Windy City CrossFit | Chicago, IL

9/20/14

TEAM WORKOUT
3 rounds for time:
50 kb swing (american)
50 burpee

*teams of two
*only one person working at a time
*must complete 50 reps before moving on to next movement

"Let no one ever come to you without leaving better and happier."
- Mother Teresa

9/19/14

A. overhead squat: build to heavy single - 15 minutes
+
3 sets for total time:
400m run
6 muscle-up (12 dip / 12 ctb pull-up
rest 60 sec

*post loads/notes to comments

"Silent gratitude isn't much use to anyone."
- Gladys Bronwyn Stern

9/18/14

REST / MAKE-UP / SKILL WORK

"It is curious that physical courage should be so common in the world and moral courage so rare."
- Mark Twain

9/17/14

for time: 8-1
deadlift, 255lb/175lb
toe-to-bar
box jump, 30"/24"

*post notes/time to comments

"Try not to become a man of success but rather to become a man of value."
- Albert Einstein

9/16/14

A. push press: build to a heavy single - 15 minutes
+
max ascending ladders (1-3) in 5 minutes:
hspu
+
5 sets for total time:
10 burpee
rest 60 sec

*post loads/notes to comments

"Success is liking yourself, liking what you do, and liking how you do it."
- Maya Angelou

CrossFit Chicago will be hosting Barbells for Boobs this year on October 11th...and all of you are invited!  If you would like to participate, you can register HERE.  Barbells for Boobs is dedicated to the early detection of breast cancer.

9/15/14

A1. front squat: 3.3 x 3; rest 90 sec (rest 20 sec b/t clusters)
A2. strict pull-up: max x 3; rest 90 sec
+
for time:
35 kb swing, 24kg/16kg (american)
400m run
35 kb swing, 24kg/16kg (american)

*post loads/notes to comments

"Unless you try to do something beyond what you have already mastered, you will never grow."
- Ralph Waldo Emerson

CrossFit Chicago will be hosting Barbells for Boobs this year on October 11th...and all of you are invited!  If you would like to participate, you can register HERE.  Barbells for Boobs is dedicated to the early detection of breast cancer.

9/14/14

REST / MAKE-UP / SKILL WORK

"Every moment is a golden one for him who has the vision to recognize it as such."
- Henry G Miller

9/13/14

TEAM WORKOUT
5 sets for max reps - 3 min on / 3 min off:
20 burpee
20 pull-up
20 dip
200m row

*pick up next set where you left off
*only one teammate working on movement at a time

"The struggle you're in today is developing the strength you need for tomorrow. Don't give up."
- Robert Tew

9/12/14

A. deadlift / hang power clean / push press: 3.3.3; work to heavy complex - 15 minutes
+
on minute - 10 minutes:
10-15 push-up

*post loads/notes to comments

"We all die. The goal isn't to live forever, the goal is to create something that will."
- Chuck Palahniuk

 

9/11/14

REST / MAKE-UP / SKILL WORK

"The price of anything is the amount of life you exchange for it."
- Henry David Thoreau