WOD

6/20/13

Rest/ Make Up Day

6/19/13

Split Squats: 3×8 (31×0) (2 min rest)

 

5 Rounds:

  • 9 Deadlifts (115/75)
  • 6 Hang Power Snatch
  • 3 OHS

**8 min time cap

 

Extra:

Hip Extensions: 3×10 (30 sec)

TTB: 3xME (1 min)

6/18/13

A1: Bench Press: 4×5 (1 min)

A2: Pull Up: 4×8 (1 min)

 

5 Rounds:

  • 30 sec AMRAP Thrusters
  • 30 sec AMRAP of Burpees
  • 1 min Rest

 

Extra: Powell Raise: 3×10

6/17/13

“CrossFit Total”

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

It’s due time for our Quarterly Strength Test, the CrossFit Total. If you are newer member, this will be a great baseline test of your strength numbers. If you have been around for a bit, compare your results to 3/4/13.

 

 

6/16/13

No Open Gym today. The gym is CLOSED.

6/15/13

A1: Front Squat: 4×3 (1 min rest)

A2: Bent Over Row: 4×8 (1 min rest)

 

“CrossFit Disco”

10-9-8-7-6-5-4-3-2-1

  • Power Cleans @ 75% BW
  • Pull Ups

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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