Gym Closed for the 2012 North Central Regionals as CF309 Athlete Gavin Vansaghi Competes. Come to the Chi-Town area to watch the best of the best try to qualify for the 2012 CrossFit Games! http://games.crossfit.com/region/north-central

At home WOD:

5 rounds for time of:

400 m. Run

20 Burpees

* if you can’t get to a track, pick a distance like once around your block for the run, as long as it’s close to 400 m. (set the trip in ur car and drive it first!)

Strength:

Split Jerk: 4-4-4-4

WOD:

with a partner complete 6 rounds of Wall Ball Shots each. While one partner does the Wall Balls, the other must stay in a F.L.R.(Plank) on rings until they are tagged off the rings by the other partner with a tap on the shoulder and both switch. repeat until both partners have completed 6 rounds of 25 Wall Ball Shots

WOD:

“HELEN”

3 rounds for time of:

400 m. Run

21 K.B.S.

12 Pullups

Strength:

Back Squat: 7-7-7-7

WOD:

10,9,8,7,6,5,4,3,2,1

H.S.P.U.

14,12,10,8,6,4,2,2,2,2

Pistols

WOD:

4 Rounds for time of:

15 Sumo D.L. High Pull

12 Ring Dips

300m Run

WOD:

4 Rounds for time of:

400m run

15 Wall Balls

12 Box Jumps

WOD:

with a partner complete as many  combined reps as possible in 10 min of Power Cleans where one partner performs the Cleans and the other partner runs 200 m. then switch. At the top of each min perform 5 pushups.

* Congrats to our most recent “On-Ramp” graduates!

Welcome Athletes Tyler, Angela, Emily, Brian, Andy, Craig

Strength:

Back Squat: 7-7-7-7

WOD:

10-1 Ladder of:

C2B

Box Jumps

V-Sit

“Bruce Visits CF309!”