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1/31/15

TEAM WORKOUT
for time:
100 push-up
1k row (500m / partner)
100 box jump, 20"
1k row (500m / partner)
100 russian swing, 24kg / 16kg)
1k row (500m / partner)
100 push-up

*teams of two
*only one person working at a time

"How did it get so late so soon?"
- Dr. Seuss

 

DUKE - Livin' BIG in Winter Park!

Image1

Comments (2)

1/30/15

A. overhead squat: 3-3-3; rest 2 minutes
+
how far can you get in 15 minutes?
50 thruster, 95lb / 65lb
30 pull-up
50 v-up
30 dip
50 kb deadlift, 24kg / 16kg

*post results to comments

"We shall have no better conditions in the future if we are satisfied with all those which we have at present."
- Thomas Edison

Ondrej and Nikkol representing Windy City in Playa del Carmen
Ondreij

Comments (1)

1/29/15

REST / MAKE-UP / SKILL WORK

"Make things as simple as possible, but not simpler."
- Albert Einstein

New Coach Blog post!

Windy-City-CrossFit-January-5

Comments (0)

1/28/15

A. power clean: build to heavy single - 10 minutes
+
max reps - 5 minutes:
10 deadlift, 225lb / 155lb
50 double-under
+
rest 5 minutes
+
max reps - 5 minutes:
15 russian swing, 32kg / 24kg
10 jumping lunge

*post results to comments

"Do what you can, with what you have, where you are."
- Theodore Roosevelt

Ted Cappas - checking in from Sydney, Australia!

Teddy

Comments (1)

1/27/15

6 sets:
30 sec - max dip
30 sec - rest
30 sec - max strict pull-up
30 sec - rest
+
rest 3 minutes
+
6 sets:
30 sec - max burpee
30 sec- rest
30 sec - max push press, 95lb / 65lb
30 sec - rest

*post results to comments

"Happiness is found in doing, not merely possessing."
- Napoleon Hill

Windy_City_CrossFit_January-3

Comments (2)

1/26/15

A. hang squat clean: build to heavy single - 10 minutes
+
for max reps:
2 minutes - max hang squat clean, 135lb / 95lb
2 minutes - rest
2 minutes - max overhead walking lunge, 45lb / 25lb
2 minutes - rest
2 minutes - max wall ball, 20lb / 14lb

*post results to comments

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

Comments (2)

1/25/15

REST / MAKE-UP / SKILL WORK

"We must embrace pain and burn it as fuel for our journey."
- Kenji Miyazawa

Cat 2 Champs - congratulations Kennedy, Hoy, Copper and House!
Cat 2 Champs

Comments (1)

1/24/15

TEAM WORKOUT
max rounds / reps - 24 minutes:
10 russian swing, 24kg / 16kg
10 box jump, 20"
20 double-under

*teams of two
*alternate tasks

*post results to comments

"If we wait for the moment when everything, absolutely everything is ready, we shall never begin."
- Ivan Turgenev

Windy City member Bryan West getting out there and using his fitness with a hike to Machu Pichu. Keep livin' BIG Bryan!
IMG_8922

Comments (2)

1/23/15

A. deadlift / hang squat clean / front squat: build to heavy complex - 10 minutes
+
max reps - 15 minutes:
5 power clean, 135lb / 95lb
5 pull-up
5/arm kb thruster, 16kg / 12kg

*post results to comments

"Your big opportunity may be right where you are standing right now."
- Napoleon Hill

Good luck to Windy City athletes Super G and Mike Costello at this weekend's NorCal Master's event!

Windy City Gymnastic Strength Training Workshop - next Saturday!

We're re-opening the Windy City Powerlifting track - come join and get STRONG!

As well, we're re-opening the Windy City Ruck Club track!

CrossFit Open begins February 26th!

Comments (5)

1/22/15

REST / MAKE-UP / SKILL WORK

"Do more than believe: practice."
- William Arthur Ward

New Coach Blog post!

KB Swingers @ 6pm

Yoga is off this week

We're re-opening the Windy City Powerlifting track - come join and get STRONG!

As well, we're re-opening the Windy City Ruck Club track!

CrossFit Open begins February 26th!

Comments (0)

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