WORKOUT OF THE DAY

Monday May 20th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Squat Prep (No Measure) Two Sets Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side Ring Row Hold

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Sunday May 19th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Kettlebell Windmill x 5/side Supine Hamstring Ball Curl x 10-12 reps Slow Mountain Climber x 10/side

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Saturday May 18th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: DB/KB Walking Lunge x 20 steps Chin over Bar or Flexed Arm Supinated Hang Hold x

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Friday May 17th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard FBB A.: Metcon (No Measure) Functional Bodybuilding x 15 minutes Three – Four Sets: Half Kneeling Arnold Press x 10-12/arm Rear Delt Raise

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Thursday May 16th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Bench Press Prep (No Measure) Two Sets Theraband External Rotation x 10/side Single Arm Overhead Dumbbell Carry x 25ft/arm Ring

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Wednesday May 15th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Deadlift Prep (No Measure) Two Sets Quadruped Hip Extension Hold x 15s/ side Staggered Leg Good Morning w/ Barbell x

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Tuesday May 14th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Push Press Prep (No Measure) Behind Neck Front Rack Mobility x 20s Strict Press x 3 reps Dip Hold x

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Monday May 13th, 2019

O’Hare CrossFit – CrossFit   View Public Whiteboard Movement Prep A.: Squat Prep (No Measure) Two Sets Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side Ring Row

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Sunday May 12th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Kettlebell Windmill x 5/side Supine Hamstring Ball Curl x 10-12 reps Slow Mountain Climber x 10/side

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Saturday May 11th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: DB/KB Walking Lunge x 20 steps Chin over Bar or Flexed Arm Supinated Hang Hold x

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Friday May 10th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Skill Work A.: Metcon (No Measure) Rope Climb Skill Work x 15 minutes A. Seated Box Foot Wrap w/ Lift off Box x

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Thursday May 9th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Shoulder Press Prep (No Measure) Two Sets Theraband External Rotation x 10/side Single Arm Overhead Dumbbell Carry x 25ft/arm Ring

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Wednesday May 8th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Deadlift Prep (No Measure) Two Sets Quadruped Hip Extension Hold x 15s/ side Staggered Leg Good Morning w/ Barbell x

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Tuesday May 7th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Hang Snatch Prep (No Measure) Behind Neck Snatch Grip Push Press x 3 reps OHS w/ pause x 3-5 reps

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Monday May 6th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Squat Prep (No Measure) Two Sets Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side Ring Row Hold

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Sunday May 5th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Bottoms up Turkish Get up x 1/arm Single Leg Hip Bridge x 4/leg Single Arm Farmer

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Saturday May 4th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Front Foot Elevated Split Squat off 6″ Riser x 6/leg Renegade Row x 6/arm Hollow Hold

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Friday May 3rd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Gymnastics A.: Metcon (No Measure) Kipping Work x 15 minutes A. Scap Pullup @3030 x 4-6 reps x 2 sets B. Kip Swing

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Thursday May 2nd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Shoulder Press Prep (No Measure) Two Sets Theraband External Rotation x 10/side Single Arm Overhead Dumbbell Carry x 25ft/arm Ring

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Wednesday May 1st, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Deadlift Prep (No Measure) Two Sets Quadruped Hip Extension Hold x 15s/ side Staggered Leg Good Morning w/ Barbell x

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