Posts tagged Goose Island 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 150930

Volume Accumulation

      8min Volume Accumulation:
          3 Strict Pullups + 3 Strict Toes-to-Bar

Metcon

"Ghost Town"
     For Time:
         30 Overhead Squats, 115#/75#
         30 Chest-to-Bar Pullups
         60 Sit-Ups
         30 Burpee Box Jump Overs
         30 Ring Dips

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Workout of the Day 150928

Olympic Weightlifting 

Hang Snatch 

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

Metcon

"Mary Goes Round"
     3 Rounds for Total Reps:
         1:00 Rope Climbs
         0:15 Rest/Transition
         1:00 Pushups
         0:15 Rest/Transition
         1:00 Row for Calories
         0:15 Rest/Transition

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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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