Friday 03.20.2015

Front Squat Deload
5 @ 40%
5 @ 50%
5 @ 60%

GP WOD:
EMOM 15 (alternating between the three)
:20 hollow body hold
20 OH Walking lung 25/15#
10 Abmat sit-ups

OP WOD:
EMOM 15 (alternating between the three)
:30 hollow body hold
20 OH Walking lung 45/25#
10 T2B

CrossFit Open 15.4 Live Announcement

Thursday 03.19.2015

Deadlift Deload
5 @ 40%
5 @ 50%
5 @ 60%

GP WOD:
AMRAP 9
6 Rope pulls to standing
10 KB Swings 53/36
20 Wallballs 20/14#
OP WOD:
AMRAP 9
2 Rope climbs
10 KB Swings 72/53#
20 Wallballs 20/14#

*Please wear long socks today to protect the shins.

 

15.4: PacWest Test Live Open Announcment

CrossFit X-Factor will host a re-match between Josh Bridges and Scott Panchik.

These men have traded fourth place at the Games over the last two years, with Bridges edging out Panchik (by just four points) in 2014. Bridges displayed his slight lead over Panchik at the announcement of 14.4 earlier in the year.

The re-match will let us see where these closely matched rivals stand this season.

Announcement-Images4

Wednesday 03.18.2015

Snatch 1 RM
Max of 3 attempts after warming up
OP WOD:
3 RFT
10 Step-up 24/20″
15 Pull-up
20 Dumbbell snatch 45/25#
OP WOD:
3 RFT
10 Box over 24/20″
15 C2B Pull ups
20 Dumbbell snatch 45/25#

We saw our share of First, second, third and so on muscle ups last weekend. Congrats to Jason, Dave A, Horton, James, Dan B. and Robert on their great performance with the muscle ups.

Tuesday 03.17.2015

Press
Reload Week
5 @ 40%
5 @ 50%
5 @ 60 %

GP WOD:
15 minute time cap
50 Calorie row
40 burpees (lateral bar hop)
30 HR Push-ups
20 Shoulder to OH 95/55#
10 Ring dips

OP WOD:
15 minute time cap
60 Calorie row
50 burpees (lateral bar hop)
40 HR Push-ups
30 Shoulder to OH 115/75#
20 Ring dips

Open Special Sauce:
40 HSPU for time

Gantry Gals

Gantry Guys

Monday 03.16.2015

Back Squat
De-load week
5 @ 40%
5 @ 50%
5 @ 60%
GP WOD:
5 RFT
10 Thrusters 95/55#
10 Box Jumps 24/20″
OP WOD:
5 RFT
10 Thrusters 115/75#
15 Box Jumps 24/20″
Open Special Sauce:
EMOM for 7 min
10 Burpees to 6″ target

“CrossFit is a program that will best prepare trainees for ANY physical contingency — not only for the unknown, but for the unknowable.” – Greg Glassman, Founder of CrossFit

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Saturday 03.14.2015

CrossFit Games Open Workout 15.3
Rx’d
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

*Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

CrossFit Games Open Workout 15.3
Scaled
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

*Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

There is nothing wrong with doing the Scaled version of the workout. It does not mean you are less than or not capable. The scaled division was added to the Open to allow everyone to participate at the appropriate level equal with their current fitness and skill level. The purpose of CrossFit is to foster a lifetime of fitness. Through goal setting and training we hope to help you to achieve that. If you are unable to do the Rx’d version this year, do the Scaled version at 100% and set the goal of doing the Open Rx’d next year. Then work on the skills and abilities to make that goal happen.

Please watch the movement standards video. We will review all movement standards in the morning.
Muscle up- the rep begins with the feet off the ground and the arms hanging at full extension. The rep is complete in a supported position with locked out arms above the rings.
Wall ball- The rep begins at the bottom of a full squat with the hip crease below the top of the knee and ends with the ball making contact above the 9′ or 10 ‘ target.

Friday 03.13.2015

Front Squat Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

GP WOD:
3 rounds for max reps
3 minutes to row 500/350m
in remaining time max reps on bench press 95/45#
rest 3 minutes

OP WOD:
3 rounds for max reps
3 minutes to row 500/350m
in remaining time max reps on bench press 135/65#
rest 3 minutes

Live Announcement from CrossFit Chicago

Heat times are already posted on the schedule for Saturday sign ups.

Thursday 03.12.2015

Deadlift Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

GP WOD:
21-15-9
Thrusters 95/53
Toes to bar
OP WOD:
21-15-9
Thrusters 115/75
Toes to bar
*each time you break up the reps do 5 burpees
Open Special Sauce:
3x 10 HSPU
(max strict then kip the rest)

CrossFit Games Open WOD 15.3 Live Announcement tonight at 8 pm.

CrossFit Chicago will host the competition between one of the most consistent women in the sport—four-time top-five Games finisher Julie Foucher and the second highest ranked rookie of the 2014 Games, seventh-place finisher Lauren Brooks.

Announcement-Images3

 

Wednesday 03.11.2015

Clean and Jerk
1-1-1-1-1
ascending
GP WOD:
AMRAP 11
15 Box jump 24/20
10 Pull-ups
5 HR push-ups
OP WOD:
AMRAP 11
15 Box jump over 24/20
10 Pull-ups
5 HSPU
Open Special Sauce:
2 rounds NFT
25 GHD sit-ups
20 Hip extension
15 Back extensions

Tuesday 03.10.2015

Press Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

GP WOD:
3 RFT
50 Lateral bar hops
20 Burpees hand-release
10 Shoulder to OH 95/63#
OP WOD:
3 RFT
50 Double unders
20 Burpees hand-release
10 Shoulder to OH 125/85#

Open Special Sauce:
5 rounds – Max MUs rest 1 minute

Week 2 is in the books.  We had some very impressive performances this weekend. Three weeks to go. Lets keep up the momentum.