Chicago’s premier fitness destination, River North CrossFit offers real results for real people. Our training experience is like no other!
330 W Ontario, Chicago
Joined July 2011
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Sunday - March 24th
50-40-30-20-10
DU's
Abmat Sit-ups
Run 200m after each round (row if too cold)
then
10 Rounds
5 TTB
7 Burpees
9 Box Jumps (24/20)
Saturday - March 23rd
Partner WOD
3 Person Team
(Blue)
30AMRAP
100 Cal Row
75 Wall Balls (20/14)
50 Hang Power Cleans (115/75)
*Add (20/10) to barbell each round.
Row Scale
Mixed 85 CAL
F/F/F 70 CAL... facebook.com/rivernorthcross…
Friday - March 22nd
"Open WOD 19.5"
Go to games.crossfit.com for all rules, standards and scaling for 19.5
"Friday Night Lights" will begin at 5:30pm (All other classes will run as normal)
During FNL you... facebook.com/rivernorthcross…
Thursday - March 21st
5EMOM
Squat Snatch (building)
Immediately into...
Every 2mins (4 Sets)
Squat Snatch (heavy)
(Yellow)
10EMOM
3 Hang Snatch Pulls + 1 Hang Power Snatch
(Purple)
6AMRAP
1-2-3-4-5-6-7-8...... facebook.com/rivernorthcross…
Wednesday - March 20th
Partner WOD
For Time
50 Cal Bike or Row (M/F 45)(F/F 40)
50 S2OH (135/95)(115/75)(75/55)
50 C2B Pull-ups (Pull-ups>Ring Rows)
50 Cal Row or Bike (M/F 45)(F/F 40)
50 Power Cleans... facebook.com/rivernorthcross…
Tuesday - March 19th
Deadlift
% of (3RM + 15 lbs)
3@70%
3@80%
Max Reps @ 90%
Bench Press
% of (3RM + 10/7 lbs)
3@70%
3@80%
Max Reps @ 90%
For Time (12:00 time cap)
(Blue)
21-15-9
Russian KB Swings (70/53)... facebook.com/rivernorthcross…
Monday - March 18th
"Prison Rules"
Every :15 for 4mins Complete:
2 Burpee Bar Hops
(Purple 3 Burpees; Yellow 1 Burpee)
Rest 4mins
Every :15 for 4mins Complete:
2 Thrusters
Purple (95+/65+) Blue (95/65)... facebook.com/rivernorthcross…
Saturday - March 16th
Partner WOD
For Time:
100 Burpee to plate (25)
80 KB Swings (70/53)
60 Box Jump Overs (24/20)
40 Pull-ups
20 Wall Walks
40 TTB
60 Box Jumps (not over)(24/20)
80 Wall Balls (20/14)
100 Burpee to plate
Partners will alternate work/rest at will.
Friday - March 15th
"Open WOD 19.4"
Go to games.crossfit.com for all rules, standards and scaling for 19.4
"Friday Night Lights" will begin at 5:30pm (All other classes will run as normal)
During FNL you... facebook.com/rivernorthcross…
Wednesday - March 13th
42EMOM
:15 Bike Sprint
:40 DU Practice or 50 DU's
:40 Dead Bugs
:20 Row Sprint
:40 5-10 Strict C2B Pull-ups
:40 HS Walk Practice
5 High Box Jumps
Extra Credit
3 Rounds
Dumbbell Skull... facebook.com/rivernorthcross…
Tuesday - March 12th
Deadlift
% of (3RM + 15 lbs)
5@65%
5@75%
Max Reps @ 85%
Bench Press
% of (3RM + 10 lbs)
5@65%
5@75%
Max Reps @ 85%
(Blue)
8AMRAP
10 Push Press (95/65)
10 TTB
10 Russian KB Swings... facebook.com/rivernorthcross…
Monday - March 11th
"Prison Rules"
Every :15 for 4mins Complete:
2 Thrusters (choose weight)
Blue (95/65) Orange (65/45) Yellow (45/25)
Rest 6mins
Every :15 for 4mins Complete:
2 Burpee Bar Hops (Yellow: 1... facebook.com/rivernorthcross…
Sunday - March 10th
“Barbara”
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit-Ups
50 Squats
*Rest 3 minutes between each round.
Saturday - March 9th
3 Person Team
For Time
100 Cal Bike
75 S2OH (135/95)
50 Burpee Bar Hops
100 Cal Row
75 Front Squats (135/95)
50 Burpee Bar Hops
100 Cal Bike
75 Power Cleans (135/95)
50 Burpee Bar Hops... facebook.com/rivernorthcross…
Friday - March 8th
"Open WOD 19.3"
Go to games.crossfit.com for all rules, standards and scaling for 19.3
"Friday Night Lights" will begin at 5:30pm (All other classes will run as normal)
During FNL you... facebook.com/rivernorthcross…
Thursday - March 7th
5EMOM
Squat Snatch (building)
Immediately into...
Every 2mins (4 Sets)
Squat Snatch (heavy)
(Yellow)
10EMOM
3 Hang Snatch Pulls + 1 Hang Power Snatch
(Purple)
7AMRAP
3 Ring Muscle-ups
9... facebook.com/rivernorthcross…
Wednesday - March 6th
"Upper Body Pull"
(Purple) Strict Ring Or Bar Muscle-ups
(Blue) Banded Ring Muscle-ups on low rings 1x5
Hip Up Transition from Floor 1x5
Attempt Ring Muscle-up
(Orange)Attempt Kipping... facebook.com/rivernorthcross…
Tuesday - March 5th
Deadlift
(% of 3RM + 10 lbs)
5@75%
3@85%
Max Reps @ 95%
Bench Press
(% of 3RM + 5 lbs)
5@75%
3@85%
Max Reps @ 95%
(Blue)
3 Rounds
20/18 Cal Row
20 Burpees
20 Alternating DB Snatch... facebook.com/rivernorthcross…
Monday - March 4th
Front Squat
(% of 3RM + 10 lbs)
5@75%
3@85%
Max Reps @ 95%
OR
Overhead Squats 5x5
(Purple)
10AMRAP
2-4-6-8-10-12
OH Squats (115/75)
Bar Muscle-up
HSPUs
(Blue)
10AMRAP
2-4-6-8-10-12
OH... facebook.com/rivernorthcross…