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.....