2015.05.22

by JJ Christopher in WOD | Leave a comment

IMG_2652

Reminder:

Strength:

clean & jerk

    • 1 RM

 

Conditioning:

10 rounds

    • 4 burpees
    • 6 box jumps (24/20)
    • 8 wall balls (20/14)

2015.05.21

by JJ Christopher in WOD | Leave a comment

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Reminder:

Conditioning:

8 min.

    • 200m run
    • 25 toes-to-bar
    • 25 kettlebell swings (70/53)

8 min.

    • 400m run
    • 20 toes-to-bar
    • 20 kettlebell swings (70/53)

8 min.

    • 800m run
    • 15 toes-to-bar
    • 15 kettlebell swings (70/53)

8 min.

    • 200m run
    • 10 toes-to-bar
    • 10 kettlebell swings (70/53)

- rest with remaining time in each interval

- record total time

Olympic Weightlifting:

canceled tonight

CrossFit Endurance Canceled Tonight (5/20)

by JJ Christopher in Announcement | Leave a comment

CrossFit Endurance has been canceled for tonight (Wednesday, May 20) due to inclement weather.

2015.05.20

by JJ Christopher in WOD | Leave a comment

IMG_2626

Reminder:

Strength:

front squat

    • 1 RM

 

Conditioning:

4 rounds

    • 25 calorie row
    • 15 power cleans (135/95)
    • 10 ring dips

CrossFit Endurance:

5x800m run

- rest 3 minutes between rounds

*** dress appropriately for the weather ***

2015.05.19

by JJ Christopher in WOD | Leave a comment

IMG_2596

Reminder:

Strength:

deadlift

    • 5×3 @ 80+% 1 RM (building)

push press

    • 3 RM (work in sets of 3 after 1 to 3 warm-up sets)

 

Conditioning:

10 min. AMRAP

    • 5 pull-ups
    • 10 push-ups
    • 15 air squats

Olympic Weightlifting:

clean & jerk

3 waves

    • 70%x2
    • 75%x2
    • 80%x3
    • 85% (max triple)x3

back squat

    • 2 RM

Murph Day 2015 (Sat. 6/6)

by JJ Christopher in Event | 1 Comment

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DSCF’s 2013 crew, pre- and post-Murph

Murph Day 2014 Instagram SpliceDSCF’s 2014 crew, pre-Murph

On Saturday, June 6th, Windy City CrossFit is hosting their 7th annual Murph Day!

 

For the past two years, we’ve attended this event and tackled the always challenging and humbling “Murph”:

“Murph”

    • 1 mile run
      • 100 pull-ups
      • 200 push-ups
      • 300 air squats
    • 1 mile run

- Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Check out previous years’ discussion on partition possibilities:

http://www.divisionstcrossfit.com/2013/06/07/murph-day-eve/

 

Early registration began last week and continues until May 26. Sign up NOW (seriously, RIGHT NOW because these spots WILL go quickly) for the 10:30 am time slot so we can enjoy this workout together! $50 gets you access to the event, a Murph Day 2015 t-shirt, and food/drink afterward. Proceeds go to the Navy Seal Foundation.

 

If you’ve never done “Murph” as a CrossFitter, you owe it to yourself to take on the challenge!
If you’ve done it before, come do it again and help push on our first timers!

Details here:

http://windycitycrossfit.com/murph-day

Registration here:

http://windycitycrossfit.com/murph-registration

2015.05.18

by JJ Christopher in WOD | Leave a comment

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Reminder:

RSVP to next Monday’s Memorial Day Meats & Metal 2015 event beginning at 11 am!

Strength:

back squat

    • 3 RM (work in sets of 3 after 1 to 3 warm-up sets)

 

Conditioning:

150 double-unders

30 handstand push-ups

800m run

CrossFit Endurance:

10x100m sprint

- rest 1:00 between rounds

2015.05.17

by JJ Christopher in WOD | Leave a comment

Closed Today

Stop by Atlas CrossFit to watch our athletes at Galt Games 2015!

Their heats are at 10:05, 10:20, 11:58 am, 12:16, 2:03, and 2:21 pm.

Open Gym: canceled

FREE Trial CrossFit Class: canceled

Strength programming for the week of 5/18/15 – 5/23/15:

Monday 5/18/15

back squat

        • 3 RM (work in sets of 3 after 1 to 3 warm-up sets)

Tuesday 5/19/15

deadlift

        • 5×3 @ 80+% (building)

push press

        • 3 RM (work in sets of 3 after 1 to 3 warm-up sets)

Wednesday 5/20/15

front squats

        • 3×8 @ 70% 1 RM or 1 RM

Thursday 5/21/15

metcon only

Friday 5/22/15

clean & jerk

        • 1 RM

Saturday 5/23/15

snatch

        • 10 min. EMOM: 3 TNG power snatches @ 65+% 1 RM

2015.05.16

by JJ Christopher in WOD | Leave a comment

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Reminder:

Open Gym and the free trial class have been canceled TOMORROW due to us attending the Galt Games at Atlas CrossFit. Stop by to watch us compete around 10 am, 12, and 2 pm!

Conditioning:

24 min. with a partner

    • 1 mile (1600m) run split between teammates, one running at a time

then with the remaining time

AMRAP, one partner at a time splitting however

    • 9 mini-DT complexes (1 complex=4 deadlifts, 3 hang power cleans, 2 push jerks) (115/75)
    • 15 push-ups
    • 21 pull-ups

2015.05.15

by JJ Christopher in WOD | Leave a comment

P1000627

Reminder:

Open Gym and the free trial class have been canceled this Sunday due to us attending the Galt Games at Atlas CrossFit. Stop by to watch us compete around 10 am, 12, and 2 pm!

Strength:

snatch

    • 15 min. to work up to heavy touch-and-go triple power snatch
    • 5 min. to work up to heavy touch-and-go double power snatch

 

Conditioning:

8 min. AMRAP

    • 10 thrusters (95/65)
    • 10 lateral bar-hop burpees
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