WORKOUT OF THE DAY

11.22.18 Thursday

PERFORMANCE/FITNESS Happy Thanksgiving Everyone!  A. “Killer Queen” Five Rounds for Time: 5 Pullups 10 Pushups 15 Air Squats -immediately into – Four Rounds for time: 8 Handstand Pushups or L Press

READ MORE>>>

11.21.18 Wednesday

PERFORMANCE/FITNESS A. Lunge Prep Three Sets: Reverse Lunge @30X1 x 5/leg (Set #1 – No Weight, Set #2 -Goblet Hold #3 – Empty Barbell) Dumbbell Renegade Row w/ pause at top

READ MORE>>>

11.20.18 Tuesday

PERFORMANCE/FITNESS Deadlift Prep Three Sets: Romanian Deadlift @22X1 x 5 reps (Set #1 – Single Leg w/ Barbell, Set #2 – Romanian Deadlift, Set #3 – Romanian Deadlift + Light

READ MORE>>>

11.19.18 Monday

PERFORMANCE/FITNESS A. Split Jerk Prep Behind Neck Front Rack Mobility x 20s Strict Press x 3 reps Dip Hold x 3 reps Push Press x 3 reps Press in Split

READ MORE>>>

11.18.18 Sunday

PERFORMANCE/FITNESS A. Three Sets: RNT Reverse Lunge x 6-8/leg Scap Pushup + Pushup x 2-8 reps Single Arm OH DB Carry + SA Kettlebell Farmer Carry x 50ft/arm B. Every

READ MORE>>>

11.17.18 Saturday

PERFORMANCE/FITNESS  A. Three Sets: Turkish Get Up x 1/arm Quadruped Hip Extension Hold x 15s/leg Single Arm KB Front Rack Carry x 50ft/arm B. Teams of two, with only one

READ MORE>>>

11.16.18 Friday

PERFORMANCE A. Snatch Prep Behind Neck Snatch Grip Push Press x 3 reps Overhead Squat w/ Pause x 3 reps Hip Snatch x 3 reps Snatch from Above knee x

READ MORE>>>

11.15.18 Thursday

PERFORMANCE/FITNESS Kipping Work x 15 minutes A. Scap Pullup @3030 x 4-6 reps x 2 sets B. Kip Swing on Bar x 5 reps x 4 sets **2 sets holding

READ MORE>>>

11.14.18 Wednesday

PERFORMANCE/FITNESS A. Squat Prep Three Sets: Squat @22X1 x 5 reps (Set #1 – Air Squat, Set #2 -Goblet Set #3 – Empty Barbell) Ring Row w/ 2s pause at top

READ MORE>>>

11.13.18 Tuesday

PERFORMANCE/FITNESS Deadlift Prep Three Sets: Deadlift @30X1 x 5 reps (Set #1 – Single Leg w/ Barbell, Set #2 – Romanian Deadlift, Set #3 – Conventional Deadlift) Single Arm DB

READ MORE>>>

11.12.18 Monday

PERFORMANCE/FITNESS A. Clean Prep BN Front Rack Mobility x 20-30s/arm Front Squat w/ pause x 3 reps Hip Clean x 3 reps Clean from above knee x 3 reps Clean

READ MORE>>>

11.11.18 Sunday

PERFORMANCE/FITNESS A. Three Sets: RNT Reverse Lunge x 6-8/leg Scap Pushup + Pushup x 2-8 reps Single Arm OH DB Carry + SA Kettlebell Farmer Carry x 50ft/arm B. Every

READ MORE>>>

11.10.18 Saturday

PERFORMANCE/FITNESS  A. Three Sets: Turkish Get Up x 1/arm Quadruped Hip Extension Hold x 15s/leg Single Arm KB Front Rack Carry x 50ft/arm B. Teams of 2 Alternate Full Rounds

READ MORE>>>

11.9.18 Friday

PERFORMANCE/FITNESS A. Split Jerk Prep Behind Neck Front Rack Mobility x 20s Strict Press x 3 reps Dip Hold x 3 reps Push Press x 3 reps Press in Split

READ MORE>>>

11.8.18 Thursday

PERFORMANCE/FITNESS Handstand Walk Work x 15 minutes A. Stomach or Back to Wall Handstand Hold x 20 seconds x 2 sets B. Stomach to Wall Shoulder Taps x 5-7/side x

READ MORE>>>

11.7.18 Wednesday

PERFORMANCE/FITNESS A. Squat Prep Three Sets: Squat @22X1 x 5 reps (Set #1 – Air Squat, Set #2 -Goblet Set #3 – Empty Barbell) Ring Row w/ 2s pause at top

READ MORE>>>

11.6.18 Tuesday

PERFORMANCE/FITNESS Deadlift Prep Three Sets: Deadlift @30X1 x 5 reps (Set #1 – Single Leg w/ Barbell, Set #2 – Romanian Deadlift, Set #3 – Conventional Deadlift) Single Arm DB

READ MORE>>>

11.5.18 Monday

PERFORMANCE A. Snatch Prep Behind Neck Snatch Grip Push Press x 3 reps Overhead Squat w/ Pause x 3 reps Hip Snatch x 3 reps Snatch from Above knee x

READ MORE>>>

11.4.18 Sunday

PERFORMANCE/FITNESS A. Three Sets: RNT Reverse Lunge x 6-8/leg Scap Pushup + Pushup x 2-8 reps Single Arm OH DB Carry + SA Kettlebell Farmer Carry x 50ft/arm B. Every

READ MORE>>>

11.3.18 Saturday

Closed Today for OCF Coach’s Seminar / Continuing Education  At Home Workout  A. Three Sets: Wall Facing Squat x 10 reps Crawl x 10 steps forward + 10 steps backward

READ MORE>>>

BLOGS

TRY O’HARE CROSSFIT FREE!

Simply choose your experience level and get registered for your FREE Jump Start Package

NEW TO CROSSFIT

CROSSFITTER

REFER YOUR FRIENDS HERE

O’Hare CrossFit places a tremendous value on community. Taking on challenges with your friends and family is a great way to ensure that you achieve all of your goals

CrossFit Resources

Download one of our FREE training guides!

Connect With Us

O’Hare CrossFit
9100 Belden Ave
Franklin Park, IL 60131

Powered by Ascension

Common Links

Download one of our FREE training guides!

Connect With Us

O’Hare CrossFit
9100 Belden Ave
Franklin Park, IL 60131

CrossFit Resources

POWERED BY ASCENSION

Close Menu
×

Cart