WOD

11/21/12

Find 1RM Clean

 

8 min AMRAP

3 Hang Cleans @75%

30 Doubles Unders

 

Extra:

A1: Back Extensions: 3×12

A2: Rope Climbs 3×2

A3: Pull up work: 3x30sec effort

 

 

11/20/12

Back Squat 3×10 @75% or > last week

*Rest 2 mins between each set.

 

4 Rounds:

15 Overheard Squats

250 meter row

 

Extra:

Split Squats: 3×12

Burpees, pull ups, and sprints, oh my! Great hustle today everyone!

11/19/12

Saturday was partner Murph! Wasn’t it fun, guys?!?

Find 1RM Push Press

Press: 3×5 (at 80% of 1RM Press)

 

For Time:

12-10-8-6-4-2

Burpees

Pullups

(100 yard sprint after every round)

 

Our class schedule for the Thanksgiving holiday will be as follows:

Wed 11/21: 6AM, 12PM, 4:30PM, 5:30PM

Thurs 11/22: NO CLASS

Fri 11/23: NO CLASS

Sat 11/24: 12PM Class (we plan on doing a fun partner/team WOD and maybe a potluck after)

 

 

11/17/12

Undisclosed partner WOD! It should be fun. Wear some warm clothes, there will be a little outdoor running on this beautiful Chicago morning!

11/16/12

Close grip bench press 5×5

Weighted chin ups 5×8-12

 

12 min AMRAP:

7 TTB

9 American KBS

11 Calorie Row

 

Extra:

Split Squats 3×12

 

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:

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