Wednesday

Another Rohl having fun!


MAX EFFORT
Front Squat 5,5,5+
Broad Jump 3,3,3 (at least the distance of your height x3)


WOD
For time:
Run 800m
30...?????..135/95lb
Run 800m

Tuesday

Lifting heavy things and loving it!!


MAX EFFORT
Shoulder press 5,3,1+
Dips(ring dips) 5,5,5


WOD
3 rounds for time of:
21 Kettlebell swings 70/55
21 burpees
21 pull ups

Post loads, times and thoughts to comments....

Monday

WARM UP-
19 burpee wall balls for time... (AKA The Madi Rohl B-day present)

MAX EFFORT

Back squat 5,3,1+
Sprint 2,2,2 (50m)

WOD
For time:
30 back squats 135/95lb
run 1 mile

SATURDAY

TEAM WOD at 10am!!!


TEAM WOD at 10am!!!


TEAM WOD at 10am!!!

Friday

 Olympic Games start today!! Who is up for watching them??? (post to comments) 


SKILL DEVELOPMENT/MAX EFFORT
Snatches....


WOD
21-15-9
Squat Snatches 95/65
chest to bar pull ups

Thursday

What a RUSH!!!!




Skill Development
Kettlebells....



WOD
run 200m
15 kettlebell swings 55/35lb
run 200m
15 Kettlebell snatches right arm
15 Kettlebell snatches left arm
run 200m
15 Kettlebell Clean and jerks right arm
15 Kettlebell Clean and jerks left arm
run 200m
15 kettlebell swings
run 200m 

Wednesday

The WOD will start at 15 minutes after the hour.
Then we will finish the hour with mobility and skill development....

WOD-
5 rounds for time of:
30 Double unders
20 grasshoppers
10 up downs


post thoughts and 

Tuesday

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MAX EFFORT
Squat Clean 1 rep max



WOD
3 rounds for time of:
15 hang power cleans 135/95lb
15 burpees


Post loads and times to comments.......

Monday

MAX EFFORT
Overhead Squat 1 rep max


WOD
21-15-9
Hang Power Snatch 95/65lb
Run 400m


Post loads and times to comments.... 

Saturday

REST DAY


REST DAY

Friday

 Here is her story

MAX EFFORT
Deadlift 3,3,3+
Box Jump 3,3,3, (at 85% of max height)


WOD
3 rounds of  for time of:
run 400m
21 dumbbell power snatch 45/30lb
21 push ups

Thursday

SKILL DEVELOPMENT
Gymnastics....


WOD
5 rounds for time of:
12 leg raises
12 One legged squats alternating
12 superman
run 200m 


Post times to comments..... 

Wednesday

MAX EFFORT/WOD.....
5 rounds for maximum effort of
thrusters 2/3 of your current bodyweight
pull ups.

When the bar drops below the rack position the trhuster round is over.
When you let go of the pull up bar the pull up round is over.

 Rest between rounds. This is not a timed WOD.

Total reps of both exercises and all 5 rounds will be your score.

Post reps and loads to comments...

.....

Tuesday

MAX EFFORT
Shoulder press 3,3,3+***
***when you max out at the plus, continue into a push press, followed by the push jerk for a max effort.



WOD
5 rounds of 
9 hang power clean 115/80lb
9 push jerks 115/80lb
9 Box Jump 24/18lb



Post loads and times to comments...

Monday

 Master Division CrossFit Games 2012.

If you missed the games this past weekend you can still watch the events here

I want to thank Joanie for hosting the CrossFit games viewing party at her house this weekend. We had a good time, and as always look forward to the next outing. Summer Olympics 2012???



MAX EFFORT
Back Squat 3,3,3+
Sprint 50m 2,2,3


WOD
AMRAP in 12 minutes
12 kettlebell swings
12 toes to bar
12 burpees

Saturday

TEAM WOD at 10am!!


TEAM WOD at 10am!!


We will be watching the CrossFit games at Joanies house at 3pm today bring a dish to pass. Please contact me or Joanie (630) 200-3947 for more info.

Friday

MAX EFFORT
Front Squat 1 rep max


WOD
5 rounds for time of
15 dumbbell split cleans 40/25lb
run 200m

Post loads and times to comments....

Thursday

Picture compliments of CrossFit Games.

MAX EFFORT
Deadlift 5,5,5+


WOD
For time complete the following: 
Row 500m
30 floor to overhead anyhow 75/50
30 barbell burpee 
30 kettlebell swings 70/55

Post loads and times to comments..... 

Wednesday

The CrossFit Games are this weekend. Does anyone want to get together and watch it? If so lets put something together.


Skill Development
Running mechanics....


WOD
5 rounds of
400m run
1 minute rest between rounds...


post times to comments.....

Tuesday

MAX EFFORT
Shoulder press 5,5,5+


WOD
4 rounds for time of:
20 squats
20 push press 75/50
20 pull ups



post loads and times to comments....

Monday

'Old Glory'


MAX EFFORT
Back Squat 5,5,5+


WOD
21 Deadlift 115/80lb
21 push ups
21 power cleans 115/80lb
run 400m
15 Deadlift 115/80lb
15 push ups
15 power cleans  115/80lb
run 400m
9 Deadlift 115/80lb
9 push ups
9 power cleans 115/80lb
run 400m

Post loads and times to comments......

Friday

WOD:

10,9,8,7,6,5,4,3,2 and 1 rep rounds of the following
burpees
tuck jumps
kettlebell swings 55/35lb

Post times and loads to comments...

Thursday

 Drink water....

WOD
3 rounds for time of:
21 thrusters 75/50lb
run 400m


post times to comments....

Wednesday

REST DAY.....


Enjoy this great country's birthday!!


Stay cool and drink plenty of fluids.

Tuesday

Have a great 4th of July!!




Tuesday:
WOD
For time complete the following:
First run 400m
then do 2 rounds of A, and B
A. 30 burpees
B. 30 Kettlebell Swings 70/55
then Run 800m
Then do 2 rounds of C. and D.
C. 30 overhead walking lunges with 45/25lb Bumper
D. 30 wall balls

MONDAY

Monday:
"Angie"
for time:
100 pull ups
100 push ups
100 sit ups
100 squats