WOD

Thursday, October 19th

October 18, 2017

OH Squat
5-5-5-5-5
 
“Open” & “Fitness”
15AMRAP
Buy-in: 200 Step Ups (24/20)
then
AMRAP in the remaining time
10 Alternating DB Snatch (50/35)
15 Box Jumps (24/20)
200m Run
 
Extra Credit
12EMOM
Min 1: :40 Plank
Min 2: :40 Hip Ext
Min 3: :40 MB Twist


Wednesday, October 18th

October 17, 2017

6EMOM
Even: :40 Dead Bugs
Odd: :40 or 10 Alternating Pistols
 
 
30AMRAP
30 Cal Row
30 Sit-ups
Run 1 Lap
30 DU’s
30 Air Squats
(Repeat from May 11, 2017)
 
Extra Credit
3x 10 Pendlay Rows
3x 10 DB Reverse Fly
3x 10 Barbell Bicep Curls


Tuesday, October 17th

October 16, 2017

*If you need extra stretching/prep work make sure to get to class early and get it done.

 Doing the “Crossfit Total” will take the entire hour or more.
 
“Crossfit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift
 
After initial warm-up you will only get 3 attempts at a max for each movement.
Movements must be done in order written.

 
“Fitness”
Back Squat 5×5
Strict Press 5×5
Deadlift 5×5
 
Extra Credit
3x 15 Banded Pull Through
3x 10/leg Single Leg Deadlift
3x 20 GHD Sit-ups

Doing the “Crossfit Total” will take the entire hour or more.

 
“Crossfit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift
 
After initial warm-up you will only get 3 attempts at a max for each movement. Movements must be done in order written.
 
“Fitness”
Back Squat 5×5
Strict Press 5×5
Deadlift 5×5
 
Extra Credit
3x 15 Banded Pull Through
3x 10/leg Single Leg Deadlift
3x 20 GHD Sit-ups


Monday, October 16th

October 15, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict Ring Dips 
Min 3: 1-2 Rope Climbs
“Fitness”
Every 8mins (3 sets)
1000m Row
30 Abmat Sit-ups
30 HR Push-ups
 
 
“Open”
Every 8 mins (3 sets)
1000m Row
20 TTB
20 S2OH (135/95)
 
Score each round separately
 
Extra Credit
Strict Press
1-1-1-1-1-1
3×10/side Side Plank Reach Through


Sunday, October 15th

October 14, 2017

Attention: The Chicago Marathon is taking place Sunday, 10/8/2017.  If you’re traveling to RNCF from the East, you won’t be able to cross LaSalle St. in a vehicle, although you should be able to jog across through a break in the runners.
Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
Partner WOD
 
100/70 Calorie Row
100 Burpee to Plate (25)
100 Ball Slams (30/20)
Run 1 Mile together (5 Laps)
100 MB Twists (30/20)
100 Burpee to Plate (25)
100/70 Calorie Row
 
One person works at a time.


Saturday, October 14th

October 13, 2017

Attention: The Chicago Marathon is taking place Sunday, 10/8/2017.  If you’re traveling to RNCF from the East, you won’t be able to cross LaSalle St. in a vehicle, although you should be able to jog across through a break in the runners.
Hours:
7:30, 9, 10, & 11:30am
 
Partner WOD
 
“Fitness”
50 Box Jumps
50 Ring Rows
50 KB Swings
50 Lunges
50 Sit-ups
50 DB Shoulder to Overhead
50 Banded Good Mornings
50 Wall Balls
50 Burpees
50 DU’s per partner
 
“Open”
 
Filthier Fifty
50 Box Jumps (30/24)
50 Pull-ups
50 KBS (70/53)
50 Back Rack Lunge (135/95)
50 TTB
50 Shoulder to OH (135/95)
50 Deadlifts (135/95)
50 Wall Balls (20/14)
50 Burpee Bar Hops
50 DU’s per partner
 
*Partners work/rest at will.


Friday, October 13th

October 12, 2017

Z Press
7×2
Deadlift
7×2
“Fitness” & “Open”
7AMRAP
10 Cal Row
10 Hand-Release Push-ups
10 Sit-ups
Extra Credit
3x 10 DB Bench
3x 10 Overhead Tricep Extension
3x 10 DB Chest Fly


Thursday, October 12th

October 11, 2017

“Hollyman”
30 Rounds
5 Wall Balls (20/14)
3 HSPUs
1 Power Clean (225/155)
“Fitness”
30 Rounds
5 Wall Balls
5 HR Push-ups
3 KB Swings (choose weight)
Extra Credit
12EMOM
Min 1: :40 Plank
Min 2: :40 Hip Ext
Min 3: :40 MB Twist


Wednesday, October 11th

October 10, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs
 
“Fitness”
5 Rounds
25 Sit-ups
25 Box Jumps
Run 1 Lap
 
“Open”
5 Rounds
15 TTB
25 Box Jumps (24/20)
Run 1 Lap
 
Extra Credit
3x 10 Pendlay Rows
3x 10 DB Reverse Fly
3x 10 Barbell Bicep Curls


Tuesday, October 10th

October 9, 2017

Back Squat
6@75%
6@80%
4@85%
3@90%
2@95%
 
“Fitness”
4 Rounds
400m Run
12 Ring Rows
40 DU’s
 
“Open”
4 Rounds
400m Run
4 Ring Muscle-ups
40 DU’s
 
Extra Credit
3x 15 Banded Pull Through
3x 10/leg Single Leg Deadlift
3x 20 GHD Sit-ups


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