WORKOUT OF THE DAY

Thursday November 21st, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Performance/Fitness A: Metcon (No Measure) Kettlebell Flow x 5-7 Minutes Strength B: Metcon (No Measure) Three Sets – Heavy Across all sets Close

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Tuesday November 19th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Front Squat Prep (No Measure) Two Sets Goblet Squat @55X1 x 3 reps Kettlebell Halo x 4-5/side Deadbug x 5

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November 18th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Deadlift prep (No Measure) Two Sets Quadruped Straight Leg Hip Extension Hold x 15/leg Clean Grip Romanian Deadlift @30X1 x

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TGIF 🙂

O’Hare CrossFit – CrossFit View Public Whiteboard A. : Functional Body Building x 20 minutes (Not For Time) (Weight) Back Rack Reverse Lunge x 6/leg Strict Pronated Grip Pullup x

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Active Recovery Session

O’Hare CrossFit – CrossFit View Public Whiteboard PERFORMANCE/FITNESS A. : Metcon (No Measure) Kettlebell Flow x 5-7 Minutes PERFORMANCE/FITNESS B. : Metcon (Weight) Three Sets Close Grip Bench Press @30X1

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Happy Tuesday Everyone!

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A. : Clean Prep (No Measure) BN Front Rack Mobility x 20-30s/arm Front Squat w/ pause x 3 reps Hip Clean

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Happy 9 Years OCF!!

O’Hare CrossFit – CrossFit View Public Whiteboard Performance/Fitness Front Squat Prep (No Measure) Two Sets Goblet Squat @55X1 x 3 reps Kettlebell Halo x 4-5/side Deadbug x 5 Controlled Reps

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Saturday November 9th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Metcon (No Measure) Three Sets: Double KB Front Rack Wall Sit Hold x 30s Ring Row Hold x 15-20 seconds

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Friday November 8th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A. : Warm-up (No Measure) 5 Minute Amrap for Quality 30 seconds Row 7 Air Squats 5 Scap Pullup 5 Scap Pushup

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Thursday November 7, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Strength A: Metcon (No Measure) Every 90 seconds x 18 minutes (3 Sets) Movement #1 – Rower Hamstring Curl x 10-12 reps Movement

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Wednesday November 6th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Front Squat Prep (No Measure) Workout Prep Two Sets Goblet Squat @22X1 x 5 reps Kettlebell Halo x 4-5/side Deadbug

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Tuesday November 5th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Deadlift prep (No Measure) Two Sets Quadruped Straight Leg Hip Extension Hold x 15/leg Clean Grip Romanian Deadlift @30X1 x

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Monday November 4th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Clean Prep (No Measure) BN Front Rack Mobility x 20-30s/arm Front Squat w/ pause x 3 reps Hip Clean x

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Saturday November 2nd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Metcon (No Measure) Three Sets: Double KB Front Rack Wall Sit Hold x 30s Ring Row Hold x 15-20 seconds

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BLOGS

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