Windy City CrossFit | Chicago, IL

7/31/14

REST / MAKE-UP / SKILL WORK

"Undoubtedly, we become what we envisage."
- Claude M. Bristol

*Good news WCCF!  We're open for normal hours on Friday.  AM and PM sessions as usual.  We apologize for the back and forth.*

Thanks for everything LT!  You will be missed.

7/30/14

3 rounds for time:
400m run
10 deadlift, 255lb/185lb
20 russian swing, 24kg/16kg

*post time to comments

"An optimist is the human personification of spring."
- Susan J Bissonette

*Reminder: WCCF will be closed during the morning hours of Friday August 1st.  Our first class that day will be the 12pm session.  We apologize for this inconvenience and appreciate your understanding.*

 

7/29/14

max reps - 5 minutes:
hspu
+
for time:
100 double-under
50 burpee
100 double-under

*post notes/time to comments

"Success is a journey, not a destination. The doing is often more important than the outcome."
- Arthur Ashe

*Reminder: WCCF will be closed during the morning hours of Friday August 1st.  Our first class that day will be the 12pm session.  We apologize for this inconvenience and appreciate your understanding.*

7/28/14

A1. hang squat clean: 3-3-3-3-3; rest 10 sec

A2. 1/4 squat jump: 6-6-6-6-6; rest 2 minutes

+

for time: 15-12-9

overhead squat, 115lb/75lb

pull-up

*post loads/notes/time to comments

"The world is wide, and I will not waste my life in friction when it could be turned into momentum."
- Frances Willard

7/27/14

REST / MAKE-UP / SKILL WORK

"There are some things you learn best in calm, and some in storm."
- Willa Cather

7/26/14

TEAM WORKOUT
5 rounds for time:
200m run
12 thruster, 95lb/65lb
15 ctb pull-up

*teams of 3
*each team member begins at a different station and may not move on until each member has completed their reps/run

"Don't ever mistake my silence for ignorance, my calmness for acceptance, or my kindness for weakness."
- Carson Kolhoff

7/25/14

every 2 minutes for 16 minutes (8 sets):
1 deadlift + 1 power clean + 1 front squat
+
every 2 minutes for 10 minutes (5 sets):
5/leg kb russian step-up
10 dip

*post loads/notes to comments

"A year from now you may wish you had started today."
- Karen Lamb

7/24/14

REST / MAKE-UP / SKILL WORK

"I am in earnest; I will not equivocate; I will not excuse; I will not retreat a single inch; and I will be heard."
- William Lloyd Garrison

7/23/14

4 rounds for time:
400m run
21 kb swing, 24kg/16kg (american)
50 double-under

*post notes/time to comments

"Indifference and neglect often do much more damage than outright dislike."
- J. K. Rowling

7/22/14

on minute - 10 minutes:
5 toe-to-bar
5 hspu
+
for time:
500m row
30 burpee

*post notes/time to comments

"Be ashamed to die until you have won some victory for humanity."
- Horace Mann