WOD

3/4/13

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“CrossFit Total”

  • 1RM Back Squat
  • 1RM Press
  • 1RM Deadlift

Paleo Challenge:

This is the final test out of our Paleo Challenge. So far, people have been putting up some impressive numbers with the 5 min AMRAP of burpees. Don’t forget to get your body fat testing done today. If you haven’t signed up for a time yet, please come into class early to get it done. Jess will be at the gym all day to test your body fat.

CrossFit Open

Also, don’t forget to sign up for the CrossFit Open. Go to games.crossfit.com to register under the Hardware CrossFit affiliate and team. The CrossFit Open is a 5 week event (one workout is announced every week by CrossFit HQ). You will have the opportunity to complete the Open Workouts on Thursdays and Saturdays of each week. We really encourage everyone to give this a try. There is no minimum fitness requirement to participate in the Open. Everyone, regardless of strength, age, or stamina can compete. You will have fun, and you won’t regret it!

3/2/13

A. 5 min AMRAP of Burpees

B. 3×5 Weighted Pull Ups

 

For Time: “CrossFit Baseline”

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

 

 

3/1/13

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A: Deadlift: 3×5

B: Pistols (Single Leg Squat): 3×5 (each leg)

 

For Time:

2k Row

2/27/13

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Complete 8 Rounds of the following:

  • 1 Snatch Pull
  • 1 Power Snatch
  • 1 Squat Snatch
  • Rest 1 minute

 

10 min AMRAP:

  • 3 Wall Walks
  • 30 Double Unders

 

Extra:

GHD Sit Ups: 3×10

 

2/26/13

 

A1: Close Grip Bench Press: 3×8

A2: Weighted Pull Ups: 3×8

 

5 Rounds:

  • 5 Push Press (70% 1RM)
  • 10 Burpees

 

Extra:

Banded Pull Aparts

 

It’s the countdown to the end of the Paleo Challenge, and we’re excited to see the results! This Saturday (3/2) we will have the final burpee test. On Monday, 3/4, we will be retesting the CrossFit Total, and body fat percentages. A sign up for body fat testing will be passed around on Friday and Saturday. If you are unable to make one of the final tests, contact Jess or George. The testing must happen sometime this week, before Monday the 4th.

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

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1834 W. Balmoral Ave Chicago, IL 60640

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