Posts tagged Chicago CrossFit
Workout of The Day 151009

Olympic Weightlifting 

Snatch 

     75% x 2
     80% x 2
     85% x 2 x 4

Metcon

"Nice And Slow"
     AMRAP 20:
         10 Dumbbell Thrusters
         10 Burpees
         1:00 Rest

     Notes
         Max Effort Every Round.  Thrusters
         Should Be Light Enough To Maintain
         Unbroken Sets

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Workout of the Day 150925

Weightlifting

RDL (RDL 90%x10x4)

     Percentage Based On 10RM.

Metcon

Metcon (AMRAP - Rounds and Reps)

"One Arm Scissor"
     AMRAP12:
          6 One Arm DB Thrusters (L)
          6 One Arm DB Thrusters (R)
          12 Handstand Pushups
          Run 200m

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Workout of the Day 150924

Weightlifting

  Push Press

     Sets:
         8RM
         95%x8
         90%x8

Metcon

"Yo Mama's A Pajama"
      7 Rounds For Time:
         7 USSR KB Swings, 70#/53#
         7 Sit-Ups
         7 Box Jump Overs, 24"/20"

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Workout of the Day 150923

Gymnastics

     EMOM12, Alternating

         a: Strict Muscle-Up (1-3 Reps)

         b: Strict Toes-To-Bar (4-6 Reps)

Metcon

"Testify"
     5 Rounds For Time:
         3 Power Snatch, 135#/95#
         6 Burpees
         9 Air Squats

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Workout of the Day 150917

Gymnastics

     EMOM 12, alternating:

         a): Strict Handstand Push-Up (Odd: 4-6 Reps)

         b): Strict Toes-To-Bar (Even: 4-6 Reps )

Metcon

"Bird of Prey"
     5 Rounds for Total Time:
         15 KB Swings 53#/35#
         Sprint 100m
         Rest 2:00

     Each Round Should Be Treated As A
     Max Effort Sprint

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Workout of the Day 150916

Olympic Weightlifting

Snatch (Pause Below The Knee )

     80%x2
     85%x2
     90%x1
     Build To Heavy Single

Metcon

"Its My Birthday & I Can Cry If I Want To"
     For Time:
         Buy In
            25 C2B Pull-Ups

         21-15-9
            Box Jump, 24"/20"
            Push Press, 115#/75#

         Buy Out
            25 C2B Pull-Ups

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Workout of the Day 150804

Olympic Weightlifting

Snatch (Snatch w/Pause Below Knees )

     75%x2
     80%x2
     85%x2
     Build To Heavy Double

Metcon

"Style of X-Presion"
     3 Rounds for Time:
         15 Chest-to-Bar Pullups
         15 Kettlebell Swings53#/35#
         200m OH Plate Carry 45#/25#

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Workout of the Day 150802

Weightlifting

Clean (Pause Below The Knee)

     75% x 2
     80% x 2
     85% x 2
     Build To Heavy Double

Metcon

"The Mute"
     25 Minutes: For Quality of Movement
         Run 800m
         1 Rope Climb
         20 Pushups
         30 Superman Extensions w/pause
              @ top

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Workout of the Day 150901

Weightlifting

Push Press (8RM x 6 x 6)

Metcon

"American's Daydream"
    For Time:
         21 Overhead Squats, 95#/65#
         84 Double Unders
         15 Overhead Squats
         60 Double Unders
         9 Overhead Squats
         36 Double Unders

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Workout of the Day 150831

Weightlifting

     Back Squat (8RM 6 x 6 )

Metcon

     2 Rounds for Total Reps:
         1:00 Row for Calories
         1:00 Dumbbell Push Press
         1:00 Box Jump Overs, 24"/20"
         1:00 Sumo Deadlift High Pull 53/35
         1:00 Rest

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Workout of the Day 150828

Weightlifting

     Push Press (Find 1RM )

     Push Press (Find 8RM)

Metcon

     In Teams of 3, complete the following
     for time:
          100 Wall Ball
          Row 100 Calories
          75 Wall Ball
          Row 75 Calories
          50 Wall Ball
          Row 50 Calories

One athlete works at a time. Work may be divided as athletes see fit, however each athlete must perform at least one fifth of the total work per exercise in each round (20 reps in round of 100, 15 in round of 75, 10 in round of 50.) For a team of 2, reduce the reps to 75/50/25.

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