Windy City CrossFit | Chicago, IL

5/21/13

A1. push press: 3-3-3; rest 10 sec

A2. ring dip: max x 3; rest 90 sec

A3. strict chin-up: max x 3; rest 10 sec

A4. hspu: max x 3; rest 90 sec

+

3 sets:

30 sec - max box jump, 20"

rest 90 sec

*post loads/notes to comments

 

"A bend in the road is not the end of the road... unless you fail to make the turn."
- Harry Golden

**Pre-Registration for Murph closes Friday, May 24th. You can register online here.  Once registered, make sure to email admin@windycitycrossfit.com with your T-shirt size otherwise your shirt will not arrive on the day of the event.

**Power Yoga with Renee - this Saturday at 7am - sign up HERE!

**Foundational Gymnastics Seminar with Coach Sam - this Saturday

5/20/13

8 sets:
1st minute - 3-5 unbroken overhead squat, 135lb/95lb
2nd minute - 15 unbroken russian kb swing, 24kg/16kg
3rd minute - 12 walking lunge

*post loads/notes to comments

   

"There is no education like adversity."
- Disraeli

Pre-Registration for Murph closes Friday, May 24th. You can register online here.  Once registered, make sure to email admin@windycitycrossfit.com with your T-shirt size otherwise your shirt will not arrive on the day of the event.

5/19/13

REST / MAKE-UP / SKILL WORK

"We acquire the strength we have overcome."
- Ralph Waldo Emerson

5/18/13

TEAM WORKOUT

10 rounds for time:

10 toe-to-bar

10 push-up

10 sit-up

*post notes/time to comments

"Adversity is the first path to truth."
- Lord Byron