WOD

Monday 12/16/19

Monday Vibez!

ANNOUNCEMENTS

YOGA CANCELLATION

Yoga is cancelled for the next two Sundays, 12/22 and 12/28.

CROSSFIT

Part 1

Back Squat: 4 x 5 with a 40X1 Tempo

-Start at 50% of 1RM and go up if possible.

-If you can, go up 5-10# from last week.

Part 2

FOR TIME

21 – 15 – 9 – 6 – 3

Bar Facing Burpees

Barbell Front Rack Alternating Reverse Lunge (65/95)

Sunday 12/15/19

TODAY’S SCHEDULE

10:00am – 12:00pm: OPEN GYM

12:30pm – 1:30pm: YOGA

Saturday 12/14/19

FOUNDATIONS

Part 1

A1. Goblet Squat: 10 – 10 – 10

A2. Ring Rows: 10 – 10 – 10

Part 2

21 – 15 – 9

Cals on the Rower

V-Ups

*10 Burpees after each round

CROSSFIT

Part 1

Romanian Deadlift

4 x 5 with 40X1 Tempo

Part 2

2 ROUNDS – FOR TIME

30 Front Squats (95/135)

30 Chest to Bar Pull Ups

OLYMPIC WEIGHTLIFTING

A. Snatch with a pause at the knee and in the catch

5 x 2 starting at 65%

B. Back Squat

4 x 8-12 @ 70% (or add 5-10# from last week)

C. 4 ROUNDS – FOR QUALITY

3 – 8 Weighted Chin Ups

3 – 8 Weighted Dips

3 – 8 V-Ups

Rest 1:30

Friday 12/13/19

CROSSFIT

Part 1

SNATCH!

Athletes can either spend 20min testing a 1RM Snatch or perform the following:

Every 2:00 for 8 Rounds

2 Snatches (Power or Full)

Part 2

In Teams of 2…

10:00 Max Cal Row or Bike

Thursday 12/12/19

LAST MINUTE CANCELLATION – OLY

Due to sudden illness, there will be no Olympic Weightlifting class tonight. The programming is available below and we will still have Open Gym from 5:30-7:30pm, so you can come by and get the work done.

Apologies for the last minute cancel. Please spread the word!

OLYMPIC WEIGHTLIFTING

A. Find a Max

1 Power Clean + 1 Push Jerk

B. Find a Max

2 Behind the Neck Push Press + 1 Overhead Squat

C. Front Squat with a :07 Pause at the Bottom and :15 Hold at the Top

  • Find a Max
  • Drop the weight 25% and perform 3 x 3 with the same pause scheme

D. 4 ROUNDS – FOR QUALITY

6 Snatch Grip Deadlifts

6 Shrugs

3 – 8 Bottoms Up KB Press

Rest 1min

FOUNDATIONS

“CrossFit Open Workout 19.1”

15min AMRAP

19 Wall Balls

19 Calorie Row

Wednesday 12/11/19

CROSSFIT

Part 1

In 12:00, find a max weight for a set of 15 Unbroken Thrusters.

  • Working/Max set needs to be :45 or less.

Part 2

FOR TIME

21 – 15 – 9

Two-for-One Wall Ball (14/20)

Sit Ups

Russian Swing (35/53)

Get your free Trial Class now!

“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

Address:

1834 W. Balmoral Ave Chicago, IL 60640

Phone Number:

Email: