Wednesday, April 30, 2014

4/30/14


A ) EMOTM for 16 min:
Odd: 8 Barbell Strict Press (work to a challenging set of 8 reps, stay there for the remaining sets)
Even: 10 burpees

B ) EMOTM for 16 min: 15 second max effort C2 Row


*Post results to comments.

Tuesday, April 29, 2014

4/29/14


A ) 8 sets:
30sec HSPU
30sec rest

B ) 8 sets:
30sec American KBS (35/55lb)
30sec rest

C ) 8 sets:
30sec Burpee
30sec rest


*Post results to comments.

Monday, April 28, 2014

4/28/14


A1) Barbell Reverse Lunge: 5 sets x 8 reps/leg, Rest 1 min
A2) Pistol: 4 sets x 3 reps/leg, Rest 1 min

B ) 3 sets – 100% effort:
1 min: 10 touch and go power cleans, (65/85lb) + max push press in remaining time (same weight)
+ Rest 2 min

C ) 3 sets – 100% effort:
1 min: RUN (approx. 400m)
+ Rest 2 min


*Post results to comments.

Sunday, April 27, 2014

Saturday, April 26, 2014

4/26/14


*Only one partner is working at a time through these workouts.  Partner 1 must complete all 21 reps before Partner 2 can begin the 21 reps.  Then, Partner 1 goes into 15 reps, etc…. Time for each workout is the combination of both of your work. 

A ) 21-15-9
Power Clean (135/95lb)
TTB

+ Rest 4 min

B ) 21-15-9
OHS (65/55lb)
Hand Release Push Up

+ Rest 4 min

C ) 21-15-9
Calories on Rower
Jump Squats


*Post results to comments.


Friday, April 25, 2014

Thursday, April 24, 2014

4/24/14


A1) Tempo Romanian Deadlift (31X1): 4 x 5 reps, no rest
A2) Barbell Box Step Up (12-20”): 4 x 8 reps/leg, Rest 2 min

B ) 5 sets:
1 minute at 100% effort:
5 Thrusters (75/105lb)
10 Lateral Hops Over Bar
Max Pull Ups in Time Remaining
+ Rest 3 min (full recovery today)


*Post results to comments.

Wednesday, April 23, 2014

4/23/14


A ) 4 sets: 2 Snatch Pull + 2 Snatch, Rest 1-2 min

B ) Split Jerk (from rack): 4 sets x 3 reps, Rest 1-2 min

C ) 8 sets:
30sec American KBS (35/50)
30sec Rest


*Post results to comments.

Tuesday, April 22, 2014

4/22/14


A1) Tempo Push Up (30X1): 4 x max reps at tempo in 20sec, no rest

A2) Wall Ball: 4 x max reps in 20sec, Rest 2 min

B ) 10 sets:
50m partner sandbag/wall ball sprint (use alley), Rest 1-2 min
*if weather is bad, sub 10 sec all out effort AD or treadmill sprint!


*Post results to comments.

Monday, April 21, 2014

4/21/14


A1) DB/KB Split Squat: 4 x 8 reps/leg, no rest
*more advanced – rear foot elevated, less advanced – front foot elevated
A2) KB Goblet Squat: 4 x 8 reps at 31X1 tempo, Rest 2 min

B ) 8 sets:
30sec Double Under
30sec rest

C ) 4 min rest and mobility work

D ) 8 sets:
30sec burpee box jump (20/24”)
30sec rest


*Post results to comments.

Sunday, April 20, 2014

Saturday, April 19, 2014

4/19/14


A ) Work up to a heavyish Turkish Get Up, no more than 5-10min

B ) TAG TEAM – 7 min AMRAP:
P1 – 1 TGU (just one, not 1 per hand, 35/60lb)
P2  - Rest
*Partners must share bell.  No rep if dropped on the ground.  Must start over!

*Rest is the set up for part “C”

C ) 4 min AMRAP (split up reps between partners as you’d like - only 1 person working at a time):
15 Thrusters (65/100lb)
15 CTB Pull Ups
If 90 reps (3 rounds) are performed in under 4 min, time extends to 8 min.
If 180 reps (6 rounds) are performed in under 8 min, time extends to 12 min.
ect….

*Rest is put things away, get ready for “D”

D ) TAG TEAM - 7 min AMRAP:
P1 – 30sec burpee broad jump
P2 – 30sec rest


*Post results to comments.

Friday, April 18, 2014

4/18/14


A ) 10 min AMRAP – 80%:
500m Row
3 Muscle Ups (or sub 3 pull up + 3 dips)
+ Rest 3 min

B ) Complete the following – 100%:
60seconds Push Ups
+ Rest 2 min
60seconds Pull Ups
+ Rest 2 min
60seconds Alternating Pistols
+ Rest 2 min
60seconds TTB


*Post results to comments.  Today ends our testing of the current training cycle!  New cycle begins tomorrow.  Great work so far by each and everyone one of you! 

Thursday, April 17, 2014

4/17/14


A ) Snatch: work up to 1RM for the day, only 3 misses allowed, Rest 2 min between max attempts

B ) Clean & Jerk: work up to 1RM for the day, only 3 misses allowed, Rest 2 min between max attempts


*Post results to comments.  Today you will record your max Snatch, max Clean & Jerk, and Total (add the two together!)  Also, if you don’t mind sharing your bodyweight, that would be helpful as well!

Wednesday, April 16, 2014

4/16/14


A ) “DIANE” For time:
21-15-9
Deadlift (225lb/185lb)
HSPU


*Post results to comments.


Tuesday, April 15, 2014

4/15/14


A ) Weighted Strict Dip: work to 1RM for the day

B ) Weighted Strict Pull Up: work to 1RM for the day

C ) 10 min AMRAP – 80%:
400m Run
6 Manmakers

+ Rest 3 min

D ) 10 min AMRAP – 80%:
50 Air Squats
40 Double Unders
30 Walking Lunges
20 Sit Ups
10 Ring Rows


*Post results to comments.

Monday, April 14, 2014

Sunday, April 13, 2014

Saturday, April 12, 2014

4/12/14

CHEETAH GYM OPEN HOUSE!

We will be having class at 8:30am/9:30am/10:30am/11:30am today to celebrate our recent remodel of Cheetah CrossFit in Bucktown!  Come in at any point to get in the workout, bring a friend if you'd like.  We will also be having free sampling of SFH protein for after your workout.  Thanks for everything you do, Cheetah members!  We are very grateful to have you as part of our community.  Your hard work is inspiring!
-Coach Cori, Phil, Adam, Alex, and James

For time:

"Filthy Fifty"

50 Box jump, 20/24 inch box


50 Jumping pull-ups

50 Kettlebell swings, 35/55lb


Walking Lunge, 50 steps


50 Knees to elbows


50 Push press, 35/45 pounds


50 Back extensions


50 Wall ball shots, 14/20 pound ball


50 Burpees


50 Double unders



*You are more than welcome to do any scaled version of this workout, ei. 25 of each, drop down the reps, sets, etc.... Its your challenge, today!

What Supplements Should I Take?

Friday, April 11, 2014

Thursday, April 10, 2014

Wednesday, April 9, 2014

Tuesday, April 8, 2014

4/8/14


A ) Front Squat: work up to 1RM for the day, rest as needed, only 2 misses allowed

B ) 90seconds: max reps of box jumps
+ Rest 2 min

C ) 90seconds: max reps of wall ball
+ Rest 2 min

D ) 90seconds: max reps of push ups
+ Rest 2 min

E ) 90seconds: plank hold
+ Rest 2 min

F ) 90seconds: max reps of air squat


*Post results to comments.


Monday, April 7, 2014

4/7/14

**This week begins our testing.  We will test on and off for about two weeks!  Some days will be easy, others will be a enduring challenge.  Keep good notes, post results to comments, and let's do this!

A ) Snatch: 2-2-2-2, Rest 1-2 min

B ) Test: 2 mile run for time! (outside or treadmill, your choice)


*Post results to comments. 

Sunday, April 6, 2014

Saturday, April 5, 2014

4/5/14


A ) 6 rounds with your partner:
10 burpees over partner
10 OH Walking Lunges/Person (only one working at a time – 25/45lb)
10 Power Clean/Person (85/55lb – one person working – one person holding top of deadlift position!)

B ) 5 sets: 30 second hollow rock hold, Rest 30 sec


*Post results to comments.


Friday, April 4, 2014

4/4/14


A ) EMOTM for 10 min: 3 Hang Squat Snatch, should be quick, explosive, but challenging

B ) EMTOM for 10 min: 3 Hang Squat Clean + Split Jerk, again – quick, explosive, but challenging

C ) For time:
21 Push Press, 55/85lb
5 Manmakers
15 Push Press, 55/85lb
5 Manmakers
9 Push Press, 55/85lb
5 Manmakers


*Post results to comments.

Thursday, April 3, 2014

4/3/14


A ) Work up to a heavy triple split jerk, then:
3 rounds for time
3 Split Jerk
6 Burpees over Barbell
9 Pull Ups
250m Row
9 Pull Ups
6 Burpees over Barbell
3 Split Jerk
+ Rest 90sec


*Post results to comments.

Wednesday, April 2, 2014

4/2/14


A ) EMOTM for 5 min: 6 Deadlift, same weight as last time (look 2 weeks back!)

B )  Romanian Deadlift: 3 x 5 reps, work to a challenging set of 5 reps, keep technique perfect, Rest 1-2 min

C ) 3 sets of the following – 95%:
3 min AMRAP:
60seconds Double Under
60seconds Airdyne
60seconds Handstand Hold (against wall or free standing)
+ Rest 3 min


*Post results to comments.


Tuesday, April 1, 2014

4/1/14


A ) 3 times though the following:
6 HSPU (strict or kipping)
8 push ups
6 HPSU (strict or kipping)
+ Rest 2 min

B ) 10 min AMRAP – 80%:
Row 400m
20 Air Squats
Run 400m (outside or tread)
20 Air Squats
+ Rest 3 min

C ) 10 min AMRAP – 80%:
5 Pull ups
10 Sit Ups
15 Box Jumps, 20/24”
20 Walking Lunges
25 American KBS, 30/50lb


*Post results to comments.