NEW LOCATION: 1030 N Larrabee St. CHICAGO 60610
for more information call us
312.664.0130
Open #1 WOD is announced! As a box, we will be doing the following tomorrow during all classes in addition to other programming.
Complete as many reps as possible in 7 minutes of:
Burpees
Make sure and email libby@atlascrossfit.com with your participation division, beginner, intermediate, or Rx.
TODAY’s WOD
A.
Work up to a heavy Turkish Get Up
B.
For time:
800m Run
20 Air Squats
600m Run
40 Air Squats
400m Run
60 Air Squats
200m Run
80 Air Squats
Post load and time to comments.
A.
3 Rounds AFAP:
10 Strict Chinups
100ft DB farmers carry, heavy
Rest 2min
B.
8 Min AMRAP:
8 DB Push Press, 55/35
8 KB Swings, 60/45
8 Box Jumps
Post time and rounds to comments.
We have a lot of new athletes in the box, so please talk to you neighbor if you were here last year and tell them a little bit about how much fun the Open @ Atlas is! Coach Jess wrote a Q&A to answer any questions that you might have! Read it here… and then sign up!
A.
L-Sit, max hold on the minute for 8 minutes
B.
For time:
10 Deadlifts, 225/155
1 Burpee
9 Deadlifts
2 Burpees
8 Deadlifts
3 Burpees
…..
1 Deadlift
10 Burpees
C.
Competitor Checkout
4 Rounds AFAP:
10 Ring Dips
10 GHD Situps
10 HRPU
90s Rest b/w rounds
Post time and favorite WOD to comments.
I Am CrossFit VI starts on Friday! There are still spots left on most teams. This challenge will test ultimate accountability and you will individually as well as with your team work with your coach to reach your performance and body composition goals. Please ask other athletes in the box about their experiences in past competitions – the results are undeniable and the team aspect makes it that much more fun!
This challenge, we have added custom journals to help keep you accountable. A sneak peak can be found below:
This time around, coaches can easily check your journals as opposed to sending in your nutrition logs each week. The more obstacles we can help you remove to better fitness, the better success you will have!
Sign up here to reserve a spot with the coach that you think will help you reach your goals!
A.
4 Rounds, not for time:
10 HSPU
10 Pistols
B.
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.
Benchmark: “Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
A.
Snatch Balance
3-3-3-1-1-1
B.
5 rounds for time of:
9 Deadlifts, 135/95
6 Hang power snatch
3 Overhead squats
OR
For time:
Dumbbell Farmers Walk: 150ft/100ft/50ft, (60#/45#)
21-15-9:
Push Press, 115/85
Overhead Squats
HRPU
Post loads and total time to comments.
4 Rounds for time:
500m Row
400m Run
Rest 120s
Post total time and favorite breakfast to comments!
A/ 4 Rounds (not for time):
2 Rope Climbs
20 Pushups
B/ For time:
10 HSPU
20 Burpees
30 OH Walking lunges (45/35)
40 Box Jumps (24/20)
50 Medball Situps (20/14)
40 Box Jumps
30 OH Walking lunges (45/35)
20 Burpees
10 HSPU
Post time to comments.
A.
4 sets, not for time:
- 3 Clean Complexes: Power Clean + Hang Power Clean + Hang Squat Clean, 155/105
- 3 Wall Climbs
B.
AMRAP in 15 Min:
250M Row
10 Kettlebell Swings, 60/45
20 Air Squats
C.
Competitors Checkout
Accumulate 3min in handstand hold
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