Saturday

Burpee Challenge day: 18

Bring your A-game you are going to need it!!!!

TEAM WOD AT 10AM!!!

TEAM WOD AT 10AM!!!


TEAM WOD AT 10AM!!!

TEAM WOD AT 10AM!!!

Friday

Burpee Challenge day: 17


MOBILITY, STRETCHING and FOAM ROLLING.

WOD
Rowing Intervals.....

Thursday

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December 2007.


Burpee Challenge day: 16

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

Wednesday

Isabella, Look below this!!!

Burpee Challenge day: 15


Isabella!!??!! Look UP!

Skill Development:
The Snatch


WOD

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps


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


.........

Tuesday

BURPEE CHALLENGE: day 14

MAX EFFORT
Two Hands anyhow: To complete this lift you must have 2 weights overhead locked out simultaneously but must arrive their separately. One weight must weight more than the other.
Example: Put a 35lb kettlebell overhead. Then while the 35lb bell is overhead pick up a 44lb bell off of the floor and put it overhead to have both weights locked out overhead simultaneously.


WOD
"Helen"
3 rounds for time of:
run 400m
21 Kettlebell swings
12 pull ups


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


......

Monday

Gym Closed for the Day...


Burpee Challenge day: 13


Post to comments......




.........

Saturday

TEAM WOD @ 9AM


TEAM WOD at 9am


TEAM WOD at 9am


TEAM WOD at 9am

Friday

Burpee Challenge day: 11

There will be No CLASSES on Monday the 26th of December.

WOD
For time complete this FUN workout:
Run 1 mile
50 power Snatches 75/50lb
100 double unders
50 burpees

Merry Christmas!!!


Post loads and times to comments.....


.....

Thursday

The gym is closed for funeral services....




Burpee challenge day: 10

Wednesday

To those of you who have not heard, Shawn Somerville (Joanies Husband) was fatally struck by a car. The funeral is this Thursday the 22nd at 10:30. More details here
I am terribly sorry for Joanie and her children. I have received many e-mails and phone calls of people that want to help. Joanie, you are definitely loved.
One way for the community to help is to bring meals for Joanie and the kids.

Thursday during the services CrossFit Carol Stream will be closed. There will be NO morning and No evening classes on Thursday.

Burpee Challenge day: 9

MAX EFFORT
Deadlift 1 rep max

WOD
"fran"
21-15-9 rep rounds for time of
Thrusters 95lb/65lb
pull ups

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




............

Tuesday

To those of you who have not heard, Shawn Somerville (Joanies Husband) was fatally struck by a car. The funeral is this Thursday the 22nd at 10:30. More details here
I am terribly sorry for Joanie and her children. I have received many e-mails and phone calls of people that want to help. Joanie, you are definitely loved.
One way for the community to help is to bring meals for Joanie and the kids.

Thursday during the services CrossFit Carol Stream will be closed. There will be NO morning and No evening classes on Thursday.

Burpee Challenge day: 8

MAX EFFORT
Shoulder press 1 rep max


WOD
4 rounds for time of:
6 power cleans 135/95lb
9 box jumps 24/18
run 200m


Post loads and times to comments....


............

Monday

To those of you who have not heard, Shawn Somerville (Joanies Husband) was fatally struck by a car. The funeral is this Thursday the 22nd at 10:30. More details here
I am terribly sorry for Joanie and her children. I have received many e-mails and phone calls of people that want to help. Joanie, you are definitely loved.
One way for the community to help is to bring meals for Joanie and the kids.

Thursday during the services CrossFit Carol Stream will be closed. There will be no morning classes and the afternoon classes TBD.

Burpee Challenge day: 7


MAX EFFORT
Back Squat 1 rep max


WOD
As many rounds as possible in 10 minutes of
10 wall balls
10 burpees!

Friday

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box




U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


Burpee Challenge day: 5

Thursday....

WOD:
FOAM ROLL

STRETCH

MOBILITY


Post thoughts and issues to comments....


.....

Wednesday

Burpee challenge day:3

MAX EFFORT
Deadlift 5,5,5 (40,50,60%) THERE IS NO PLUS ROUND!!!!


WOD
5 rounds of
5 burpees
10 walking lunges with a 55/35lb kettlebell (held at chest height)
15 kettlebell swings 55/35

Tuesday

Burpee challenge day: 2


MAX EFFORT
Shoulder press 5,5,5, (40,50,60%)



WOD
"Eva(ish)"

3 rounds for time of:
run 800m
30 kettlebell swings 70/55
30 pull ups



Post loads and times to comments....

Monday

Caption needed for the above photo!

Today starts the 100 day burpee challenge!! We will kick it off with 1 burpee in the beginning of each hour today. The rules are you do 1 burpee today, 2 burpees tomorrow, 3 burpees on Wednesday...etc. Until we reach 100 burpees. You may break them up however you want throughout the day and if there are burpees in the WOD that amount will count toward that days number.

MAX EFFORT
Back Squat 5,5,5 (40,50,60%)


WOD
With a 45lb bar, 30 for ladies,
run 400m
Overhead squat 40 reps
run 400m
Back squat 60 reps
run 400m
Front squat 80 reps
for time

Saturday

TEAM WOD AT 10AM!!

TEAM WOD AT 10AM!!


TEAM WOD AT 10AM!!

TEAM WOD AT 10AM!!


TEAM WOD AT 10AM!!

TEAM WOD AT 10AM!!

Friday

****ATTENTION!!! THERE WILL BE NO 6pm CLASS TONIGHT!!!!

SKILL DEVELOPMENT
Gymnastics.....

Barb Simon who works the front desk in the morning, lost her 37 year old son last week from a heart attack. He left behind 2 pre-teen children and a wife. He was a police officer in Minnesota. We are taking up donations to support his children so they may have a somewhat normal Christmas. Please see me or the front desk for more details.


WOD
5 rounds of
10 standing side step lunges*
10 supermans
10 hollow rocks
10 burpees!!


* will demonstrate in class.


Post thoughts and fears to comments.....

Thursday

For the women that believe in the myth that they will become bulky because of lifting weights....

Barb Simon who works the front desk in the morning, lost her 37 year old son last week from a heart attack. He left behind 2 pre-teen children and a wife. He was a police officer in Minnesota. We are taking up donations to support his children so they may have a somewhat normal Christmas. Please see me or the front desk for more details.


MAX EFFORT
Squat clean 5,3,1+


WOD
"Elizabeth"
21-15-9 rep rounds of:
squat cleans 135/95
ring dips

December 7, Wednesday

This day 70 years ago, Pearl Harbor was attacked by the Japanese. We are now allies with the Japanese. Never forget how fortunate we are to live in the most resilient and the greatest country to ever exist.


MAX EFFORT
Deadlift 5,3,1+


WOD
3 rounds for time of:
15 Thrusters 95/65
15 kettlebell swings 55/35
15 Ab-mat sit ups (rolled towel under small of back)

Tuesday

(picture compliments of CrossFit HQ)
We complain about the weather here in Illinois, imagine doing your WOD the deck of a ship in the Arctic!


MAX EFFORT
Shoulder press 5,3,1+


WOD
21-15-9 rep rounds for time of
Hang Power clean 115/85lb
push jerk 115/85lb
box jump 24/18


Post loads and times to comments..... oh and complaints too.

Monday

9am crew working hard.

When joy is shared with more than one it is doubled. When suffering is shared with more than one it is halved. So bring someone to CrossFit and share your experience with them.


MAX EFFORT
Back Squat 5,3,1+




WOD
4 rounds for time of
20 starbursts*
run 600m

*starburst- in the bottom of the 'Air-squat' place palms flat on floor, then explode upward into a high vertical jump fully extending hips and opening chest with arms wide and high.

Saturday

********************

I apologize for the change of plans but there will be NO scheduled classes today.

Here are a couple of WOD's you may do on your own:

4 rounds for time of
run 400m
row 500m

or

Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.


Thank you and good luck

Friday

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.


...........

Thursday

MAX EFFORT
Shoulder press 3,3,3+



WOD
Row 1000m
3 rounds of
21 kettlebell swings 55/35lb
16 push ups (alternating with one hand elevated during the repetition)*

*one hand will be on a "45lb bumper" while the other is flat on the floor, you then have to lower your chest even with bumper. (Honesty to yourself plays a part in this exercise) Then you will switch sides by walking with your hands to opposite side of bumper and begin next repetition, only the first rep may be started without walking to the other side. All reps after beginning the round must have a 'walk over'.... Full explanation to be demonstrated.

Wednesday

Marilyn has been doing CrossFit for a little over a year. She is a 63y.o. mother and grandmother and never "worked out" before CrossFit. She comes everyday with a can do attitude and leaves every day with a sense of accomplishment. Never complains, and works on the exercises and movements she knows she needs to work on.

We all have to start somewhere and excuses do not bring success.

MAX EFFORT
Deadlift 3,3,3+


WOD
As many rounds as possible in 20 minutes of
run 200m
10 pull ups
10 burpees


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

Tuesday

MAX EFFORT
Squat Clean 3,3,3+


WOD
For time:
10,8,6,4,2 of squat cleans 135/95lb
50,40,30,20,10 of sit ups

Monday

The difference between the two photos, other than the obvious, is the woman in the top photo is/or has taken drugs to get her body to look that way. The bottom photo is a woman who has a good diet and is 'natural' or drug free.

MAX EFFORTS
Back Squats 3,3,3+


WOD
For time complete the following:
21 overhead squats 95/65
21 pull ups
run 400m
15 overhead squats 95/65
15 pull ups
run 400m
9 overhead squats 95/65
9 pull ups
run 400m

Post loads and times to comments.....

Saturday

REST DAY.,.....


REST DAY.......


If you feel the need to do something...
5 rounds of:
20 grasshoppers
20 sit ups...

or go for a run.

Friday POST TURKEY WOD

HOURS TODAY ARE 1pm 2pm and 3pm.


WOD
3 rounds of
run 800m
21 kettlebell swings
21 box jumps
21 pull ups

Post thoughts and the amount of calories you believe you consumed to comments...


......

Wednesday

The gym will be closed on Thursday for Thanksgiving, and will have classes on Friday at the following times: 1pm 2pm and 3pm.

MAX EFFORT
Deadlift 5,5,5+


WOD
20-15-10-5 reps of dumbbell thrusters 40/25lb
5-10-15-20 reps of burpees!!

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

...

Tuesday

The gym will be closed on Thursday for Thanksgiving, and will have classes on Friday at the following times: 1pm 2pm and 3pm.

MAX EFFORT
Shoulder press 5,5,5+


WOD

3 rounds for time of
15 Hang power cleans 135/95lb
15 knees to elbows
15 push ups


Post loads and times to comments....

Monday

I have posted this before, but it just does not get old.



MAX EFFORT
Back Squat 5,5,5+


WOD
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups



post loads and times to comments.....

SATURDAY

TEAM WOD 10am!!!!!!!!!!!



TEAM WOD 10am!!!!!!!!!


TEAM WOD 10am!!!!!!!!!!!



TEAM WOD 10am!!!!!!!!!

Friday

Those who have walked in hard places immediately have a kinship with others who have walked there also. They do not need to explain; they merely look at one another with mutual respect and admiration for their common experience



Skill development...
We can work on any skill you would like.

Or you may make up a MAX EFFORT or a WOD you missed.


Or MOBILITY and stretching. (everyone should consider this)

WOD
Tabata ROW

Thursday

MAX EFFORT
As Many Reps As Possible in 10 minutes of:
Double Unders



WOD
21-15-9 rep rounds for time of:
Pull ups
Sumo Deadlift high pull 70/55lb Kettlebell
Kettlebell Swing 70/55lb


Post loads and times to comments.....

Wednesday

Skill development
Dumbbell snatch



WOD
3 rounds
20 Dumbbell squat snatches 40/25lb (alternating right and left)
20 Wall balls 20/16lb
run 400m


post times and loads to comments.....


....

Tuesday

MAX EFFORT
Plank... How long can you hold the plank?

We have two birthdays to celebrate!!!

Jennifer and Brandon

In any order you want complete the following, but it must have the repetition order of the 16 following the 35 or the 35 following the 16.....

Row 500m
35 grasshoppers
16 pull ups
35 box jumps
16 kettlebell swings 70/55
35 walking lunges
16 Knees to elbows
35 double unders
16 burpees
row 500m

Monday

MAX EFFORT
Broad jump.... how far can you jump?


WOD
For time:
run 800m
21 pull ups
21 burpees
15 pull ups
15 burpees
9 pull ups
9 burpees
run 800m

SATURDAY

TEAM WOD AT 10am


TEAM WOD AT 10am


TEAM WOD AT 10am


TEAM WOD AT 10am

Friday

THANK A VETERAN.




MAX EFFORT:
Olympic total

snatch 1 rep max

Clean and Jerk 1 rep max

Take the total of both 1 rep maxes for each lift and that is your score.

If you feel the need to do a WOD after the lifting I will have something special for you.

Thursday

Today we will not be touching any weights or stopwatches. We will be doing maintenance on the most important machine in our gym. That machine is YOU.

MOBILITY and Stretching

Skill Development and basic movements....



POST THOUGHTS AND CONCERNS TO COMMENTS...


....

Wednesday

I would like to say AWESOME job so far this week in the 1 rep max's! So far many people have put up some personal records. Lets be safe and continue this trend through out the week.


MAX EFFORT
Deadlift 1 rep max



WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of:
Pull ups
1,2,3,4,5,6,7,8,9,10 rep rounds of
Thrusters 95/65lb



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

Tuesday

MAX EFFORT
Shoulder press 1 rep max



WOD
5 rounds for time of
9 Kettlebell swings 70/55lb
9 box jumps 24/18





Post loads and times to comments....


...

Monday

One of these kids is not like the others....







MAX EFFORT
Back Squat 1 rep max....


WOD
For time:
row 500m
50 burpees
run 400m

SATURDAY

REST DAY.........



REST DAY...................

Friday

MAX EFFORT
Squat Clean 5,5,5...40% 50% 60%



WOD
for time:
Run 400m
30 squat cleans 95/65*
run 400m
20 squat cleans 95/65*
run 400m
10 squat cleans 95/65*
PLEASE READ BELOW----TWICE---!!!

* You have to do as many squat cleans as possible without putting the bar down. Reps must be touch and go. IF you 'fail' then for the amount of squat cleans that you did not finish you will have to do as many pull ups. Then come back to the bar and finish the round of squat cleans. The remaining squat cleans may be done as needed.

Example: The first round- Athlete completes 14 squat cleans without 'fail' on the 15th the athlete 'fails on the lift, The athlete will then have to do 16 pull ups before the athlete may continue with the 16 squat cleans. BUT, the next 16 squat cleans maybe broken up as much as needed.

Post times and amount of pull ups completed to comments....


....

Thursday

MAX EFFORT
Deadlift 5,5,5
Light week 40% 50% 60%


WOD
5 rounds for time of
10 tuck jumps (touch toes at height of jump)
15 burpees (bottom of feet must be 6" from ground)
20 Hollow rocks (shoulder blades must touch ground while feet are 6" off of surface)

Wednesday

And athletes cannot win the prize unless they follow the rules.
2 Timothy 2:5

The PRIZE in CrossFit is basically completing a goal. Which could be setting a PR on a lift, completing a long term goal like getting your first pull up, or 'winning' the WOD for that class or day.
The prize is not worth it if you do not follow the rules or have to cut corners. By letting pride get in the way, or simply not do the required work to finish the job- i.e. not doing all the repetitions in a WOD. Who cares if you win then, and trust me your peers know if you are 'cheating'...

Another rule to follow is ALWAYS use good form. This sounds pretty simple, and seems pretty basic, but I have seen to often where athletes sacrifice form just to finish the WOD. If you think that doing it wrong is easier when tired this is false by the way. Doing it wrong will actually fatigue you more by using other muscle groups or not enough to compensate for poor form. Sacrificing form is never an option.
Its OK to be competitive, but not at the expense of doing it right, whatever that may be.


MOBILITY

MOBILITY



WOD
5 rounds for time of:
70/55 lb 1 arm overhead walk 40 meters
30 wall balls 20/16lb ball
heavy farmers walk (both hands) 40 meters

Post loads and times to comments.....

Tuesday

MAX EFFORT
Shoulder press 5,5,5 40,50,60%


WOD
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 Sit ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 1 legged (alternating)kettlebell straight leg deadlift.

Monday

THERE WILL NOT BE ANY SCHEDULED AFTERNOON CLASSES TODAY....

constantly varied, functional movement at high intensity


MAX EFFORT
Back Squat 5,5,5, (40% 50% 60%)
We are doing the 'light' week of the strength program.



WOD
For time:
5 pull ups
10 push ups
15 squats
run 800m
10 pull ups
20 push ups
30 squats
run 400
15 pull ups
30 push ups
45 squats
run 200m

Pone tus tiempos y los pensamientos a los comentarios .......


......

Saturday

TEAM WOD 10am


TEAM WOD 10am


TEAM WOD 10am


TEAM WOD 10am

Friday

MAX EFFORT
Squat Clean 5,3,1+



WOD
Run 400m
then 2 rounds of:
21 wall balls
21 sumo deadlift high pulls 75/50

then run 400m

then 2 rounds of
21 box jumps 18/12
21 push press 75/50
then finish with a 400m run.

Thursday

"Its not that we cant play because we 'got old' its that we 'got old' because we stopped playing." FaceBook quote.



Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Wednesday

In addition to yesterdays post about Levaquin, please go to this website and learn more. (Its not just Levaquin)

MAX EFFORT
Deadlift 5,3,1+



WOD
3 rounds for time of:
10 Deadlifts 250lb
50 double unders


Post loads and times to comments.....


.......

Tuesday

If you have a respiratory/sinus infection for any reason and you are prescribed an anti-biotic called Levaquin (levofloxacin generic name) you should really think twice about taking it. Here is the website for this drug, and please look at the side effects, mainly the one about tendon ruptures for several months after taking the drug!!



MAX EFFORT
Shoulder press 5,3,1+


WOD
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

If for some reason you do not have kettlebells because you are traveling out of state and utilizing a globo gym, use an equal weighted dumbbell and do Hang (from the knees) power snatches.


Post time to comments.


.....

Monday

MAX EFFORT
Back Squat 5,3,1+



WOD
As many reps/rounds in 16 minutes of:
Run 400m
2 minutes of as many squats as possible.


post totals to comments....

Saturday

REST DAY

REST DAY.....

Friday

MAX EFFORT
Deadlift 3,3,3+



WOD
For time complete the following
30-25-20-15-10 rep rounds of:
Wall balls 20/16
Sumo deadlift High pulls 95/65

Thursday

Skill Development
Everything Kettlebells


WOD
50 sit ups
50 get ups 55/35lb kettle-bell
50 sit ups
50 Russian style swings (HEAVY)


Post loads and times to comments....

Wednesday

MAX EFFORT
Squat Clean 3,3,3+


WOD
for time:
run 400m
21 power cleans 115/80
21 pull ups
run 400m
15 power cleans 115/80
15 pull ups
run 400m
9 power cleans 115/80
9 pull ups


post loads and times to comments

Tuesday

What are your limits?

MAX EFFORT
Shoulder Press 3,3,3+



WOD
5 rounds of....
9 burpees
9 Kettlebell swings 70/55
9 Box Jumps 24/18

Monday

Compliments of Albany CrossFit


MAX EFFORT
Back Squat 3,3,3+


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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

SATURDAY

Team WOD AT 10AM

Team WOD AT 10AM

Team WOD AT 10AM

Team WOD AT 10AM

Friday

Has anyone seen this CrossFitter? Mark? There are not any push-ups in the WOD today it is safe to come back.

MAX EFFORT
Squat Clean 5,5,5+



WOD
Five rounds of:
3 Cleans (again, go HEAVY)
20 Burpees

Post loads and times to comments....

Thursday

MAX EFFORT
Deadlift 5,5,5+


WOD
For time:
6,5,4,3,2,1 rep rounds of
Deadlift heavy
box jump 30/24"

Wednesday

THERE WILL NOT BE ANY AFTERNOON CLASSES TODAY. THERE WILL ONLY BE A 9, 10 and an 11am class today.


MOBILITY

MOBILITY


WOD
For time:
Sprint 800m
50 burpees
sprint 800m

Post times to comments....

Tuesday

Aaron, from a standstill, was able to barley touch the 10' mark on the wall.

MAX EFFORT
Shoulder press 5,5,5+


WOD
3 rounds of
21 push press 95/65
21 pull ups

Monday

Today if any current member can perform either of these exercises as well as the demonstrators you will get 3 Months FREE of CrossFit.





MAX EFFORT
Back Squat 5,5,5+


WOD
3 rounds for time of:
20 1 arm alternating kettlebell swings 55/35lb
20 alternating 1 legged squats
run 400m.

SATURDAY

TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!!

TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!!

TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!!

TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!!

Friday

WOD
3 rounds for time of:
21 Dumbbell squat cleans 45/30lb
21 reps of: jump and touch a target on the wall that is an honest 12" above your maximum reach.

Thursday

SKILL DEVELOPMENT

Running mechanics....



WOD
For time:
Run 400m
21 burpees
run 400m
21 burpees
run 400m
21 burpees
run 400m

Wednesday

Skill Development:
Pick a skill to work on,
Mobility,
Learn the D-bell snatch.




Four rounds for time of:
30 sit ups
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

Tuesday

SKILL DEVELOPMENT
Everything Kettlebells



WOD
For time:
21 Kettlebell swings 70/55
21 pull ups
800m run
15 Kettlebell swings 70/55
15 pull ups
run 800m
9 Kettlebell swings 70/55
9 pull ups
run 800m

Post times to comments...

Moday

WOD
21-18-15-12-9-6-3 rep rounds with a 95/65lb barbell do the following exercises:
Deadlift
Hang power clean
Front squat
Push press or jerk

ALSO THIS SATURDAY WE WILL HAVE A FREE FOR FAMILY OR FRIEND TEAM WORKOUT.

SO bring someone.

Friday

WHAT IS YOUR EXCUSE???


SKILL DEVELOPMENT
Snatch.....





WOD
21-15-9
Power Snatch 95/65
box jump 24/18


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

Thursday

Melanie Roach

Her Story:


MAX EFFORT
Squat Clean 1 rep max.


WOD
AMRAP (as many rounds as possible) in 10 minutes of
10 wall balls
10 kettlebell swings
10 walking lunges

Post loads and rounds completed to comments.....

Wednesday

MAX EFFORT
Deadlift 1 rep max


WOD
For time complete the following
Row 1000m
run 800m

Tuesday

MAX EFFORT
Shoulder press 1 rep max



WOD
As many rounds as possible in 15 minutes of:
5 kettlebell Clean and jerk 44/26 right arm
5 push ups
5 kettlebell Clean and jerk 44/26 left arm
5 push ups

Monday

MAX EFFORT
Back Squat 1 rep max



WOD
With a continuously running clock, sprint 50m every minute on the minute for 10 minutes. During rest period complete as many 'Air Squats' as possible.
Score is total amount of squats completed during the 10 minutes.

IF THERE IS A TORNADO WE MAY HAVE AN ALTERNATE WOD. THAT IS IF THE TORNADO IS VISIBLE DURING THE TIME OF THE WOD.

Saturday

REST DAY



REST DAY

Friday

MAX EFFORT
Deadlift 5,3,1+


There have been quite a few birthdays in the last few weeks, and instead of making several individual B-day WOD's we will be doing a generic Birthday WOD that covers everyone that has gained another year of wisdom. so.... Happy Birthday to
Ron, Nicole, Dena, Mike W, Tiffany, and Lenny. If I left someone out it was not intentional.

WOD
1000m row
90 sit ups
80 lunges
70lb farmers walk
60 Overhead squats 45/25lb bar
50 double unders
40 pull ups
30 kettlebell swings 70/55

Thursday

MOBILITY

WOD:
21 Thrusters 95/65lb
run 400m
15 thrusters
run 400m
9 thrusters
run 400m


Post times to comments