WOD

Tuesday, February 28th

February 27, 2017

5EMOM
1 Squat Snatch (building)

Immediately into..
Every 2mins for 8mins (4sets)
1 Squat Snatch (heavy)

7AMRAP
3-6-9-12-15..
HSPUs
Box Jumps (24/20)


Monday, February 27th

February 26, 2017

** Reminder ** You have until 7pm tonight to submit your 17.1 Open Score on games.crossfit.com Do NOT wait until the last second because the website crashes every year right before the deadline.

Back Squats 5×3 (not a max)

21-15-9
Cal Row
Thrusters (95/65)
Burpee Bar Hop


Saturday, February 25th

February 24, 2017

Hours:

First Class @ 7am

Last Class @ 12pm

Sprint/Rest

For Time:

200m Row

20 DB S2OH (50/35)

20 Front Squat (95/65)

200m Row

20 Pull-ups

20 KB Swings (53/35)

200m Row

20 Burpee Bar Hops

20 Wall Balls (20/14)

200m Row

20 Bar S2OH (95/65)

20 Hang Power Cleans (95/65)

200m Row

20 TTB

20 DB Hang Squat Clean (50/35)

Partners will alternate work/rest while each completing every movement

P1 200m Row, P2 200m Row, P1 DB S2OH, P2 20 DB S2OH, P1 20 F.S., P2 20 F.S. etc

The goal it to complete each movement unbroken


Friday, February 24th

February 23, 2017

The Open starts TODAY!! Don’t forget to sign-up at games.crossfit.com then select River North Crossfit as your “Affiliate” and “Team”. We will have “Friday Night Lights” every Friday starting at 5:30pm come and join in the fun and competition.

Open WOD 17.1

 
For Time: (20min Cap)
 
10 Alternating DB Snatches (50/35)(35/20)
15 Burpee Box Jump Overs (24/20)(20/20)
20 Alternating DB Snatches (50/35)(35/20)
15 Burpee Box Jump Overs (24/20)(20/20)
30 Alternating DB Snatches (50/35)(35/20)
15 Burpee Box Jump Overs (24/20)(20/20)
40 Alternating DB Snatches (50/35)(35/20)
15 Burpee Box Jump Overs (24/20)(20/20)
50 Alternating DB Snatches (50/35)(35/20)
15 Burpee Box Jump Overs (24/20)(20/20)
 
*Scaled may step over the box


Thursday, February 23rd

February 22, 2017

The Open starts TOMORROW!! Don’t forget to sign-up at games.crossfit.com then select River North Crossfit as your “Affiliate” and “Team”. We will have “Friday Night Lights” every Friday starting at 5:30pm come and join in the fun and competition.
Every 2mins for 10mins (5 sets)
3 T&G Deadlifts
Rest 5mins
Every 3mins for 15mins (5 sets)
3 Front Squats @ 70% or less + 3 Box Jumps (high)


Wednesday, February 22nd

February 21, 2017

The Open starts this Friday; Don’t forget to sign-up at games.crossfit.com then select River North Crossfit as your “Affiliate” and “Team”. We will have “Friday Night Lights” every Friday starting at 5:30pm come and join in the fun and competition.
3AMRAP
2-4-6-8-10….
Power Snatch (75/65)
TTB
Rest 3mins
3AMRAP

2-4-6-8-10….

Thrusters (95/65)
Burpee Bar Hops
Rest 3mins
3AMRAP
5 C2B Pull-ups
10 HR Push-ups
15 Air Squats
Rest 3mins
3AMRAP

2-4-6-8-10….

Russian KBS (70/53)
Push Press (95/65)


Tuesday, February 21st

February 20, 2017

The Open starts this Friday; Don’t forget to sign-up at games.crossfit.com then select River North Crossfit as your “Affiliate” and “Team”. We will have “Friday Night Lights” every Friday starting at 5:30pm come and join in the fun and competition.
7×1 Jerk from rack
4 Rounds
5 HSPUs
10 Power Cleans (135/95)
15 Box Jumps (24/20)

 


Monday, February 20th

February 19, 2017

The Crossfit Open starts this week! We won’t be doing any workouts that will crush you. The goal for the week will be to maintain your current fitness level and then give 100% effort on the Open WOD each Friday. Think of the next 5 weeks as being a football player; you will practice and hone your skills all week for the big game at the end of the week.
Back Squat 5×5 (not a max)

4 Rounds

20 Wall Balls
15 Burpees
200m Run


Sunday, February 19th

February 18, 2017

Hours:

Coached WOD: 10 & 11am
Open Gym: 10am to 2pm

For Time

1000m Row

then

6 Rounds
Run 1 Lap
10 Ball Slams (30/20)
25 Abmat Sit-ups

 


Saturday, February 18th

February 17, 2017

Hours:

First Class @ 7am

Last Class @ 12pm

Teams of 3
 
100 Cal Row
Run 1 Lap Together
100 Burpee Box Jump Overs (24/20)
Run 1 Lap Together
200 DB S2OH (50/35)
Run 1 Lap Together
100 Burpee Box Jump Overs (24/20)
Run 1 Lap Together
100 Cal Row
Movements must be competed in order.
Only one partner is allowed to work at a time.


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