Monday New Years Eve

Todays Hours are as follows
9,10, and 11am.
New Years Day we are closed. 

We are starting a 100% PALEO Challenge on the 7th of January. Get it (non paleo) all out of your system now.... you have one week to do it.  We will be doing this challenge for 30 days. We will also be repeating the 'Filthy Fifty' at the end of the challenge.


WOD
'Filthy Fifty'
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35/26lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds & 30lbs
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.

Note if you miss today's WOD you will make it up this week. 

Friday

Ok the party is tonight at 7pm, bring a paleo dish if you would like. The address is on the whiteboard. If you need anymore information please contact me.


MAX EFFORT
Split Jerk 1 rep max


WOD
3 rounds for time of
10 Deadlifts 250/170lb
30 double unders

Buy out:Row 500m for time



Pot loads and times to comments...... 

Thursday

Please post in comments WHO is coming to the Christmas party on the 28th so we can have a head count. Thank you!!

MAX EFFORT
Snatch (yes this is a squat)


WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Wednesday

Another example of how CrossFit is more than how fast you can do Fran....


I want to say thank you to everyone that came and did the Christmas Eve WOD. I hope everyone had a Merry Christmas, and that everyone can make it to the party this Friday the 28th.


MAX EFFORT
Squat Clean 1 rep max


WOD
5 rounds
Run 200m
12 Kettlebell Swings 55/35
9 box jumps 30/24 

Post loads and times to comments.....

Monday

When pulling the bar during the clean (or Snatch) be sure to open your hips completely by driving your hips forward and straightening your legs and ending on the tips of your toes, then pull yourself under the bar....

Christmas Eve Classes 9,10 and 11am.
Christmas Day..... Closed
December 26th: Normal hours....
December 28th ..... Christmas Party Talk to either Mike Pajor or Jason for details.

Christmas Advent Challenge Day 24: ???


WOD
3 Rounds for time of:
30 burpees
7 Chest to bar pull ups
10 Power Cleans 135/95lb

Merry Christmas!!!

Saturday

REST DAY


REST DAY

First Christmas Advent Challenge: Do 300 repetitions of 3 different 'ab' exercises (of your choice) and divide up up the 300 any way you desire.For example: 150 sit ups, 100 grasshoppers, and 50 V-ups. Or: 100 Leg raises, 100 Spiders, and 100 hollow rocks.....
Second Advent Challenge: Pick a stretch that you dislike the most and spend some time this weekend making yourself like it!!

Friday

Christmas Advent Challenge: ??

WOD
For time complete the following:
12 burpees
21 Thrusters 75/50lb
12burpees
21 pull ups
12 burpees
21 Sumo deadlift high pulls 75/50lb
12 burpees
21 push press 75/50lb
12 burpees
21 grasshoppers

post loads and times to comments....


...

Thursday

THERE WILL BE NO FORMAL CLASSES TODAY. Sorry for any inconvenience....


Christmas Advent Challenge: as many burpees in three minutes as possible.


WOD
21-18-15-12 rep rounds of:
Kettlebell Swing 55/35lb
Sit ups
Weighted Walking lunge 55/35lb

Post loads and times to comments....

Wednesday

THERE WILL NO FORMAL CLASSES THURSDAY NIGHT.

Christmas Advent Challenge Day 19: ??

Skill Development
Snatch....


WOD
21-15-9
Power snatch 75/50lb
Box jumps 24/18


Post times to comments.....

Tuesday

Christmas Advent Challenge Day 18: ??



WOD
5 rounds for time of:
9 Deadlift 155/110lb
7 Hang Power cleans 155/110lb
5 Front Squats 155/110lb
3 Push/Split Jerks 155/110lb

Monday

Christmas Advent Challenge Day 17: ???


Sometimes in CrossFit there are going to be exercises we do not like, or cannot do. There is always a modification and can be scaled to simulate the said exercise until you are able to do it.
"Go out and suck at something" Kelly Starret



MAX EFFORT
Back Squat 5,5,5.


WOD
Run 800m
then complete 5 rounds of
5 pull ups
10 push ups
15 squats
then finish with another:
800m run


Post times to comments....

Saturday

Christmas Advent Challenge Days 15 & 16: 100 push ups, 100 squats, and 100 up downs...

TEAM WOD @ 10AM


TEAM WOD @ 10AM

Sometimes in CrossFit there are going to be exercises we do not like, or cannot do. There is always a modification and can be scaled to simulate the said exercise until you are able to do it.
"Go out and suck at something" Kelly Starret

Friday

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.


Christmas Advent Challenge Day 14:???


WOD
Complete as many rounds in twenty minutes as you can of:
2 Muscle ups
4 Handstand Push Ups
8 Kettlebell swings 70/55lbs


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

Thursday

Christmas Advent Challenge Day 13: ????


MAX EFFORT
Snatch grip Deadlift 5,5,5



WOD
3 rounds for time of:
Run 800m
50 Kettlebell Sumo-Deadlift-high-pull 55/35lb
50 sit ups


Post loads and times to comments.....

Wednesday

Christmas Advent Challenge Day 12: ????
Note... I have received a few photos so far on the TGU and OHS challenge. Where is yours??

MAX EFFORT
Squat Clean 3,3,3
Box Jump 3,3,3 at 85%


WOD
3 rounds of
15 Dumbbell squat cleans 45lb
15 burpees


Post loads and times to comments....

Tuesday

Christmas Advent Challenge Day 11: ????


WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post loads adn times to comments.....

Monday

Christmas Advent Challenge Day 10: This Challenge is different, you have until Christmas to complete it. You have to overhead squat OR Turkish get up an object or person and get a picture of it and send it to me. The 'best' photo wins. Barbells, kettlebells, and dumbbells are omitted from this event.

WOD

3 rounds for time of:
10 Power clean 135/95lb
10 box jumps
run 200m

Saturday

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


Christmas Advent Challenge Days 8-9:
250 Grasshoppers (spread it out and break it up as much as you want.)
And Paleo Chair mobility.

The "Paleo Chair" is hold the bottom of the squat for a total duration of 10 minutes. Focus on sitting below parallel with your chest up and hips and butt engaged. Hold as long as possible each set, do a total of ten minutes. This may also be spread about over the weekend.

Friday

Christmas Party December 28, who is in??? Please post to comments if that date works for you!!

Christmas Advent Challenge Day 7: ????

MAX EFFORT
Deadlift 5,3,1+


WOD
Row 1000m
30 power snatches 75/50
30 barbell facing burpees
30 wall balls 20/16lb


Post times to comments......

Thursday

Christmas Advent Challenge Day 6:???

WOD

7 rounds for time of:

10 pull ups

10 push ups 

10 sit ups

10 squats

Followed by mobility!!!

Wednesday

Christmas Advent Challenge day 5: ??? 

We had some smoking fast times by the backwards runners... Travis came in at just over 2 minutes!! 

I had spoken to some of you about a Christmas show at my church. Click HERE for information. 

Also we are thinking of a Christmas party on the 28th of December which is a Friday.... Does this work for everyone??? Details to follow.  

Skill Development:

Hang Squat Clean...

WOD

5 Rounds for time of:

9 Hang Squat Cleans 135/95

15 Kettlebell swings 70/55lb

Post times to comments....

Tuesday

Christmas Advent Challenge Day 4: ????

Day 3 the two best times for the barbell 800m run was completed by Mike D. and Jessica! Nice job to everyone today.


MAX EEFORT
Shoulder press 5,3,1+


WOD
3 rounds for time of:
Run 800m
15 Shoulder press 95/65lb
Run 800m
15 Push Press 95/65lb
Run 800m
15 Push Jerks 95/65lb


Post times to comments.....

Monday

Eat Clean!!!


ADVENT CHALLENGE DAY 3: ??


MAX EFFORT
Back Squat 5,3,1+
Broad Jump 3,3,3



WOD
AMRAP in 12 minutes of:
10 burpees
10 box jumps
10 Sumo-deadlift High pull 95/65lbs


post loads and times to comments....

Saturday

There will NOT be a team WOD today.

But.... Today begins the December challenge:

We are doing an advent calender style challenge. Each day we will do a different challenge, and it will be a surprise the day of. Come prepared for anything!!

This weekends challenges:

One can be done Saturday and the other Sunday or both on Saturday. Good Luck! Post your success and failures to comments.....

For 1 day you must eat 100% paleo. No cheating...
and do 500 sit ups throughout the day.

Friday

MAX EFFORT
Front Squat 3,3,3+



WOD
5 rounds for time of:
Run 200m
5 thrusters 135/95lb
10 pull ups

Post loads and times to comments.... Post Paleo recipes as well.

Thursday

WOD
AMRAP in 10 minutes of:

10 supermans (with bumper)
10 Grasshoppers
10 V-ups

Every minute on the minute you must stop whatever exercise you are doing and complete 5 burpees before you can continue with the workout... note: the workout will start with 5 burpees.

Then we will do MOBILITY!!


Post thoughts and pains to comments.....

Wednesday

Get ready for the next challenge to be posted December 1st.

In the beginning of the year we wrote a list of goals that we wanted to complete by years end.... Where are you on completing those goals?? Also start thinking about what you want to conquer next year.

Active Warm-up:
Agility drills x3
Row 150m with straight legs
Row 150m with straight arms
Row 200m
then 2 rounds of:
Good mornings 10 reps
L-Sits 30 second holds

Bonus: Tire flip and jump 5 reps.

WOD
50-35 and 20 rep rounds of the following for time:
Kettlebell Swing 55/35lb
Box jump 24/18
Sit ups



Post loads and times to comments...

Tuesday

Skill Development:

Clean & Jerk

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. To do this as "Rx" you must complete the WOD with the weight you started with, with no fouls.

Post loads to comments. 

Monday

This is an old video that I have posted before, but it is a good one.

MAX EFFROT
Overhead Squat 3,3,3,


WOD
21-15-9 rep rounds for time of:
Squat Snatch 75/50lb
L-Pull ups.


Post loads and times to comments....

Friday

POST TURKEY WOD!!!!

Hours are 10,11, noon, and 1pm classes.

NOTE: I am expecting the 10am class to be busy, so we may be running heats due to space.

WOD:
Run 400m
20 Kettlebell swings 70/55lb
30 grasshoppers
Run 400m
20 Kettlebell swings 70/55lb
30 Pull ups

Run 400m
20 Kettlebell swings 70/55lb
30 Walking Lunges

Run 400m
20 Kettlebell swings 70/55lb
30 burpees
Run 400m




Post times to comments....

Wednesday

CLASSES ON "Black Friday" will be as follows:
(Start times) 10am, 11am, Noon, and 1pm.


MAX EFFORT
Deadlift 3,3,3+
Box Jump 3,3,3 At 85% of max height


WOD
For time complete the following:
21 Power cleans 115/80lb
30 Double Unders
Run 400m
15 Power cleans 115/80lb
20 Double Unders
Run 400m
9 Power cleans 115/80lb
10 Double Unders
Run 400m

Post times and loads to comments....


......

Tuesday

There will not be any classes on Thanksgiving. There will be classes on Friday the day after, but hours will be limited. Please post in comments what hours if any are suitable for you. i.e. 1-3pm or 11am-1pm or all day?

MAX EFFORT
Shoulder press 3,3,3+
Push Press
Push Jerk


WOD
21 Kettlebell Snatches 55/35 Right Arm
21 Kettlebell Snatches 55/35 Left Arm
21 Toes to the bar
15 Kettlebell Snatches 55/35 Right Arm
15 Kettlebell Snatches 55/35 Left Arm
15 Toes to the bar
9 Kettlebell Snatches 55/35 Right Arm
9 Kettlebell Snatches 55/35 Left Arm
9 Toes to the bar

post times to comments......

Monday

MAX EFFORT/WOD

It may look easy on paper but....

5 Rounds for max reps of (there is no time limit)
The workout is scored by total amount of repetitions completed.

Back Squat (Body weight)
Push ups* (read rules of push ups!!)
Pull ups
Rest as needed between rounds.

* Push ups: Your feet will be on a 45lb bumper, and your chest and only your chest may hit the ground for the rep to count. If your chest does not hit the ground the rep does not count. If your hips touch the ground the rep DOES NOT count and the round IS terminated. You may rest in the 'up' position.


Where are you on the 10,000m of rowing??? Prepare for the next challenge to begin in December.

Saturday

TEAM WOD 10am!!!


TEAM WOD 10am!!!!!



TEAM WOD 10am!!!


TEAM WOD 10am!!!!!

Friday

There will be NO 4pm class today. All other classes will be as scheduled. 


MAX EFFORT
Front Squat 5,5,5+


WOD
Complete the couplet for time:
2 rounds of:
21 power snatches 75/50lb
21 thrusters 75/50lb
then complete 100 sit ups
then 2 rounds of:
21 Kettlebell Swings 70/55lb
21 walking lunges


Post loads and times to comments.....

Thursday

Here is challenge for any takers...... complete a total of 10,000m on the rowing machine by "Black Friday" (The day after Thanksgiving) Who is in?

Warm Up:
Agility hurdles x2

2 rounds of:
3 wall climbs
10 grasshoppers
3 broad jumps


WOD
3 rounds for time of:
9 Split jerk 135/95
15 Box jumps 24/18 (you must stand on top of box and lockout hips before descending)
Run 400m

Post times and thoughts to comments.......

Wednesday

*****CORRECTION***** There WILL BE Classes as normal this evening. There will be a celebrity coach filling in for me. Mike Pajor is a friend and certified CrossFit coach.


WOD
As Many Rounds as possible in 15 minutes of:
3 power cleans 135/95lb
6 push ups
9 squats


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

Tuesday

The above video is very basic, but descriptive, please watch the entire clip.


There will be NO SCHEDULED classes this evening.

*****CORRECTION***** There WILL BE Classes as normal on Wednesday evening. There will be a celebrity coach filling in for me. Mike Pajor is a friend and certified CrossFit coach.


WOD
4 rounds of
row 500m
rest as needed. Keep rest under 5 minutes between rounds.

Post times to comments......

Monday

***There will be no 'Formal' Evening Classes on Tuesday the 13th of November (tomorrow). ***


MAX EFFORT
Snatch Balance 3,3,3,


WOD
You may partition the reps as needed:
100 burpees
75 pull ups
50 Overhead squats 95/65lb

Post times and loads to comments.....

Friday

This Friday November 9, we are going to the Village Tavern to send our very own Fonz Ortiz off to the National Guard. We will be meeting around 8pm for a paleo burger and a beer. Thank you to Fonz and his wife Katie for making this commitment to this great country.

Beef orders!!!! Lets place some orders to Q-7 ranch for some tasty grass fed beef.

Lets say good bye to Fonz with this little WOD....

2 rounds of:
11 deadlifts 115/80lb
11 burpees
11 Hang power Cleans 115/80lb
11 burpees 
11 Front squats 115/80lb
11 burpees
11 push jerks 115/80lb
11 burpees
Run 800m 

Post times and good byes to comments...... 

Thursday

This Friday November 9, we are going to the Village Tavern to send our very own Fonz Ortiz off to the National Guard. We will be meeting around 8pm for a paleo burger and a beer. Thank you to Fonz and his wife Katie for making this commitment to this great country.

Beef orders!!!! Lets place some orders to Q-7 ranch for some tasty grass fed beef.

MAX EFFORT
Tabata Push ups (with feet on 45lb bumper)
Tabata is 8 intervals of 20 seconds of work and 10 seconds of rest. It will be scored on total amount of push ups completed in 8 intervals.

WOD
5 rounds of:
run 200m
30 tuck jumps
15 knees to elbows

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


...

Wednesday

MAX EFFORT
Deadlift 5,5,5+


WOD
"Jackie"
Complete for time:
Row 1000m
50 thrusters 45/30lb barbell
30 pull ups.


Post times thoughts, complaints to comments......

Tuesday

Support the troops...



Max Effort
Shoulder press 5,5,5+
Split Jerk 3 2 1

WOD
5 Rounds for time of:
6 Hang power cleans 155/105lb
15 burpees


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

Monday

Watch the video please!!! 

MAX EFFORT

Back Squat 5,5,5+



WOD
6 rounds for time of:
Run 200m
7 Kettlebell swings 70/55lb
6 pull ups

Post times to comments......

Saturday

Rest Day!!!

Rest Day

Rest Day

Friday

After watching above video you can assume what we are going to focus on tomorrow. 

WOD

21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle

Post time to comments.

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........


....

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.....


.....

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.....

Monday

Lisa enjoying those "Starbursts" like she said she would!!


MAX EFFORT
Back Squat 5,3,1+
Box Jump 3,3,3 (85% of max)



WOD
5 rounds for time of: 
10 reps of Clean and Jerk 115/80lb
15 push ups
Run 200m


Post loads and times to comments.....

... 

Friday

When your day sucks or your workout, just remember him.


6pm class this workout will begin promptly at 6:30. Este entrenamiento va a empezar a la 6:30.

WOD
This workout can be done in any order. All reps, runs, and rows must be completed once started BEFORE moving onto the next exercise. 

30 weighted walking lunges 55/35lb (kettlebell to be held against chest)
row 500m
50 Double unders 
50 starbursts
30 pull ups
50 goblet squats 55/35lb
50 wall balls
30 ring dips
 run 800m

Post times to comments....

....

Thursday Snatch Day!!!

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



WOD
AMRAP in 20 minutes of:
5 Right arm Dumbbell Snatches (squat) 45/30lb
10 toes to the bar
5 Left arm Dumbbell Snatches (squat) 45/30lb
run 200m

Wednesday

SKILL DEVELOPMENT
Kettlebells... and all things pertaining to them!!



WOD
21-18-15-12-9 rep rounds for time of:
Kettlebell Swings 55/35lb
Burpees
Grasshoppers


Post loads and times to comments....

Tuesday

MAX EFFORT
Clean and Jerk 3,3,2,2,1
(power or squat)

WOD
Running "Grace"
5 rounds for time of:
400m run
6 Clean and Jerks 135/95lb


post loads and times to comments.....


....

Monday

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times to comments.

SATURDAY

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am

Friday

MAX EFFORT
Front Squat 1 rep max



WOD
For time complete the following: 
Run 200m
21 Hang Power Snatch 95/65lb
21 pull ups
run 400m
15 Hang Power Snatch 95/65lb
15 pull ups
run 800m
9 Hang Power Snatch 95/65lb
9 pull ups

Thursday

MAX EFFORT/WOD
1 mile sprint for time



MOBILITY.....
And more
MOBILITY...

Wednesday

We will be a quick WOD on Thursday followed by mobility. 

MAX EFFORT
Deadlift 3,3,3+


WOD
AMRAP in 15 minutes of:
10 right arm deadlifts 115/80
10 grasshoppers
10 left arm deadlifts 115/80
10 Kettlebell swings 70/55

Tuesday

MAX EFFORT
Shoulder press 3,3,3+
Push Press +
Push jerk +


WOD
As Many Rounds as Possible in 15 minutes of:
10 power cleans 115/80
10 push press 115/80
10 box jumps 24/18


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



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Monday

In the above video watch their foot placement. No one is heel striking. They are all leading with the ball/mid of their foot and the heel barely touches the ground. Focus on this technique during your sprints today.

MAX EFFORT
Back Squat 3,3,3+
Sprint  3,3,3 (the light poles).


WOD
10 rounds for time of:
10 pull ups
10 burpees


Post loads and times to comments....

Friday

MAX EFFORT
AMRAP in 10 minutes of:
Kettlebell snatch 55/35

-OR-

AMRAP in 10 minutes of:
Double unders


WOD
for time: 
10 squat cleans 135/95
50 sit ups
run 200m
8 squat cleans 135/95
40 sit ups
run 200m
6 squat cleans 135/95
30 sit ups
run 200m
4 squat cleans 135/95
20 sit ups
run 200m
2 squat cleans 135/95
10 sit ups
run 200m 


post loads and times to comments..... 

Thursday

 SKILL/MAX/MOBILITY
Work on one of the above.....


WOD
This one looks like an 'awful' lot of fun from the main site.
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps
Post time to comments.

Wednesday

MAX EFFORT
Front Squat 5,5,5. (40,50,60% NO plus)


WOD
5 rounds for time of:
10 CrossFit Carol Stream Man Maker 45/30lb dumbbells
15 Jump and touch ( a spot 8" above your reach) 

Post loads and times to comments:

Tuesday

September 11 2001 All of our lives changed. Where were you?

MAX EFFORT
Clean and Jerk 3,3,3



WOD
As many rounds in 20 minutes of:
run 300m
9 toes to the bar
11 kettlebell swings 70/55

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

Monday

I want to thank everyone that did "Murph" on Friday. We had a good showing, and some good times were put up. Thank you again, and always remember the fallen and their ultimate sacrifice to our great nation.


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


WOD
30 rounds of
1 rep of power snatch 135/95lb
1 rep of overhead squat 135/95lb


Post loads and times to comments.....

Friday

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

If you cannot make it in for this one, there will be a makeup day next time you are in.

This is a tough one, push yourself because remember Lt. Michael Murphy cannot. 

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

There are several ways to do this workout, you have to run the mile on both ends of the workout. Then break up the exercises anyway you wish to complete the total amount of reps.  I will share some ideas with you in class.....


Post time to comments.


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