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.


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