WORKOUT OF THE DAY

Saturday September 14th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Bottoms up KB Carry x 30ft/arm Med ball Hamstring Curl x 8-12 reps Reverse Crunch x

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Thursday September 12th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Gymnastics A.: Metcon (No Measure) Gymnastics Strength & Skill Work x 15 minutes Gymnastics Prep A1. Overhand Grip PVC Pass Thru x 10

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Wednesday September 11th, 2019

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

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Monday September 9th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Metcon (No Measure) Two Sets Goblet Squat @22X1 x 5 reps Deadbug x 5 Controlled Reps Scap Pullup @3030 x

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Sunday September 8th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard A.: Metcon (No Measure) CLOSED FOR KETTLEBELL SEMINAR!! AT HOME WORKOUT Tabata Party 20 seconds on 10 seconds off x 8 sets per

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Saturday September 7th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Dumbbell Front Raise x 10 reps + Dumbell Lateral Raise x 10 reps Wall Facing Squat

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Friday September 6th, 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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Thursday September 5th, 2019

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

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Tuesday September 3rd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Metcon (No Measure) Two Sets Goblet Squat @22X1 x 5 reps Deadbug x 5 Controlled Reps Scap Pullup @3030 x

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Monday September 2nd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Conditioning A.: Metcon (Time) Happy Labor Day!! “Holleyman” 30 Rounds for time 5 Wall Ball 20/14# 3 Kipping HSPU / 2 Strict HSPU

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Sunday September 1st, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Metcon (No Measure) Workout Prep Freestyle Crawl x 3 minutes + Two Sets Turkish Situp x 5/side Goblet Squat @55X1

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Saturday August 31st, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Dumbbell Front Raise x 10 reps + Dumbell Lateral Raise x 10 reps Wall Facing Squat

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Friday April 30th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Gymnastics A.: Metcon (No Measure) A. Gymnastics Strength & Skill Work x 15 minutes Gymnastics Prep A1. Overhand Grip PVC Pass Thru x

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Thursday August 29th, 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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Wednesday August 28th, 2019

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

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