O'Hare CrossFit

May 21, 2013
Performance
A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds
B.
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings
Fitness
A.
Five sets of:
Deadlift x 6-8 reps @ 2111
Rest 30 seconds
Kettlebell Swings x 15 reps
Rest 30 seconds
Push-Up x 10-15 reps @ 21X1
Rest 30 seconds

In-House Competition
Registration for the competition will open on Monday, May 20th at noon... Remember that only the first 20 ppl to register will be able to participate (10 fitness, 10 performance)..The competition will take place over a 3-month period and will finish with a triathlon (June 29th, July 20th, August 10th)..
The 'Sign-Up Form' can be found under the 'Get Started' tab on our website..

May 17, 2013
Performance
A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Powell Raise x 8-10 per arm reps @ 2111
Rest 30 seconds
B.
Rounds of 15, 12 and 9 reps for time of:
Thruster
Burpees
Fitness
A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Powell Raises x 8-10 per arm reps @ 2111
Rest 30 seconds
B.

May 15, 2013
Performance
A.
Four sets of:
Shoulder Press x 3-5 reps @ 21X1
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
Fitness
A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Side Plank x 30-45 seconds each side

May 14, 2013
Performance
A.
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps
Rest 3 minutes
B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans 135/95 lbs
Fitness
A.
Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010

May 13, 2013
Performance/Fitness
A. Skill and Drill
Take 15 minutes and work on new skills or movements to become more efficient. Keep the volume light and the weight moderate. Really focus on the efficiency and mechanics of the action. Choose a cyclical movement, or a weighted movement (barbell), or gymnastics; or all 3.
+
Teams of 2 must complete max rounds of:
20 minute amrap
15 CTB pull ups
400m run

May 12, 2013
Performance/Fitness
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots
40 Kettlebell Swings
30 Burpees
20/10 Pull-Ups
100 Meter run

May 11, 2013
Performance
A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Lunge x 20 steps
Rest 90 seconds
B.
Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps
Fitness
A.
Four sets of:
One Arm Press x 8-10 reps each arm
Rest 30 seconds
Dumbbell Lunge x 20 steps
Rest 30 seconds
Weighted Situp x 12-15
Rest 30 seconds
Plank Hold x 45-60 seconds

May 10, 2013
Performance
A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
Fitness
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020