WORKOUT OF THE DAY

Thursday March 21st, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Conditioning A.: “Scooby Doo & Shaggy” (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes 18

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Wednesday March 20th, 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 March 19th, 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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Monday March 18th, 2019

O’Hare CrossFit – CrossFit   View Public Whiteboard Movement Prep A.: Power Snatch Prep (No Measure) Behind Neck Snatch Grip Push Press x 3 reps 1/4 OHS w/ pause x

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Sunday March 17th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Air Squat @10s Lower 10s Up x 2 reps Side Plank Reach Through x 10-12/side Freestyle

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Saturday March 16th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets Paloff Press x 10/side Supine Med Ball Hamstring Curl x 10-12 reps Single Arm Front Rack

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Friday March 15th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Power Snatch Prep (No Measure) Behind Neck Snatch Grip Push Press x 3 reps 1/4 OHS w/ pause x 3

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Thursday March 14th, 2019

O’Hare CrossFit – CrossFit   View Public Whiteboard Conditioning A.: “Phoebe” – Part 1 (Time) 0:00 – 10:00 For Time: 15.12.9 Strict Pullup Hand Release Pushup **Scale Up Option Strict

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Wednesday March 13th, 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

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Tuesday March 12th, 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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Monday March 11th, 2019

O’Hare CrossFit – CrossFit   View Public Whiteboard Movement Prep A.: Power Snatch Prep (No Measure) Behind Neck Snatch Grip Push Press x 3 reps 1/4 OHS w/ pause x

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Sunday March 10th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Air Squat @10s Lower 10s Up x 2 reps Side Plank Reach Through x 10-12/side Freestyle

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Saturday March 9th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets Paloff Press x 10/side Supine Med Ball Hamstring Curl x 10-12 reps Single Arm Front Rack

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Friday March 8th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A. : Warm-up (No Measure) Two Sets: Single Arm Overhead DB Carry x 25ft/arm Rotating Lateral Lunge x 50ft Back to Wall

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Thursday March 7th, 2019

O’Hare CrossFit – CrossFit   View Public Whiteboard Conditioning A.: “Toad” (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 9 minutes 20/15 Cal Row

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Wednesday March 6th, 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

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Tuesday March 5th, 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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Monday March 4th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Power Snatch Prep (No Measure) Behind Neck Snatch Grip Push Press x 3 reps 1/4 OHS w/ pause x 3

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Sunday March 3rd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Wall Assisted Shoulder CAR x 5 Controlled Reps Wall Facing Goblet Squat w/ Pause x 6-8

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Saturday March 2nd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Single Leg Romanian Deadlift w/ Trail Leg Against Wall x 6/ leg Band FacePull x 12-15

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