River North CrossFit

Chicago’s premier fitness destination, River North CrossFit offers real results for real people. Our training experience is like no other!

[River North CrossFit @RNCROSSFIT]

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)

[River North CrossFit @RNCROSSFIT]

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... https://t.co/sY9rkUEFEx

[River North CrossFit @RNCROSSFIT]

Friday - March 22nd

"Open WOD 19.5"

Go to https://t.co/vx3oheAmjj 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... https://t.co/oxCq6aKvyM

[River North CrossFit @RNCROSSFIT]

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...... https://t.co/GtydirKmxs

[River North CrossFit @RNCROSSFIT]

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... https://t.co/8SgsBBEllE

[River North CrossFit @RNCROSSFIT]

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)... https://t.co/wGLfWiCSfG

[River North CrossFit @RNCROSSFIT]

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)... https://t.co/TN2qjAiQY0

[River North CrossFit @RNCROSSFIT]

Sunday - March 17th

5 Rounds
30 Cal Row
20 Air Squats
10 Push Press (135/85)

[River North CrossFit @RNCROSSFIT]

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.

[River North CrossFit @RNCROSSFIT]

Friday - March 15th

"Open WOD 19.4"

Go to https://t.co/vx3oheAmjj 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... https://t.co/UmoM01jbzY

[River North CrossFit @RNCROSSFIT]

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... https://t.co/IKW72bOA63

[River North CrossFit @RNCROSSFIT]

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... https://t.co/Paon8GjiDL

[River North CrossFit @RNCROSSFIT]

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... https://t.co/QXiDERFWbc

[River North CrossFit @RNCROSSFIT]

Sunday - March 10th

“Barbara”
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit-Ups
50 Squats
*Rest 3 minutes between each round.

[River North CrossFit @RNCROSSFIT]

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... https://t.co/9glmOF85Qs

[River North CrossFit @RNCROSSFIT]

Friday - March 8th

"Open WOD 19.3"

Go to https://t.co/vx3oheAmjj 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... https://t.co/luUSkmbmje

[River North CrossFit @RNCROSSFIT]

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... https://t.co/3Ivm0hd2GF

[River North CrossFit @RNCROSSFIT]

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... https://t.co/oChZJkMiJW

[River North CrossFit @RNCROSSFIT]

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... https://t.co/pZUPZeVtze

[River North CrossFit @RNCROSSFIT]

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... https://t.co/8L4dsWc3Qf