WORKOUT OF THE DAY

Friday April 5th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Skill Work A.: Metcon (No Measure) A. Handstand Walk Work x 15 minutes B. Stomach or Back to Wall Handstand Hold x 20

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Thursday April 4th, 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 April 3rd, 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 April 2nd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Hang Clean Prep (No Measure) Behind Neck Front Rack Mobility x 20s Front Squat w/ Pause at bottom x 3-5

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Monday April 1st, 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 March 31st, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Turkish Situp x 5/arm Stomach to Wall HS Hold x 20 seconds Single Leg Rope Skip

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Saturday March 30th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Wall Facing Goblet Squat w/ pause x 6 reps Single Arm Ring Row x 4-6/arm FLR

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Friday March 29th, 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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Thursday March 28th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Conditioning A.: “IWT” (AMRAP – Reps) 20 seconds Amrap Hang Dumbbell Squat Clean 40 seconds Amrap Burpee Box Jump over or Step overs

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Wednesday March 27th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Workout Prep Dumbbell or Plate External Rotation x 10/side Quadruped Hip Extension Hold x 15s/ side Staggered Leg

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Tuesday March 26th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Power Jerk Prep (No Measure) BN Front Rack Mobility x 20 seconds Strict Press x 3 reps Push Press x

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Monday March 25th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Workout Prep Wall Squat x 8-10 reps Air Squat w/ 1s pause x 10 reps Goblet Squat @22X1

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Sunday March 24th, 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 23rd, 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 22nd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A. : Warm-up (No Measure) Goblet Hold Lateral Lunge x 5/side Goblet Squat w/ pause at bottom x 10 reps Theraband External

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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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