Thursday

Cat-Man! Not seen is his tail and or the questionably legal bag of catnip!


WOD
AMRAP in 20 minutes of
5 Grasshoppers
5 Spiders (to be counted same way as grasshoppers)
5 Supermans* (to be demonstrated in class)
5 up-downs
Every round you complete you will add 5 reps to each exercise for the next round.
Example the first round you do:

5 Grasshoppers
5 Spiders
5 Supermans
5 up-downs
2 round you will do

10 Grasshoppers
10 Spiders
10 Supermans
10 up-downs
3 round

15 Grasshoppers
15 Spiders
15 Supermans
15 up-downs etc........

Wednesday

Skill development
Snatch Balance
Hang Snatch

WOD
5 rounds for time of:
Run 400m
15 hang power snatch 95/65lb


Post loads and times to comments.....

Tuesday

Bella teaching a CrossFit class..... The nut does not fall far from the tree.

SKILL DEVELOPMENT
Squat Clean



WOD
5 rounds for time of:
9 Squat Cleans 135/95lb
9 Burpees


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


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Monday

I want to thank everyone for their hard work last week. A lot of PR's and I saw a lot of real dedication into changing your lives to becoming stronger and healthier people. I am very proud to be a part of this community.

WOD

Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders

Post time to comments.

Friday

...

MAX EFFORT
Snatch 3,3,2,1,1

WOD
21-15-9 rep rounds for time of:
Hang Power snatch 75/50
Wall Balls 20/16

....

Thursday

WOD
3 rounds for time of:
Run 800m
21 kettlebell swings 55/35lb
21 Thrusters 95/65lb
21 Pull Ups

Post loads and times to comments.....


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Wednesday

....

MAX EFFORT
Deadlift 1 rep max


WOD
3 rounds for time of:
21 Grasshoppers
21 Box Jumps 24/18
21 Sit ups


Post loads and times to comments....

Tuesday

MAX EFFORT
Shoulder Press 1 rep max.....



WOD
21-15-9 rep rounds for time of:
Power clean 135/95lb
toes to bar


Post loads and times to comments...


.......

Monday

NO PHOTO AVAILABLE






MAX EFFORT
Row 250m(warmup)
Back Squat 1 rep max


WOD
10 burpees
run 200m
20 burpees
run 400m
40 burpees
run 800m


post loads and times to comments......

Saturday REST DAY

Friday

MAX EFFORT
Front Squat 1 rep max




WOD
As Many Rounds as possible in 20 minutes of
10 Thrusters 75/50lb
10 burpees


Post rounds and fractions of rounds to comments....

Thursday

MAX EFFORT
Deadlift 5,5,5 (NO PLUS)



WOD
3 rounds for time of:
Run 400m
21 Sumo Deadlift High Pull 75/50
21 Box Jump 24/18



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

Wednesday

MAX EFFORT/WOD
Olympic Total
Snatch 1 rep max
Clean and Jerk 1 rep max
You may warmup the weight needed to reach your desired 1 rep max, yet you will only have 3 attempts to reach that 1 rep max.


Post TOTAL scores to comments..... Please!???!!?? 

Tuesday

Mobility!!!

SKILL DEVELOPMENT
Olympic lifts:
Snatch
Clean
Split Jerk




WOD
21-15-9 rep rounds of
Run 400m
Kettlebell swings 55/35
burpees


Post times to comments.....



....

Monday

This is a few of us after we completed "Grace" at CrossFit Glen Ellyn in the Barbells For Boobs charity WOD to help raise money to fight breast cancer. Nice job guys and girls.


MAX EFFORT
Back Squat 5,5,5, (there is no PLUS)


WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Saturday

 There is no scheduled classes today......



 WOD
Barbells for Boobs'
"Grace"
30 clean and jerks for time 135/95lb

Post times to comments.....

Friday

Looking good Ellen!!

We will be doing Mobility for the majority of the hour.

WOD
75 burpees for time......

We will be closed on Saturday because we are going to CrossFit Glen Ellyn to participate in Barbells for Boobs!!


post times and thoughts to comments..... 

Thursday

Great story... "Many lesson to be learned but none more than humility"....

Skill Development
Kettlebells:
Snatches
Clean & Jerk



WOD
10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of:
Kettlebell swings 55/35
Kettlebell Clean and jerks 55/35 Right arm
Kettlebell Clean and jerk 55/35 Left arm
Push ups
Goblet squats


Post times and thoughts to comments....

Wednesday

 This weekend Saturday the 13th of October, CrossFit Glen Ellyn has invited to participate in a charity event Barbell for Boobs' which is a charity to raise money to help fight breast cancer.
For more info talk to me in the gym, or request by e-mail. 


SKILL DEVELOPMENT
Snatch Balance....





WOD
3 rounds for time of
run 400m
20 walkouts*
20 pistols (alternating left and right)
20 Spiders*


*To be demonstrated in class......


Post to comments.........

..

Tuesday

Show us your WAR face!!

This weekend Saturday the 13th of October, CrossFit Glen Ellyn has invited to participate in a charity event Barbell for Boobs' which is a charity to raise money to help fight breast cancer.
For more info talk to me in the gym, or request by e-mail. 


MAX EFFORT
Snatch 3,3,2,1,1


WOD
21-15-9 rep rounds of:
Power snatch 95/65lb
Box Jump 24/18


Post loads and times to comments.....

Monday

Erik pushing himself under the bar in the Jerk.


This weekend Saturday the 13th of October, CrossFit Glen Ellyn has invited to participate in a charity event Barbell for Boobs' which is a charity to raise money to help fight breast cancer.


MAX EFFORT
Clean & Jerk 3,3,2,2,1,1,


WOD
With a continuously running clock do 1 clean and jerk the first minute, two C&J the second minute, three the third minute and so on... until you cannot complete the required amount in the minute.
Clean and Jerk 135/95lb


Post loads and reps to comments. Also please post to comments if you are interested in Barbell for Boobs this weekend.  

...

Saturday

TEAM WOD 10am!!!

TEAM WOD 10am!!!

TEAM WOD 10am!!!

TEAM WOD 10am!!!

Friday

Don't Forget we are going out tonight for a beverage or two and a Paleo burger at the Village Tavern on Schmale.


MAX EFFORT
Shoulder press 5,3,1+



WOD
For time complete the following: 
10 Power Snatch 115/80lb*
Run 200m
20 Power Snatch 95/65lb*
Run 400m
30 Power Snatch 75/50lb*
Run 800m

*You are responsible for loading/unloading your own bar*

Thursday

Friday night cocktail and a somewhat paleo burger??? Post in comments if you are in or let me know....



Mobility WOD



WOD
5 rounds for time of:
25 Dumbbell thrusters 35/25lb
25 double unders
25 sit ups

Post times and comments/complaints below....

Wednesday

 Friday night cocktails and a burger??

MAX EFFORT

Front Squat 5,5,5+



WOD
For time complete the following:
Row 1000m
50 burpees
run 800m


Post loads and times to comments.....

Tuesday

Anyone up for going out this Friday night or the next???


MAX EFFORT
Deadlift 5,3,1+


WOD
30,20 and 10 rep rounds of
Sumo Deadlift High Pull 75/50lb (barbell)
Pull ups
box Jumps 24/18

post loads and times to comments.....