Posts from the ‘Blog’ Category

  • New Logo

    Wednesday, May 13

    May 12th, 2015 | Blog | Coach | No Comments

    Strength: Split Jerk Complete 1 rep every :45 starting at 60%. Increase the weight about 5% on every rep until failure. Continue to build as heavy as possible. WOD: Metcon (Time) 2 rounds for total working time. Rest 2 min b/w rounds. – 400/330m Row – 35 Double Unders – 8 Push Jerk (135/95) No […]

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  • New Logo

    Tuesday, May 12

    May 11th, 2015 | Blog | Coach | No Comments

    Strength: Clean 3-3-3-2-2 Touch and go all reps. Each set as heavy as possible. WOD: Metcon (Time) 7 rounds, for total working time – 4 Burpees – 6 Hang Power Cleans (155/105) No more than 70% – 4 Burpees Rest :30 b/w rounds. Subtract 3:30 for total working time.

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Friday, May 8

    May 7th, 2015 | Blog | Coach | No Comments

    Strength:10 minute clock5 sets, for total working time.Begin each set @ top of every other minute:- 7 Bench Press @ 60%- 7 Hang Power Cleans (135/95)  no more than 65% WOD:Metcon (Time)15 minutes to complete for time- 200m Run- 35 Hang Power Snatch (45/35) no more  than 30% of Snatch- 200m Run- 25 Hang Power […]

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  • New Logo

    Thursday, May 7

    May 6th, 2015 | Blog | Coach | No Comments

    Strength: Front Squat 10 x 3 @ 92% WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 9 – 6 Burpees to target – 9 Toes to Bar – 12 Wall Ball Shots

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  • New Logo

    Wednesday, May 6

    May 5th, 2015 | Blog | Coach | No Comments

    WOD: Metcon (Time) 20 minute running clock Each part begins on 5 min mark Part 1 3 rounds for time – 10 Deadlifts (225/155) No more than 60% – 40 Double Unders Part 2 3 rounds for time – 7 Push Jerk (135/95) – 14 Med Ball Situps Part 3 For time – 5 Wall […]

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  • New Logo

    Tuesday, May 5

    May 4th, 2015 | Blog | Coach | No Comments

    30% off Team SuperFit registration. Enter code “CHICAGOLASTCHANCE”. Divisions are Guy/guy,guy/girl, girl/girl Rx and scaled. Put a team together and compete next Saturday. We also need judges and volunteers. Free tee shirts for those who can lend a hand. Its going to be a great day folks. Come out and support your box! Strength: Hang […]

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  • New Logo

    Monday, May 4

    May 3rd, 2015 | Blog | Coach | No Comments

    30% off Team SuperFit registration. Enter code “CHICAGOLASTCHANCE”. Divisions are Guy/guy,guy/girl, girl/girl Rx and scaled. Put a team together and compete next Saturday. We also need judges and volunteers. Free tee shirts for those who can lend a hand. Its going to be a great day folks. Come out and support your box! Strength: Back […]

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  • Screen Shot 2014-09-22 at 7.33.12 PM

    Friday, May 1

    April 30th, 2015 | Blog | Coach | No Comments

    30% off Team SuperFit registration. Enter code “CHICAGOLASTCHANCE”. Divisions are Guy/guy,guy/girl, girl/girl Rx and scaled. Put a team together and compete next Saturday. We also need judges and volunteers. Free tee shirts for those who can lend a hand. Its going to be a great day folks. Come out and support your box! FREAKY FRIDAYS […]

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  • New Logo

    April 29th, 2015 | Blog | Coach | No Comments

    SuperFit Games are next Saturday. If you would like to help out we could use judges. Please let us know ahead of time if your available! All judges will receive a free SuperFit Games tee! Strength: Front Squat 10 x 3 @ 89% WOD: Metcon (Time) 4 rounds for time – 9 Thrusters (115/75) – […]

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  • New Logo

    Wednesday, April 29

    April 28th, 2015 | Blog | Coach | No Comments

    Strength: 1 Hang Power Clean + Hang Clean On the minute for 7 minutes. As heavy as possible. WOD: Metcon (AMRAP – Reps) 3 x 4 min rounds for total reps – 1:40 Max Cal Row – 1:20 Max Burpees – 1:00 Max KB Swings Rest 2 min b/w rounds

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