Workout of the Day

WOD 4/15

Its Warrior Wednesday!!!!

“Fran”
21-15-9
Thrusters (95 lb)
Pull-ups

The two most powerful warriors are patience and time -Leo Nikolaevich Tolstoy

CrossFit Warriors….


JOSH CHALLENGE ’09 (HIGHLIGHTS) from Windy City CrossFit on Vimeo.

AM Results
Rob         10:47 Rx
Kristin         9:03 (45 lb, White Band)
PM Results
Melanie         9:17 (35 lb, Jump x2)
Michael         11:01 (85 lb)
Ashley         6:43 (35 lb, Jump)
Betsy         8:40 (45 lb, Jump x2)
Stacey          8:35 (75 lb)
Mark         11:16 (15 lb ROM x2, Jump x2)
Wes         5:03 Rx
Aurelia         4:44 (PVC Push Press, Ring Rows)
in Workout of the Day 6 comments

WOD 4/14

3 Rounds
30 KB/DB Snatches (24K, 16K)
30 Abmat Sit-ups
30 Push-ups

*30 Right Handed, 30 Left handed

For glory gives herself only to those who have always dreamed of her. –Charles de Gaulle

CrossFit in the Statesman

**ANNOUNCEMENT**- If you are interested in looking better, feeling better, or being a better CrossFitter you should be attending our Nutrition Seminar this Saturday.  Please RSVP to the comments.

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Congrats to Kristin for getting her first kipping pull-up yesterday (no band)!

AM Results
Blake 15:28 (15 lb DB)
Andrew 16:00 (12 K KB)
Melanie 14:39 (10 lb DB, KPU)
Meredith 14:48 (PVC, KPU)
PM Results
Boone 28:41 Rx
Tristy 14:51 (20lb, KPU)
Kristin 15:50 (15lb, KPU)
Stacey 14:49 (20lb)
Betsy 15:59 (20lb, KPU)
Michael 21:59 (12k)
Keir 16:26 (16k)
Wes 16:50 Rx
Megan 18:38 (20lb, KPU)
Sherman 18:09 (12k)
Ashely 17:13 (15lb, KPU)
Seth 18:36 (20lb)
BWOD
Linda 4:27 (30 ROM Squats, 400m Row)
Mark 6:06 (40 ROM Wall Balls: 20lb, 500m Row)

in Workout of the Day 321 comments

WOD 4/13

via MaxFit USA

“Skinny Fat Helen”
6 Rounds
200 M Run
12 KB Swings (2 Pood, 1.5 Pood)
6 Weighted Pull-ups (20 lb, 10 lbs)

Great opportunities come to all, but many do not know they have met them.  The only preparation to take advantage of them is simple fidelity to watch what each day brings. -Albert E. Dunning

Fast Food

**ANNOUNCEMENT**- If you are interested in looking better, feeling better, or being a better CrossFitter you should be attending our Nutrition Seminar this Saturday.  Please RSVP to the comments.

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AM Results
Kristin         14:41 (16 K, White Band)
Rob         13:59 (24K, CTB)
Daniel         14:06 (24K ROM, CTB)
Boone         12:54 Rx
PM Results
Wes         16:22 (10lb)
Tristy         12:00 (16k, Jump)
Keir         19:48 Rx
Betsy         11:44 (16k, Jump)
Stacey         12:42 (CTB)
Megan         12:39 (16k, Jump)
Sherman         17:29 (Kip Pull-ups)
Seth         13:37 (24k, CTB)
Aurelia         5:12 (4rnds: 50m run, 5lb swing, Ring Rows)
B-WOD
Blake         8:37 (15lb: 40wall balls, 400m Ball Run)

in Workout of the Day 2 comments

WOD 4/11

5 Rounds
5 Deadlifts (275 lb, 185 lb)
10 Burpees

Value unity because I believe we learn truth from each other in this process. –Rowan Williams

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AM Results  
Stacey 5:28 (155lb)
Keir 4:01 Rx
Wes 5:01 Rx

in Workout of the Day 222 comments

WOD 4/10

“Nancy”

5 Rounds 
400 M Run
15 OVHD Squat (95 lbs, 75 lbs)

But man is not made for defeat. A man can be destroyed but not defeated. –Ernest Hemingway

Sugar Cravings

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Results
Daniel 14:08 (PVC)
Melanie 13:18 (25 lb)
Rob 13:29 (45 lb)
Boone 13:52 (65 lb)
Andrew 17:36 (45 lb)

in Workout of the Day 162 comments

WOD 4/9

Snatch Balance
1-1-1

then…

Row 2K

If you do what you’ve always done, you’ll get what you’ve always gotten. –Tony Robbins 

Beef up your immune system…

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Chest to Deck!

AM Results
    1 2 3 2K Row
Kristin    55f 45 50 8:43
Daniel   30  35 45 7:41
Wes   215 225 235 6:54
PM Results  
Rob    65 75 75 7:59
Melanie   45 55 65 9:34
Michael   70 80 90 7:32
Andrew   75 75 75 7:45
Sherman   75 75 95 8:11
Megan   45 55 65 8:53
in Workout of the Day 266 comments

WOD 4/8

“Phat Running Cindy” via “The Fittest Games Challenge” 

4 Rounds
400 M Run
5 Pull-up (Chest to Bar)
10 Push-ups
15 Squats (115 lb, 80 lb) 

If you don’t have time to do it right, when will you have time to do it over? –John Wooden 

Replacing terrible with good ole fashion bad…

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AM Results      
Kristin       19:02 (White Band, 55 lb)
Rob       16:17 Rx
David       17:12 (Jump, Air Squat)
Andrew       17:33 (Jump, 45 lb)
PM Results
Melanie       15:01 (Jump, KPU, 65 lb)
Boone       14:31 Rx
Tristy       18:45 (Jump, KPU)
Betsy       16:28 No Rack (Jump, KPU, 65 lb)
Megan       19:31 No Rack (Jump, KPU, 65 lb)
Sherman       21:04 No Rack (Chin over bar)
Carissa       15:11 No Rack (White Band, 45 lb)
Stacey       16:16 Rx No Rack
Keir       13:25 Rx
in Workout of the Day 8 comments

WOD 4/7

2 Power Cleans on the Minute for 10 Minutes (80% of 1 Rep Max)
5 Burpee penalty for every uncompleted round.

then

7 Rounds
3 Push Jerks (155 lb, 115 lb)
6 Pull-ups
9 Box Jumps

via CrossFit Football

We acquire the strength we have overcome. –Ralph Waldo Emerson

Maybe its all a big fat lie…

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AM Results
Name       Weight Time
Kristin       60 lb 8:23 (65 lbs, Jump)
David         7:23 (45 lbs, Jump)
PM Results
Melanie       45 lb 7:55 (45 lbs, Jump)
Michael       95 lb 10:24 (115 lbs)
Tristy       95 lb 9:31 (95 lbs, Jump)
Betsy       75 lb 8:26 (60 lbs, Jump)
Stacey       95 lb 9:19 (95 lbs)
Wes       250 lb 11:03 Rx+CTB
Megan       75lb 9:38 (75 lbs, Jump)
Sherman       135lb 12:09 (115 lbs)
Seth       185lbs (Squats) 13:04 (200m, 9 Box Jumps, 15 sit-ups)
Boone       185lbs 8:31 Rx+CTB

in Workout of the Day 299 comments

WOD 4/6

From the Australasia Regional Qualifier:

3 Rounds
10 Clean and Jerks (135 lb, 85 lb) 
15 Ring Dips
20 KB Swings (24K, 16 K) 

We ought to be beating our chests every day. We ought to look in the mirror, stick out our chests, suck in our bellies, and say, ‘Damn, we’re Americans,’ and smile. –Jay Garner 

MSG

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Aftermath of the Saturday Team WOD

AM Results
Rob         15:42 (85 lb, 16 K)
Daniel         12:15 (45 lb, 16K)
Kristin         14:14 (45 lb, WB, 16 K)
Andrew         13:44 (75 lb, WB, 24 K)
PM Results
Jessica         14:53 (45 lb HH, BB, 16 K) 
Michael         13:39 (65 lb, WB, 16 K)
Boone         15:40 Rx
Carissa         11:01 (45 lb, WB, 12 K)
Stacey         11:14 (WB)
Betsy         11:28 (55 lb, BB, 12 K)
Wes         11:12 Rx
Ashley         10:48 2 Rds (35 lbs PC, Jumping Dips, 12 K) 
Aurelia         5:40 (2 Rds 10 Wall Balls, 15 Bench Push-ups, DB Swings 5 lbs)
in Workout of the Day 332 comments