Chicago

Workout of the Day 20150304

Workout of the Day 20150304

Gymnastics

Pull-ups (Skill Review and Progression)

Metcon

Metcon (No Measure)

Thruster (Rep Cycle Thruster Practice)

3 Rounds Pause at the Top Thruster
:20 ON :40 OFF
Rest 2:00
3 Rounds Cluster Singles
:20 ON :40 OFF
Rest 2:00
3 Rounds Thrusters
:20 ON :40 OFF

Workout of the Day 20150303

Tuesday 20150303

Warm-up

There and Back Again

10 Leg Swings L&R
Down and Back High Knees
10 Burpees
Down and Back Monster Walk
10 Hollow Rocks or :30 Dead Bug
Down and Back Bear Crawl
10 Super Mans
Down and Back Heels to Glutes
10 Kips

Weightlifting

Shoulder Press (7X3@75%)

Metcon

Metcon (Time)

In 8 minutes complete the following for time...

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

T2B
Box Overs

Workout of the Day 20150226

Workout of the Day 20150226

Gymnastics

Pistols 

Build the skill and try something new. If pistols are easy for you try reduced base of support (parallette) or weighted (KB).

Metcon

Metcon (AMRAP - Rounds and Reps)

5 Rounds 3:00 ON 1:00 OFF

5 Left side Pistols
5 Left hand Snatch 53/35
5 Right side Pistols
5 Right hand Snatch
25 Double Unders

*AMRAP style and pick up where you left off. If pistols are easy do weighted pistols.

Workout of the Day 20150225

Workout of the Day 20150225

Throws

Metcon (No Measure)

Shot Put Throw Practice

Left Hand Shot
Right Hand Shot
Chest Throw

Stay light, focus on form.

Metcon

Metcon (Time)

Complete The Following For Time in 15 Minutes...

500M Row
8 Clean and Jerks 135/95
500M Row
6 Clean and Jerks 135/95
500m Row
4 Clean and Jerks 135/95
500m Row
2 Clean and Jerks 135/95

Workout of the Day 20150224

Workout of the Day 20150224

Tomorrow at Goose Island CrossFit in Chicago, Illinois

Weightlifting

Push Press (AMRAP@80%)

Build to 80% and preform an AMRAP at that weight, but stop 2-3 reps short of failure.

Metcon

Metcon (AMRAP - Reps)

Snatch (Rep Cycle Snatch Practice)

3 Rounds Hang Power Snatch
:20 ON :40 OFF
Rest 2:00
3 Rounds Power Snatch
:20 ON :40 OFF
Rest 2:00
3 Rounds Squat Snatch
:20 ON :40 OFF

Workout of the Day 20150223

Workout of the Day 20150223

Weightlifting

Back Squat (AMRAP@80%)

Build to 80% and preform an AMRAP at that weight, but stop 2-3 reps short of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in the following domains.

4:00 ON
15 Box Jumps 24/20
10 Deadlifts #115/75

2:00 OFF

4:00 ON
15 Box Jumps
8 Deadlifts #135/95

Workout of the Day 20150220

Workout of the Day 20150220

 

Weightlifting

Shoulder Press (5x8@63%)

Build to 63% and complete 5x8 in 20 minutes. Perform an as many reps as possible in the last set, but stop 2-3 reps shy of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete the following in the designated time domains...

Minutes 0-3 - Accumulate :30 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 4-6 - Accumulate :60 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 7-9 - Accumulate :90 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 10-12 - Accumulate one max hold for as long as possible in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

*Score Rounds and Reps and pick up where you left off.

      Thursday 20150220    Metcon     There and Back Again    10 Leg Swings L&R Down and Back High Knees 10 Burpees Down and Back Monster Walk 10 Hollow Rocks or :30 Dead Bug Down and Back Bear Crawl 10 Super Mans Down and Back Heels to Glutes 10 Kips     Weightlifting     Snatch     12x3 building weight across sets.     Metcon     Metcon (AMRAP - Reps)    4 Rounds 3:00 ON 2:00 OFF   10 Deadlifts at 65%  Then in the remaining time AMRAP...  10 Toes to Bar 20 Burpees 30 Ball Slams  *Score total reps

Weightlifting

Snatch 

12x3 building weight across sets.

Metcon

Metcon (AMRAP - Reps)

4 Rounds
3:00 ON 2:00 OFF

10 Deadlifts at 65%

Then in the remaining time AMRAP...

10 Toes to Bar
20 Burpees
30 Ball Slams

*Score total reps

Workout of the Day 20150218

Workout of the Day 20150218

Gymnastics

Handstand Push-ups 

Practice the movement and advance your skill. Then accumulate three max sets at a skill level you are comfortable with.

Metcon

Metcon (AMRAP - Reps)

10 Rounds
1:00 ON 1:00 OFF

10/7 Calorie Row
AMRAP Hand Stand Push Ups

Workout of the Day 20150217

Workout of the Day 20150217

Weightlifting

Back Squat (@63%)

Build to 63% and complete 5x8 in 20 minutes. Perform an as many reps as possible in the last set, but stop 2-3 reps shy of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

In 12 minutes complete as many rounds and reps as possible of...
30 Parallette Hops
30 H2H Kettle Bell Swings #53/35
30 Box Jumps 24/20

Workout of the Day 20150216

Workout of the Day 20150216

Gymnastics

Pull-ups 

Skill Review and Progression:

Ring Row
Kneeling Pull Up
Pull Up
Chest to Bar
Bar Muscle Up

Practice and build your skill. Then attempt 4 sets of 5 reps one step below your skill level.

Metcon

Metcon (AMRAP - Rounds and Reps)

16 Minute AMRAP

6 Hang Power Cleans 155/115
18 Chest to Bar Pull Ups
54 Wall Balls 20/14

Workout of the Day 20150212

Workout of the Day 20150212

Strongman

Metcon (Weight)

Hand over hand sled drag.

Use long ropes and build up weight to a moderate amount. You should not need to take a break while pulling the sled the length of the room.

Metcon

Metcon (Time)

Finish 5 Rounds For Time.

1 Kettle Bell Complex L&R
4 Single Arm Swings, 4 Hang Cleans, 1 Press, 1 Windmill, 1 Turkish Get up

40 Double Unders

Focus on quality of movement. The Kettle Bell complex should be a moderate weight. You should not struggle with any of the parts.