Windy City CrossFit | Chicago, IL

6/19/13

3 minutes:
400m run
max russian kb swing - 24kg/16kg - in remaining time
+
rest 2 minutes
+
3 minutes:
500m row
max burpee in remaining time
+
rest 2 minutes
+
3 minutes:
400m run
max double-under in remaining time
+
rest 2 minutes
+
3 minutes:
5 pull-up
10 air squat

*post notes to comments

"I saw the angel in the marble and carved until I set him free."
- Michelangelo

6/18/13

A. push press: 3-2-1; rest 2 minutes

+

on minute - 6 minutes:

odd - 12 toe-to-bar

even - 7-9 hspu

+

max rounds/reps - 7 minutes:
3 burpee
3 muscle-up

*post loads/notes to comments

"The trouble ain't that there is too many fools, but that the lightning ain't distributed right."
- Mark Twain

6/17/13

A. front squat: 3-3-3; rest 2 minutes
B. hang power clean: 3-2-1; rest 2 minutes
+
max rounds/reps - 7 minutes:
3 power clean, 135lb/95lb
6 jumping lunge
+
rest 2:30 minutes
+
7 minutes:
800m run
+
max box jump, 30"/24" in remaining time (step-down recommended)

*post loads/notes to comments

"If you want to turn your life around, try thankfulness.  It will change your life mightily."
- Gerald Good

6/16/13

REST / MAKE-UP / SKILL WORK

“People inspire you, or they drain you—pick them wisely.”
- Hans F. Hansen