here to register for the CrossFit Open, beginning on 10/10!

FOUNDATIONS

“Fran”

21 – 15 – 9

Thrusters (65/95)

Pull Ups

CROSSFIT

PARTNER WOD!

26:00 AMRAP

Partner A Runs 400m

While Partner A Runs, Partner B does max AKBS (70/53)

Partners Switch

Then…

Partner A Runs 400m

While Partner A Runs, Partner B does max TTB.

Partners Switch

Then…

Partner A Runs 400m

While Partner A Runs, Partner B does max Box Jumps/Step Ups (20/24)

Partners Switch

Then…

Partner A Runs 400m

While Partner A Runs, Partner B bikes or rows for max Cals

Partners Switch

OLYMPIC WEIGHTLIFTING

A. Find a Max

2 Snatch Pulls + 1 Hang Snatch + 2 Overhead Squats

B. Find a Max

1 Clean + 3 Front Squats + 1 Jerk

C. Find a Max

20ft Farmers Carry

Thursday 9/12/19

ANNOUNCEMENTS

SIGN UP FOR THE OPEN!

Click here to register for the CrossFit Open, beginning on 10/10!

TODAY’S SCHEDULE

6am – 7am: SKILLS AND DRILLS / MAKE-UP CLASS

9am – 10am: SKILLS AND DRILLS / MAKE-UP CLASS

5:30pm: OPEN GYM

6pm – 7:30pm: OLYMPIC LIFTING

7:30pm – 8:30pm: FOUNDATIONS

OLYMPIC WEIGHTLIFTING

A. Every 2:00 for 10:00

3 Snatch Balances – Build up to 90% of 1RM Snatch

B. Power Snatch: 3 x 3 @ 75-85%

C. Muscle Clean: 3 x 3

D. Squat Clean and Jerk: 3 x 1+1 @ 75-85%

E. Glute Ham Raises: 3 x 6 – 10

FOUNDATIONS

Strength/Skill

The Dumbbell Snatch

Metcon

Tabata: Bike or Row Calories

Rest 1:00

Tabata: Box Jump or Step Up

Rest 1:00

Tabata: Jump Rope

Wednesday 9/11/19

ANNOUNCEMENTS

SIGN UP FOR THE OPEN!

Click here to register for the CrossFit Open, beginning on 10/10!

CROSSFIT

Part 1

PERFORMANCE

2 x Max Effort Sets of Strict HSPU

2 x Max Effort Sets of Kipping HSPU

*For both, stop a couple of reps shy of actual max effort. Do not go to failure.

FITNESS

2 x :15 – 1:00 Wall Facing Handstand Hold

2 x 8 – 12 reps of Double Dumbbell Push Press

Part 2

FOR TIME

35 Pull Ups

50 Box Jump Overs (20″/24″)

50 Wall Balls (14# to 9′ / 20# to 10′)

35 Pull Ups

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“It has to start somewhere, it has to start sometime, what better better place than here? What better time than now?” - Zack de la Rocha

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1834 W. Balmoral Ave Chicago, IL 60640

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