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WOD

  • Published in WOD

12-30-14

300M Row or 5 Minutes on the Airdyne (No Measure)
Warm up to get ready for DROM

DROM (No Measure)

Simple Cindy (No Measure)
3 RNDS
10 Pull Ups
10 Push Ups
10 Air Squats
Work on kipping pull ups, butterfly or strict to get stronger if your able, even if your doing singles.

Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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WOD

  • Published in WOD

12/29/14

We have a NOON CLASS every MONDAY & THURSDAY!
WE WILL NOT HAVE A 7:30PM CLASS ON MONDAY DEC 29TH 2014!!

COMMUNITY
300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
DROM
 
Double-under practice
5 mins
Clean (10-12 minutes Increasing to a medium weight )
 
Metcon (Time)
3 Rounds:
500 Meter Row
15 Hang Power Cleans (135/95 lbs)
15 Chest to Bar Pull-Ups
15 Wall Ball Shots (20, 14)
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WOD

  • Published in WOD

12/26/2014

We have a NOON CLASS every MONDAY & THURSDAY!

COMMUNITY
300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
Mobility
followed by DROM.  Focus is hips and hamstrings!
Weightlifting
Three sets of:
20 Dumbbell or KB Walking Lunges in the rack position. (UCW)
Rest 60 seconds
6 Straight Legged Tempo Weighted Sit-Ups (45, 25)
Rest 60 seconds
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
Buy In: 500M Row followed by.....
10 Pull-Ups
20 Push Press (95/65 lbs)
30 Kettlebell Swings (53,35)
500M Row is included in the 12 minute time but not included in the rounds & rep count.  It's just a BUY IN for the workout.
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WOD

  • Published in WOD

12/24/14

We have a NOON CLASS every MONDAY & THURSDAY!
DEC 24TH we will have SAT schedule classes @ 9:30AM, and 11AM. There will be NO CLASSES on DEC 25TH.  Friday resume regular class schedule.

COMMUNITY CHRISTMAS EVE
YOU SHOULD REALLY PLAY THE SONG ON REPEAT ALONG WITH EVERYONE DOING THE WORKOUT!
1000M Row
PVC & Stretching as a group
DROM
 
Metcon (Time)
12 Days of Christmas..and a Merry Christmas to all

On the___ day of Christmas my CF coach gave to me:

1 Squat Snatch 115/ 75
2 Box Jumps 30/ 20
3 Push Press 115/ 75
4 T2B
5 Hang Power Clean 115/75
6 HR Push Ups
7 Deadlifts 115/ 75
8 Sit Ups
9 KB Swings 53/ 35
10 DU's
11 Wall Ball Shots 20/ 12
12 Burpees
Complete this WOD like the song : 1, 2-1, 3-2-1, 4-3-2-1 and so on...

REFER BACK TO LAST YEARS WHITEBOARD TO SEE THE PROGRESS YOU HAVE MADE!
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WOD

  • Published in WOD

12/23/14

We have a NOON CLASS every MONDAY & THURSDAY!
DEC 24TH we will have SAT schedule classes @ 9:30AM, and 11AM. There will be NO CLASSES on DEC 25TH.  Friday resume regular class schedule.

COMMUNITY
-IF YOU CANT DO PROPER WB's DO NOT GO RX FOR THIS WORKOUT.
-PUSH UPS ARE NOT HAND RELEASE.
Mobility
Hip Extensions, Couch stretch, Bandwork
300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
DROM
 
Skill
Three sets, not for time, of:
Bottoms Up Kettlebell Carry x 50 feet  each arm
10 Jumping Squats
10 Dumbbell Presses (UCW)
Metcon (Time)
The girl with the Fire breathing Tattoo    (25 Min time cap)
• 9 WB's (20/14) 21 kb swings (53/35)
• 9 WB's (20/14) 21 push ups
• 9 WB's (20/14) 21 abmat sit ups
• 15 WB's(20/14)15 kb swings (53/35)
• 15 WB's (20/14)15 push ups
• 15 WB's (20/14)15 abmat situps
• 21 WB's (20/14) 9 kb swings (53/35)
• 21 WB's (20/14) 9 push ups
• 21 WB's (20/14) 9 abmat sit up
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WOD

  • Published in WOD

12/22/14

We have a NOON CLASS every MONDAY & THURSDAY!
DEC 24TH we will have SAT schedule classes @ 9:30AM, and 11AM. There will be NO CLASSES on DEC 25TH.  Friday resume regular class schedule.

COMMUNITY
500m Row
PVC, Stretching and Mobility
DROM
 
Weightlifting
Three sets of:
Barbell Front Squats x 8 reps @ 30X1 (Tempo)
Rest 60 seconds
Single Arm Trap 3 Raise x 10 reps each arm @ 3010  (Tempo)
https://www.youtube.com/watch?v=mcd7dFAfpEw
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
AMRAP: Metcon (AMRAP - Rounds and Reps)
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (95,65)
20 Pull-Ups
20 Burpees
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WOD

  • Published in WOD

12/19/14

We have a NOON CLASS every MONDAY & THURSDAY!
DEC 24TH we will have SAT schedule classes @ 9:30AM, and 11AM. There will be NO CLASSES on DEC 25TH.  Friday resume regular class schedule.

COMMUNITY
Stretching
 
DROM
 
Weightlifting
Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction (53,35 lbs)
https://www.youtube.com/watch?v=Ia7_h43xjpY
Bottom’s Up Kettlebell Walk x 50′ each arm (UCW Down & Back)
Goblet Squat x 5 reps @ 3311 tempo squats.  3 second decent!
Snatch Barbell Work
6 Snatch Push Press behind the neck
6 Overhead Squats
6 Snatch balances with a dip
6 Snatch balances without a dip
Leave bars out for the METCON
Metcon (Time)
For time:
20 Overhead Squats (95/65 lbs)
400 Meter Row
30 Bar facing jumps over the barbell
400 Meter Row
20 Shoulder to Overhead (95/65 lbs)

Rest 3 Minutes then......

500m Row (Time)
Max Effort 500m Row
Set rower for single distance of 500M to establish time.
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WOD

  • Published in WOD

12/18/14

NOON Classes have begun on MONDAYS & THURSDAYS ONLY!

COMMUNITY
250m Row
 
DROM
 
Gymnastics
4 Rounds not for time:
5 Strict Pull Ups
10 Push Ups
20 Flutter Kicks
Back Squat (6-4-2-2-2 Increasing weight)
 
Metcon (AMRAP - Reps)
Two sets of:
Against a 5 minute running clock, complete:
500 Meter Row
40 Kettlebell Swings (53,35)
Max Burpees w/ remaining time
Rest 5 minutes between sets
WE ARE MEASURING BURPEES FOR REPS!
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WOD

  • Published in WOD

12/17/14

NOON Classes have begun on MONDAYS & THURSDAYS ONLY!

COMMUNITY
250M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
PVC, Mobility & Stretching
Clean Barbell Work
"All Movements from top of the knee"
6 Down & Finish Shrugs
6 Clean Pulls
6 Power Cleans
6 Front Squats
6 Squat Cleans
6 Push Press
Skill
Three sets not for time of:
10 Straight legged toe touch sit ups
Rest 60 seconds
Single Leg Deadlift x 6 reps each leg @ 3011

https://www.youtube.com/watch?v=DYYFJM3YzqQ

Rest 60 seconds
Flutter Kicks 60 seconds
Rest 60 seconds

Metcon (Time)
3 Rounds of each:
10 Power Cleans (95, 65)
10 Jumping air squats
10 Dumbbell or KB Ground to Overhead alternating each arm total of 20. (UCW)
10 Toes 2 Bars
300 Meter Row
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WOD

  • Published in WOD

12/16/14

Announcements
NOON Classes have begun on MONDAYS & THURSDAYS ONLY!

Main - Crossfit Community WOD

View Public Whiteboard: http://bit.ly/1wUGFnh

1000M Row (No Measure)

Mobility (No Measure)

Weightlifting
Three sets not for time with running clock:
60 seconds Double-Under Practice
30 second rest
60 seconds of straight legged situps
30 second rest
90 seconds Upside Down work (HSPU, Negatives, Holds, Walks, etc.)
30 second rest
Kettlebell or Dumbbell Snatch x 5 reps each arm!

Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
5 Pull-Ups
10 Wall Ball Shots (20,14)
15 HR Push-Ups

NOTE: EMOM you must do 5 Burpees!! These reps do not count towards score!!

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Chicago IL. 60631
708-667-0046