We had some pretty stellar performances from 11 of our athletes. Congrats to Shane and Del for finishing on the podium, and all the others that went outside their comfort zones and put it all out there.
One more week to register for the INTRAMURAL OPEN.
Overhead Squats x3
50-60-65-70-75%
3 rounds
15 C2B Pullups
12 Box Jumps (24/20”)
9 Overhead Squats (155/105#/60%)
This looks pretty easy on paper, but the C2B will get grippy, the box jumps will get gassy, and the OHS will get heavy. Be strategic with how you tackle this one.
OHS x3
95-115-135-155-165
WOD @ 115#
Time: 10:18
Felt alright, just generally slow and last round of C2B pullups fell apart. All rounds of OHS unbroken.
Kodos to all of the Beat Down Participants!
WOD @ 85#
8:18
And then some super fun cashout stuff with Kevin 😉 He LOVED it.
Congrats to all our Beatdown atheltes!
Overhead Squats x3
50-60-65-70-75%
45-65-85-95-115
3 rounds
15 C2B Pullups – Jumping
12 Box Jumps (24”)
9 Overhead Squats (85#)
6:47
All the members participating at the Beatdown did awesome!! There was a bunch of PRs and it was fun to watch and compete in. This was my first one and I highly recommend it to anybody wanting to give it a try 🙂
Thanks Matt!
I can’t believe you’re working out today. Do you have an off switch?
You did awesome Del. Watching you crank out pull up on that last WOD was really exciting. Congrats on your 1st place finish!
WUx2
OHS x3
80-95-105-110-120-130
15 C2B Pullups – Jumping
12 Box Jumps (24”)
9 Overhead Squats (95# from Rack)
Also a 35# KB to snatch prior to the OHS
Time: 5:52
Great work to all the Blizzard Beatdown participants!!
Wod Rx’d
7:25
C2B – UB, 9 6, 7 5 3
OHS – UB
Core cashout.
Row 15050 with Jacques and Karen.
This workout has a lot of my favorite things in it, I’m bummed I can’t do it today. Hoping I can get it in Open Gym tomorrow if I can walk properly by then 🙂
The Beatdown was exhausting but so much fun. I always enjoy these events but the more people we have in them, the more fun they are. I love watching our members pushing themselves hard and being proud of what they’ve done. It was a huge competition…signing up for it is a big deal in itself. Great job everyone, I’m so proud of all of you!
WUx2
OHS x3
55-65-75-80-85# (was following along with the girls and ended up with a 5# PR on my 3RM!)
Thanks for the push Alaina and Heidi 😀
15 C2B Pullups – Jumping
12 Box Jumps (20”)
9 Overhead Squats (55#)
Time: 7:07
Thanks Matt!
Overhead Squats x3
50-60-65-70-75%
45-65-85-95
3 rounds
15 C2B Pullups – Jumping
12 Box Jumps (24”)
9 Overhead Squats (85#)
6:27
Congrats to all of the competitors last weekend! You rock!
WU x 2, Mobility
Group warm-up and mobility
OHS x 3
50, 60, 65, 70, 75%
30, 35, 40, 40, 45
3R
15 C2B Jumping Pull-ups
12 Box Jumps 20″ (step ups)
9 OHS @ 30
7:45
Cashout: 5,017 M Row for Team 5
Thanks Coach Matt.
Overhead Squats x3
50-60-65-70-75%
40-45-50-55-60lb
3 rounds
5 pullups + 10 ring rows
12 Box Jumps (24/20”)
9 Overhead Squats (60%) 45lb
7:52
Thanks for the push, Kevin.
Mob
WU x2
Group WU & Mob
OHS x3
40-45-50-55-60#
WOD
3 Rounds 12 mins
15 RingRows
12 BoxJumps(16″)
9 OHS(50#)
Time: 6.41
Overhead Squats x3
50-60-65-70-75%
95-115-135-155-185
3 rounds
15 C2B pull-ups needs work hardest part of the workout,
12 Box Jumps (24/20”) rebounded
9 Overhead Squats (155/105#/60%)135 could of done 155
7:55
mob wux1
group mob wu
OHS( front )
95×4 115×4 125×5
3 round
15 C2B (jumping pull up)
12 box jump 20 in
9 OHS ( front squat 125#)
6:27
Overhead Squats x3
50-60-65-70-75%
35-45-50-55-60
3 rounds
15 C2B Pullups – ring rows
12 Box Jumps (12”)
9 Overhead Squats (35#)
8:20
Overhead Squats x3
Haven’t done these in a while, worked up to 55#, working on that overhead shoulder stability!
3 rounds
15 C2B Pullups – ring rows
12 Box Jumps scaled to 18″ step ups
9 Overhead Squats (35#)
6:32
This was a good workload for today – felt good
wux2
group wu
Overhead Squats x3
95-115-135-155
WOD
3 rounds
15 C2B Pullups
12 Box Jumps (24”)
9 Overhead Squats (110#)
7:58
Overhead Squats x3
65-95-115-135 x 2
WOD
3 rounds
15 C2B Pullups
12 Box Jumps (24”)
9 Overhead Squats (85#)
9:59
Enjoyed this WOD, could only string a few reps of C2B together, this really slowed me down. Thanks Frankie and Dan for sharing the bar tonight. Just like old time working out with Dan again. Thanks for the class Mandy.
Overhead Squats x3
35# – 40# – 45# – 50# – 55#
3 rounds
15 C2B Pullups – ring rows
12 Box Jumps (18” box jumps in a wod!! On a real box and not stacked plates!!)
9 Overhead Squats @ 35#
Time: 8:34
Thanks for being mean/encouraging Amanda! The box jumps got easier and less scary after the first round.
OHS X 3
35-55-65-75-85-95
3 Rounds:
15 Jumping C2B Pull Ups
12 Box jumps @ 20″
9 OHS @ 65#
Time = 7:23
Round 1 felt great, but my cardio failed me in round 2 & 3
Awesome job by all of the athletes last weekend!
WU x 2, Mobility
Group warm-up and mobility
OHS x 3
50, 60, 65, 70, 75%
55, 65, 75, 85, 85#
3R
15 C2B Ring rows
12 Box Jumps 20″
9 OHS @ 55
5:50
Thanks Kevin
Monday – January 30th
River North Crossfit Chicago
Back Squat
wu #95 – 115
% of 3RM
[email protected]% #155
[email protected]% #175
Max Reps 4 @ 95% #195
For Time
30-20-10
Front Rack Step Back Lunge (95/65)(135/95) (scale front squat #65)
C2B Pull-ups (scale ring row)
Time 6:48
OHS X 3
25-30-30-35-45
3 Rounds:
15 C2B pull-ups (ring rows)
12 Box jumps @ 18″
9 OHS @ 25#
Time = 8:42
I liked this workout.