Tuesday, September 30, 2014

9/30/14


A1) Push Press: 2 sets x 12RM (12th rep should be really hard, nearly missing, fight the urge to turn these into jerks…), Rest 2 min
A2) Chest to Bar Pull Up: 2 x 12 reps, Rest 2 min

B ) 4 sets – 100% effort:
6-4-2
Power Clean (65/95lb)
Burpee Over Barbell
+ Rest 7-10 min


*Post results to comments.

Monday, September 29, 2014

9/29/14

**Kickoff Meeting for the Photoshoot Fit Nutrition Challenge is tonight at 6pm in Bucktown lobby!

A ) Back Squat: 3 sets x 8 reps, goal on the last set is to reach a real 8RM, Rest 2-3 min

B ) For time: Run 1 mile, Rest 3-5 min

C ) For time: Row 1,000m, Rest 3-5 min

D ) For time: 50 Box Jumps (20/24”)


*Post results to comments.

Sunday, September 28, 2014

Saturday, September 27, 2014

9/27/14


A ) 10 min AMRAP:
15 Russian KBS (55/75lb)
15 Burpee
+ Rest 3 min

B ) 10 min AMRAP:
20 Box Jump (20/24”) with step down
2 Muscle Ups (sub is 4 pull ups + 6 push ups)
+ Rest 3 min

C ) 10 min AMRAP:
25 DU
5 Knees to Elbows
3 Pistols/leg


*Post results to comments.

Friday, September 26, 2014

9/26/14


A ) EMOTM for 6 min: 15sec shuttle run (do these in the alley! sub treadmill if inclement weather)

B ) 3 sets – 90% effort:
15 Wall Ball (14/20lb)
15 TTB
15 Sit Ups
+ Rest 5 min

C1) DB External Rotation (30X1): 3 x 8 reps/arm, increase weight from last week, Rest 1 min
C2) Hollow Rock: 3 x 10 rocks, Rest 1 min
C3) Banded Face Pulls (2020): 3 x 10-12 reps, Rest 1 min


*Post results to comments.


Thursday, September 25, 2014

9/25/14


A ) Snatch Grip Deadlift: 2 sets x 3 reps, slightly heavier than last week, but technique being most important (focus on one piece pick up), Rest 3 min

B ) Handstand technique work: spend 5-10 minutes getting up to the wall, walking to the wall, wall walks, free standing handstands, free standing walking, etc…

C ) 10 min AMRAP (work at steady pace, do NOT burn out, just keep on moving…):
5 Strict Pull ups
5 Ring Push Ups at 42X1 tempo


*Post results to comments.

Wednesday, September 24, 2014

9/24/14


A ) Power Snatch: 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min

B ) Clean & Jerk: 60% x 3, 70% x 3, 75% x 2, 80% x 2, 80% x 2, Rest 1-2 min

C ) EMOTM for 10 min:
5 DL (125/175lb)
5 HSPU


*Post results to comments.

Tuesday, September 23, 2014

9/23/14


A1) Dip (can be stationary or ring, kipping or strict): 2 sets x 14 PERFECT reps, Rest 2 min
A2) Ring Pull Up (can be strict or kipping): 2 x 14 reps, Rest 2 min

B ) 3 sets – 100% effort:
10 UNBROKEN Thrusters (65/95lb)
200m C2Row Sprint
+ Rest 7-10 min


*Post results to comments.

Monday, September 22, 2014

9/22/14


A ) Back Squat: 3 sets x 9 reps, goal on the last set is to reach a real 9RM, Rest 2-3 min

B ) 3 sets – 85% effort:
5 min AMRAP:
5 Pull Ups
5 Power Cleans (85/125lb)
10 Air Squats
+ Rest 3 min


*Post results to comments.

Sunday, September 21, 2014

Saturday, September 20, 2014

9/20/14


**KitchFix will be doing a tasting this morning, so come hungry and snag some chow after class!

For time – work to be split into teams of 2:
50 Box Jumps (20/24”)
50 Wall Balls (14/20lb)
50 Thrusters (65/95lb)
50 Pull Ups
1000m Row


*Post results to comments.

Friday, September 19, 2014

9/19/14


A ) 6 sets of the following – 100% effort:
20sec Air Squat
20sec American KBS, 35/55lb
20sec DU
+ Rest 3 min

B1) DB External Rotation (30X1): 3 x 8 reps/arm, Rest 1 min
B2) Hollow Rock Hold: 3 x 35seconds, Rest 1 min
B3) Banded Face Pulls (2020): 3 x 10-12 reps, Rest 1 min


*Post results to comments.

Thursday, September 18, 2014

9/18/14


A ) Snatch Grip Deadlift: 3 sets x 4 reps (4th rep should be challenging!), Rest 3 min

B ) Complete the following – 5 rounds for time:
5 UB C2B Pull ups
5 UB Ring/Stationary Dips


*Post results to comments.

Wednesday, September 17, 2014

9/17/14


A ) Hang Power Snatch: 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min

B ) Behind the Neck Jerk: 3 sets x 3 reps (focus on timing of catch and head through), Rest 1-2 min

C ) 10 sets:
5 Split Jerk
2 Muscle Ups (sub 2 ring rows + 2 dips)
*work here should be less than 1 min
+ Rest 2 min

D ) Glute Ham Raise (either with partner or on GHD machine): 3 x 10 reps, Rest 1-2 min


*Post results to comments.

Tuesday, September 16, 2014

9/16/14


A1) Barbell Strict Press: 2 sets x 15 reps (last set should be  a true 15RM),  Rest 2 min
A2) Pull Up (can be strict, kipping, or butterfly): 2 x 15 reps, Rest 2 min

B ) Run 800m at 95% effort, Rest 5 min

C ) Perform 20 Power Cleans, 95/135lb, Rest 5 min

D ) Run 800m at 95% effort


*Post results to comments.

Monday, September 15, 2014

Sunday, September 14, 2014

Saturday, September 13, 2014

9/13/14


A ) Weighted Pull Up: work to 1RM in weighted pull up.  If you’re not at the point of adding weight, test yourself with just bodyweight, or by using the lightest band possible.

B ) For time – 100% effort:
300m Row
15 American KBS (55/75lb)
25 Burpees
15 American KBS (55/75lb)
300m Row


*Post results to comments.

Friday, September 12, 2014

9/12/14


A ) Thruster: work to a 1RM thruster – to be taken from the floor, into a full clean, pressed out completely overhead, rest as needed between sets

Skill work – technique work:
B1) Muscle up progressions: 3 sets x a few reps of progressions (transitions, negatives), Rest 1 min
B2) Handstand work: 3 sets x a few reps of progressions (walking, holding, walk walks, etc), Rest 1 min
B3) Planche work: 3 sets x a few seconds/reps (hold, tuck, push up, etc), Rest 1 min


*Post results to comments.


Thursday, September 11, 2014

9/11/14

A ) Death By American Kettlebell Swing (45/70lb)
*On the first minute, you will do 1 swing, Minute 2 you will do 2 swings, Minute 3 you will do 3 swings, until you can no longer keep up the pace.  Record the minute that you cannot keep going…

B ) For time: 1 mile run.


*Post results to comments.

Wednesday, September 10, 2014

9/10/14


A ) Push Press: work up to 1RM for the day, only 2 misses allowed, rest as needed between attempts
*Be careful with push press, dip and then lock out knees, no rebend to catch (that would be a jerk!)

B ) “FRAN” For time:
21-15-9
Thrusters (65/95lb)
Pull ups


*Post results to comments.

Tuesday, September 9, 2014

9/9/14


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

B ) Rest/Mobility work – spend a good 10-15 minutes opening up hips/glutes/etc

C ) For max reps: ONE set of max UNBROKEN Wall Balls, once you stop moving – either to rest, drop the ball, or rest on the wall, it is over!  You must keep moving.  Looking for one HUGE number here in your results!


*Post results to comments.

Monday, September 8, 2014

Sunday, September 7, 2014

Saturday, September 6, 2014

9/6/14


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

B ) 5 sets of the following:
Min 1: 15sec max effort wall ball (14/20lb)
Min 2: 15sec max effort thrusters (65/95lb)
Min 3: 15sec max effort TTB


*Post results to comments.  Please post your FS numbers and also your TOTAL reps from all sets of the metcon! 

Friday, September 5, 2014

9/5/14


A ) 5-10 min Handstand Skill Work (work on kipping, wall walks, walking to wall, etc..) OR Plange Work (Plange tuck, plange hold, plange push ups)

B ) 5 sets:
3 min AMRAP:
20 pull ups
30 push ups
40 sit ups
50 air squats
+ rest 3 min
*start each set where you left off the previous set!


*Post results to comments.


Thursday, September 4, 2014

9/4/14


A ) Snatch (must catch in full squat, from floor): work up to 1RM for the day, only 3 misses allowed, rest as needed between sets

B ) Clean & Jerk (must catch in full squat, from floor, no pressouts on jerk!): work up to 1RM for the day, only 3 misses allowed, rest as needed between sets


*Post results to comments. 

Wednesday, September 3, 2014

9/3/14


A1) Deadlift: 3 sets x 6-8 reps at 30X1 tempo, Rest 45 sec
A2) Wall Walk: 3 sets x 3 reps, Rest 45 sec
A3) Russian Step Up: 3 sets x 10 reps/leg, Rest 45 sec
A4) Supine Leg Lowering: 3 sets x 10 reps at 50X1 tempo, Rest 45 sec

B ) 3 rounds for time:
300m Row
10 KB Goblet Squats (35/55lb)
20 KB Deadlift (use same weight)


*Post results to comments.

Tuesday, September 2, 2014

9/2/14


A1) Strict Press: 3 sets x 8 reps, no rest
A2) Ring Row or Ring Pull Up: 3 sets x max reps in 30sec, Rest 1 min
A3) HSPU: 3 sets x max reps in 30sec, Rest 2-3 min

B ) For time:
50 DU
10 Burpees
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
10 DU
10 Burpees
*Sub for DU is 3x the singles.


*Post results to comments.

Monday, September 1, 2014

9/1/14


***HAPPY LABOR DAY, CHEETAH CROSSFIT!  WE WILL ONLY BE HAVING ONE CLASS TODAY AT 9AM!***

A ) Back Squat: 3 sets x 5 reps (work up to a challenging set of 5 reps), Rest 2-3 min

B ) “Helen” – 3 Rounds For Time:
400m run
21 American KBS (35/55lb)
12 Pull Ups


*Post results to comments.