Windy City CrossFit | Chicago, IL

9/30/14

A. push press / jerk: 1.1 - build to heavy comlex in 15 minutes
+
max ascending ladders (1-3) in 5 minutes:
hspu
+
5 sets for total time:
12 burpee
rest 60 sec

*post loads/notes to comments

"Make no little plans; they have no magic to stir men's blood... make big plans, aim high in hope and work."
- Daniel H. Burnham

9/29/14

A. hang squat clean: 2.2 x 3; rest 3 minutes
+
for time: 21-15-9
russian swing, 32kg/24kg
pull-up
cals - C2 row

*post loads/notes to comments

"Whatever you think, be sure it is what you think; whatever you want, be sure that is what you want"
- T. S. Eliot

9/28/14

REST / MAKE-UP / SKILL WORK

"When we forgive, we set a prisoner free and discover that the prisoner we set free is us."
- Lewis Smedes

9/27/14

TEAM WORKOUT
for time:
100 box jump, 24"/20"
800m mb run, 20lb/14lb
150 push-up
800m mb run, 20lb/14lb
200 double-under

*teams of two
*only one person working at a time
*perform runs together
*every time teammates switch partner carrying mb during run, each must perform 3 burpee (can be done inside once back)

"The roots of true achievement lie in the will to become the best that you can become."
- Harold Taylor

9/26/14

A. shoulder to overhead: 3-3-3; rest 2 minutes
B. overhead squat: 3-3-3; rest 3 minutes
+
for time:
50 ctb pull-up
*every time you drop from bar, must run 200m

*post loads/notes to comments

"The most wasted of all days is one without laughter."
- E E Cummings

**FREE FST INFO SESSION - This Saturday @ 11am**

New Specialty Tracks:

• Female STACKED Track
• Explosive Track
• Gymnastic Strength Track

9/25/14

REST / MAKE-UP / SKILL WORK

"Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young."
- Henry Ford

**NO YOGA TONIGHT - WE'RE BACK NEXT WEEK**

 

**FREE FST INFO SESSION - This Saturday @ 11am**

  

New Specialty Tracks:

• Female STACKED Track
• Explosive Track
• Gymnastic Strength Track

 

9/24/14

for time: 2-4-6-8-10-8-6-4-2
kb swing, 32kg/24kg (american)
burpee
v-up

*post notes/time to comments

"The greatest pleasure in life is doing what people say you cannot do."
- Walter Bagehot

 

**FREE FST INFO SESSION - This Saturday @ 11am**

 

New Specialty Tracks:

 

• Female STACKED Track
• Explosive Track
• Gymnastic Strength Track

9/23/14

5 sets - for total time:
6 power clean, 155lb/105lb
200m run
rest 2 minutes

*post notes to comments

"To gain that which is worth having, it may be necessary to lose everything else."
- Bernadette Devlin

**FREE FST INFO SESSION - This Saturday @ 11am**

 

New Specialty Tracks:

 

• Female STACKED Track
• Explosive Track
• Gymnastic Strength Track

 

9/22/14

A1. hang squat clean: 3.3 x 3; rest 90 sec (rest 15 sec b/t cluster)
A2. strict pull-up: max x 3; rest 90 sec
+
for total time:
500m row
rest 90 sec (in rower)
500m row

*post loads/notes/total time to comments

"He who reigns within himself and rules his passions, desires, and fears is more than a king."
- John Milton

**We're trying something new.  In an attempt to allow more of you added flexibility to get in and participate in WCCF Oly classes, we are expanding the Oly schedule.  Starting tonight, we will have warm-ups starting at:

5:30pm
6:00pm
6:30pm
7:00pm

You will be able to start the workout at whatever time slot (above) works for you.  All sessions will be coach led.

New Specialty Tracks:

• Female STACKED Track
• Explosive Track
• Gymnastic Strength Track

 

9/21/14

REST / MAKE-UP / SKILL WORK

"Look not mournfully into the past. It comes not back again. Wisely improve the present."
- Henry Wadsworth Longfellow