Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. 

Strength/Skill
Power Cleans 5-5-5 (add 2lbs - 2.5lbs to your last working weight)

WOD
A: For Time: 
10-9-8-7-6-5-4-3-2-1 reps of
Deck Power Cleans
Ring Rows


B: For Time: 
10-9-8-7-6-5-4-3-2-1 reps of
Deck Power Cleans (75% of your working weight)
Pull Ups

Last day for the push up challenge make sure you get them in today.

This weekend is the CrossFit Regionals competition. If you get a chance try to come out and see some of CrossFit's elite athletes compete to go to the CrossFit games in California. The competition start Friday morning and goes through Sunday at Navy Pier. You can come to anyone of the 3 days. It's a great time.

This is a Regionals inspired WOD today. Individual event 6. 

A: For time:
15 Calorie row
15 Box jumps
15 Deadlifts 
15 Wall Balls
15 Clapping Push Ups
15 Wall Balls
15 Deadlifts
15 Box jumps
15 Calorie row

B: For time:
40 Calorie row
40 Box jumps 24"/20"
40 Deadlifts 155#/110#
40 Wall Balls 20#/14#
40 Clapping Push Ups
40 Wall Balls 20#/14#
40 Deadlifts 155#/110#.
40 Box jumps 24"/20"
40 Calorie row

Musical Med Balls

Last day for the push up challenge is Tomorrow. Hope everyone got in all their push ups.

Strength/Skill
Back Squat 5-5-5 (add 5lbs to your last working weight)
Shoulder Press 5-5-5 (add 2lbs - 2.5lbs to your last working weight)

WOD
A: For Time
3 Rounds of:
Run 400m
25 Straight Legged Deadlifts 45#/35#
25 ABMAT Sit Ups 

B: For Time
3 Rounds of:
Run 400m
50 Straight Legged Deadlifts 45#/35#
50 ABMAT Sit Ups

WOD
In Teams of 2

For Time:
2 Rounds of:
30 Deck Snatches 95#/65#
40 Thrusters 95#/65#
50 Kettlebell Swings 55#/35#
60 Toes To Bar

Then immediately after

Partner 1 - 800m Run
Partner 2 - 1000m Row
Switch
Partner 1- 1000m Row
Partner 2 - 800m Run

Happy Friday!!

Strength/Skill
Back Squat 5-5-5 (add 5 lbs to last working weight)

WOD
A: For Time
30 Step Ups
40 Push Ups
50 Singles

B: For Time
50 Kettlebell/Dumbbell Step Ups 20" (35% of BW)
100 Dynamic Push Ups
150 Double Unders
*Can be broken up into any sets and reps possible.
*One Kettlebell/Dumbbell in each hand during step ups.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. Make sure you still get your 100 push ups in.