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WOD

  • Published in WOD

1/31/15

Mon-Fri classes 4:30 & 5:30 will be by reservation please.  You have 24 hours to sign up and up until 1 hour before class starts.

COMMUNITY PARTNERS
500m Row
 
DROM
 
Burgener Warm Up Only
1. Down & Finish Pulls
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands (2, 4, 6 inches)
5. Snatch Drops in the pocket
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
Weightlifting
ON THE CLOCK IN TEAMS:
6 Minutes to Snatch
Increasing weights
6 Minutes to C&J
Increasing weights
6 Minutes of Thrusters
Increasing weights
Metcon (Time)
TEAMS OF 2:
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (95/65)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (95/65)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (95/65)
*Share reps as needed
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WOD

  • Published in WOD

1/30/15

NOON CLASSES every MONDAY & THURSDAY!
Mon-Fri classes 4:30 & 5:30 will be by reservation please. You have 24 hours to sign up and up until 1 hour before class starts.
Community
500m Row
PVC & Stretching
DROM
Warm-up
Clean Barbell Work
6 Down & Finish Shrugs
6 Clean Pulls
6 Power Cleans
6 Front Squat Reverse Lunges
6 Push Press
6 Front Squats

Note: DO ALL THESE MOVEMENTS WITH WEIGHT TODAY. (UCW)
Clean Pull (Increasing weight 3-3-3-3-3)
Metcon (AMRAP - Reps)
8 Minute AMRAP
3-6-9-12-15-18-21
Cleans (135, 95)
TTB's
Cool Down
1000M Row

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WOD

  • Published in WOD

1/29/15

NOON CLASSES every MONDAY & THURSDAY!
Mon-Fri classes 4:30 & 5:30 will be by reservation please.  You have 24 hours to sign up and up until 1 hour before class starts.
Community
SPLIT class into two groups for skill portion and gymnastics if class is large.
++Snatch Deadlift
https://www.youtube.com/watch?v=KvDbCSXKR0A
250m Row
PVC & Stretching
DROM
Skill
Double Under Practice 5 Minutes
Gymnastics
4 Rounds on your own clock
5 Strict or banded Wide Pronated (REGULAR ) Grip Pull-Ups
Rest 45 seconds
5 Strict or banded Pronated (REGULAR )
Grip Pull-Ups
Rest 45 seconds
5 Strict or banded Supinated (REVERSE) Grip Pull-Ups
Rest 45 seconds
Snatch Grip Deadlift (Increasing weight 3-3-3-3-3 )
FOCUS on SNATCH MOVEMENT and BAR PATH with bar close.  Chest up!

https://www.youtube.com/watch?v=KvDbCSXKR0A

Metcon (Time)
In teams of two, alternate sets to complete four each of:
20 Jumping Lunges
400 Meter Row
Use the same Rower one round at a time.
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WOD

  • Published in WOD

1/28/15

NOON CLASSES every MONDAY & THURSDAY!
Mon-Fri classes 4:30 & 5:30 will be by reservation please.  You have 24 hours to sign up and up until 1 hour before class starts.

COMMUNITY
BEAR COMPLEX
https://www.youtube.com/watch?v=oOd_VaYDFSw

COACH will do best to partner people with same strength.

300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
Squat Therapy
10 Minutes of various squat movements or techniques to get more range of motion.
Skill
*BEAR COMPLEX
++10 Reps of all 5 movements (UCW)
The Bear is a deadly five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of all five lifts counts as one rep.
Back Squat (Measure *Set 5 – 2 reps @ 90%)
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Rest 4 Minutes
Set 6 - 8 reps @ 75%
Metcon (AMRAP - Rounds and Reps)
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (135/95 lbs)
6 Box Jump-Overs (24, 20)
9 Kettlebell Swings (53, 35)
You can step over boxes.
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WOD

  • Published in WOD

1/27/15

NOON CLASSES every MONDAY & THURSDAY!
Mon-Fri classes 4:30 & 5:30 will be by reservation please.  You have 24 hours to sign up and up until 1 hour before class starts.

COMMUNITY
If you were not in class on Monday you will do the 7 Min of HR Burpees at the end of the class.  It's a benchmark we need to establish.  Thanks!
500m Row
PVC & Bandwork
Stretching
 
Skill
5-7 Min of Pull Up Work
Ring Rows, Barbell Bent Over Rows, Jumping Pull Ups, Kipping Swings, or Butterfly
Weightlifting
Three sets of:
Side Plank x 45 seconds each side
Rest 30 seconds
Single Leg Hip Bridge x 8 reps each leg @ 3011 (Tempo)
Rest 30 seconds
10 Straight Legged Sit Ups
Metcon (Time)
For time:
21 KB Swings (53,35)
15 WB's (20,14)
9 Pull-Ups
800 Meter Row
9 Pull-Ups
15 Wall Balls
21 KB Swings
7 Minutes of Hand Release Burpees (AMRAP - Reps)
Once on the ground hands must leave the ground before executing each burpee and you must open hips and clap hands above head when you jump.
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WOD

  • Published in WOD

1/26/15

NOON CLASSES every MONDAY & THURSDAY!

COMMUNITY
COACHES will go over WOD 7 minutes after the class starts.
Mobility
PVC & Bandwork
250m Row
3 Rounds
10 Air Squats with arms out
10 Jumping Jacks
10 Push Ups
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
Metcon (AMRAP - Reps)
7 Minute Time cap
500M Row
50 Thrusters (95, 65)

500M Row = 50 REPS

There will be a 4 Minute rest then.....

7 Minutes of Hand Release Burpees (AMRAP - Reps)
Hands must leave the ground before each burpee and you must clap your hands when you jump.
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WOD

  • Published in WOD

1/24/15

NOON CLASSES every MONDAY & THURSDAY!
THERE IS NO YOGA THIS SUNDAY

COMMUNITY PARTNERS
500m Row
PVC & Bandwork
DROM
3 Rounds
20 Air Squats
20 Jumping Jacks
20 Flutter Kicks
Metcon (AMRAP - Rounds and Reps)
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30 WB's (20,14)
Station 3 – 30 KB Swings (53, 35)
Station 4 - 30 SIt Ups (45,25)
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WOD

  • Published in WOD

1/23/15

NOON CLASSES every MONDAY & THURSDAY!
THERE IS NO YOGA THIS SUNDAY

COMMUNITY
Move Rowers for the Metcon!
Mobility
 
300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
DROM
 
Turkish Get Up (Half Turkish Get Ups from the ground (UCW))
Focus on core strength and control.  4 on each arm for 2 sets.
Shoulder Press (Increasing weight or Across (UCW))
Five sets of:
Strict Press x 5 reps

Rest 2-3 minutes

Metcon (4 Rounds for reps)
Against a 2-minute running clock, complete:
250 Meter Row
HR Push-Ups x Max Reps
Rest 2 minutes between sets and complete four sets.  Keep Rower somewhat loose on your feet.
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WOD

  • Published in WOD

1/22/15

NOON CLASSES every MONDAY & THURSDAY!
THERE IS NO YOGA THIS SUNDAY

COMMUNITY
500m Row
 
Junk Yard Dog
Jumping over partners arms.  Also, jumping over him and under his bridge.
Dynamic Range of Motion or DROM after JYD!
Burgener Warm Up Only
1. Down & Finish Pulls
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands (2, 4, 6 inches)
5. Snatch Drops in the pocket
PVC ONLY
Hang Power Snatch (Increasing to a heavy 1 RM)
 
Metcon (Time)
Three rounds for time of:
30 Overhead Walking Lunge Steps (45/25 lbs)
15 Pull-Ups
15 Straight Leg Sit Ups
400 Meter Row
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WOD

  • Published in WOD

1/21/15

NOON CLASSES every MONDAY & THURSDAY!
COMMUNITY
Mobility
PVC & Stretching
1000M Row
 
Squat Therapy
10 Minutes of various squat movements or techniques to get more range of motion.
Back Squat (Measure *Set 5 – 2 reps @ 80-90%)
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Final Set Back Squat x 10 reps @ 73-78%
Metcon (AMRAP - Rounds and Reps)
In teams of two, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (155, 95 lbs)
6 Burpee Box Jump-Overs (24″/20″)
Read more...
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