Windy City CrossFit | Chicago, IL

2/28/15

TEAM WORKOUT -- 8am & 9am

max rounds / reps - 15 minutes:
5 toe-to-bar
10 deadlift, 115lb / 75lb
5 box jump, 20"

*team members alternate tasks -- only one member working at any one time

*partner A will perform 5 toe-to-bar -- then partner B will perform 10 deadlift -- then partner A will perform 5 box jump -- then partner B will perform 5 toe-to-bar -- and so on until 15 minutes are up

 

CROSSFIT OPEN 15.1 -- 10am-12pm

 

Imagination does not become great until human beings, given the courage and the strength, use it to create.
- Maria Montessori

2/27/15

A. close grip floor press: 3-3-3-3-3; rest 3 minutes
+
for time: 21-15-9
push press
pull-up

*post results to comments

"It's so hard when I have to, and so easy when I want to."
- Annie Gottlier

2/26/15

REST / MAKE-UP / SKILL WORK

"Freedom lies in being bold." 
- Robert Frost

New Windy City Coach Blog post!

• KB Swingers on main floor @ 6pm
• Yoga in back room @ 6pm

2/25/15

500m row
rest 4 minutes
375m row
rest 3 minutes
250m row
rest 2 minutes
125m row

*post times for each interval

"Do one thing every day that scares you." 
- Eleanor Roosevelt

2015 CrossFit Open at Windy City

2/24/15

A. deadlift: 3-3-3-3-3; rest 3 minutes
+
max reps - 15 minutes:
5/leg overhead in-place lunge
10 russian swing
15 abmat sit-up

*post results to comments

"The unexamined life is not worth living."
- Socrates

Athlete Performance / Combine Track!

2/23/15

5 rounds for time:
50 double-under
10 hspu

*post results to comments

"Sing your song. Dance your dance. Tell your tale."
- Frank McCourt

Athlete Performance / Combine Track!

2/22/15

REST / MAKE-UP / SKILL WORK

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment."
- Buddha

2/21/15

TEAM WORKOUT
A. front squat: build to heavy 5 - 15 minutes
+
5 sets:
minute 1 - max russian swing in 30 sec
minute 2 - max wall ball, 20lb / 14lb in 30 sec
minute 3 - max v-up in 30 sec

*teams of 3

*post results to comments

"Being challenged in life is inevitable, being defeated is optional."
- Roger Crawford

Windy City NFL Combine -- TODAY!

**We will not be having a Kids class this Sunday -- we apologize for the late notice**

2/20/15

A. close grip floor press: 5-5-5; rest 3 minutes
+
max rounds / reps - 15 minutes:
5 pull-up
10 push-up
150m row

*post results to comments

"Be kind, for everyone you meet is fighting a hard battle."
- Plato

Windy City NFL Combine -- This Saturday!

**We will not be having a Kids class this Sunday -- we apologize for the late notice**

2/19/15

REST / MAKE-UP / SKILL WORK

"What we think determines what happens to us, so if we want to change our lives, we need to stretch our minds."
- Wayne Dyer

New Coach Blog Post

• KB Swingers @ 6pm
• Yoga @ 6pm