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Goose Island CrossFit | Chicago, IL

Home
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CrossFit
Join Goose Island CrossFit
Workout of the Day
Staff
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Noah LaPorte
January 13, 2019

Workout of the Day 190114

Noah LaPorte
January 13, 2019

Deadlift

20:00 to find 1RM

"Hotel California" AMRAP7:

3-6-9-12-15...

DB Hang Squat Clean Thruster (35/25)

Burpees over DB

Comment
Noah LaPorte
January 9, 2019

Workout of the Day 190110

Noah LaPorte
January 9, 2019

1 Squat Clean + 1 Thruster

15 min to build to a heavy single for the day.

"Double Dragon" EMOM10:

O: :40 Max Cal Row

E: 10 Unbroken Thrusters (115/75)



Comment
Noah LaPorte
January 8, 2019

Workout of the Day 190109

Noah LaPorte
January 8, 2019

"Excitebike" (30:00TC):

"Annie"
50-40-30-20-10
Double Unders (2x singles)
AbMat Situps

then right in to:

2 Rounds:
20 Chest To Bar (Asst Bar)

30 Med Ball Cleans (20/14)

40 Burpees

Comment
Noah LaPorte
January 7, 2019

Workout of the Day 190108

Noah LaPorte
January 7, 2019

Strict press

10-5-3-8-Max

50%-65%-80%-65%-55%

"Donkey Kong" EMOM10:

O:  :40 Cal Row 

E:  :40 Max Unbroken KB Swings (53/35)

Comment
Noah LaPorte
January 6, 2019

Workout of the Day 190107

Noah LaPorte
January 6, 2019

Front Squat (20:00)

1RM

"Super Mario Bros." AMRAP10:

100 Walking Lunges

50 Box Jump Overs (24/20)



Comment
Noah LaPorte
January 2, 2019

Workout of the Day 190103

Noah LaPorte
January 2, 2019

"Bawitdaba" 4RFT: (20:00TC):

60 Double Unders (120 Singles)

25 Shoulder to Overhead (95/65)

20 Pullups

Comment
Noah LaPorte
January 1, 2019

Workout of the Day 190102

Noah LaPorte
January 1, 2019

Back Squat
20:00 to find 1RM


"Welcome to the Party": (7:00TC)

21-15-9
Back Squat (155/105)

Burpees over Bar



Comment
Noah LaPorte
December 27, 2018

Workout of the Day 181228

Noah LaPorte
December 27, 2018

E2M x 6
3-3-2-2-1-1
snatch

30 snatch for time at 
75% of today’s single
15 minute cap

Comment
Noah LaPorte
December 26, 2018

Workout of the Day 181227

Noah LaPorte
December 26, 2018

OTM12 alternating
8 weighted split squat each leg 
12 DB RDL

Press E2Mx8
8-8-6-6-4-4-2-2

Comment
Noah LaPorte
December 25, 2018

Workout of the Day 181226

Noah LaPorte
December 25, 2018

5RFT
20 burpee box jumps
20 weighted step ups
35/25
20 abmat 
10 thrusters

Comment
Noah LaPorte
December 20, 2018

Workout of the Day 181221

Noah LaPorte
December 20, 2018

OTM10 
low hang clean, find max for 
the day

every 1:30 for 10 rounds 
low hang clean+
2 front squats 

Comment
Noah LaPorte
December 19, 2018

Workout of the Day 181220

Noah LaPorte
December 19, 2018

OTM10 
tempo back squat 
moderate to light weight
3 reps each minute
3 sec pause in hole

back squat E2Mx8
8-8-6-6-4-4-2-2

Comment
Noah LaPorte
December 18, 2018

Workout of the Day 181218

Noah LaPorte
December 18, 2018

AMRAP20
35 du
10 goblet squats
10 push up
30 sec rest 

Comment
Noah LaPorte
December 17, 2018

Workout of the Day 181218

Noah LaPorte
December 17, 2018

Diane 
21-15-9 
deadlift 225/155
hand stand push up

OTM10
10 strict toes to bar or tuck up or vup
8 bent row each arm db


heaviest weight with 
control

Comment
Noah LaPorte
December 16, 2018

Workout of the Day 181217

Noah LaPorte
December 16, 2018

AMRAP7
single arm (53/35KB)
3 swing + 3 clean +3 s2oh

one round is both arms completed 

Metcon:
20/10x30
db thruster 45/25
burpee 
mb clean 30/20

Comment
Noah LaPorte
December 13, 2018

Workout of the Day 181214

Noah LaPorte
December 13, 2018

OTM12 alt
8 single leg RDL each leg
10 toes to bar

bench press 
E1:30x10
10-10-8-8-6-6-4-4-2-2

Comment
Noah LaPorte
December 12, 2018

Workout of the Day 181213

Noah LaPorte
December 12, 2018

otm10
hhpsn+hpsn+psn

ascending in weight but with 
perfect movement

power snatch 
E1:30x12
rounds 1-3
5 reps
rounds 4-6
4 reps
rounds 7-9
3 reps
rounds 10-12
2 reps or a PR attempt 

Comment
Noah LaPorte
December 11, 2018

Workout of the Day 181211

Noah LaPorte
December 11, 2018

Skill Work:
handstand holds and walking

Metcon:
30/15x40
double unders
kipping pull ups 
abmat sit ups 
hand stand hold 

Comment
Noah LaPorte
December 10, 2018

Workout of the Day 181211

Noah LaPorte
December 10, 2018

Dead Stop Front Squat
Find heavy single 

Front squat E2Mx8
8-8-6-6-4-4-2-2

start around 75% or as heavy as possible for that day on each set

Comment
Noah LaPorte
December 9, 2018

Workout of the Day 181210

Noah LaPorte
December 9, 2018

“Fran”
21-15-9

Thrusters
Pull-ups

OTM10
burpee to plate
3-5
push ups
3-9

pick a number for each and stick with it as long as you can

Comment
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