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WOD

  • Published in WOD

2/27/15

Every THURS 6:30pm & 7:30pm classes from FEB 26th - MAR 30th will be cancelled due to the OPEN workouts!
Every THURS CrossFit class moving forward will have a 3:30, 4:30, & 5:30 class moving foward until the end of MARCH!
COMMUNITY
Anyone who entered the OPEN will do both 15.1 & 15.1a workouts but the class will only do the 9-minute METCON.  Anyone who did 15.1 on Thursday will take first 15 min to work on Power Snatch or Squat Snatch.  Entire group will do Annie after 15.1 Metcon
GROUP: 1000M Row
 
GROUP: Stretching
 
GROUP: 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
MRM: 15.1 Open Workout (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
MRM: 15.1a Open Workout (Weight)
1-rep-max clean and jerk
6-minute time cap
following 9-min AMRAP metcon...
GROUP: Annie (Time)
50-40-30-20-10  
Double-unders  
Sit-ups
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WOD

  • Published in WOD

2/26/15

Every THURS 6:30pm & 7:30pm classes from FEB 26th - MAR 30th will be cancelled due to the OPEN workouts!
Every THURS CrossFit class moving forward will have a 3:30, 4:30, & 5:30 class moving foward until the end of MARCH!

COMMUNITY
300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
DROM
 
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
Metcon (5 Rounds for reps)
Tabata Row for Cals
Rest 1 minute
Tabata Barbell Squats
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata KB swings (53, 35)
Rest 1 minute

Tabata score is the LEAST number of reps performed in any of the eight intervals.  Unit for the row is "calories".  Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71 Cals
5 rounds For Reps

Cool Down
Rowing, Airdyne, or Coach's choice!
Read more...

WOD

  • Published in WOD

2/25/15

Every THURS 6:30pm & 7:30pm classes from FEB 26th - MAR 30th will be cancelled due to the OPEN workouts!
Every THURS CrossFit class moving forward will have a 3:30, 4:30, & 5:30 class moving foward until the end of MARCH!

COMMUNITY
500M Row = 50 REPS
300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
PVC Stretching & Mobility
Coach's Choice
 
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpees
20 Straight Leg Situps
30 Shoulder to Overhead (95/65 lbs)
40 Kettlebell Swings (53/35)
30 Double Unders
Rest exactly 3 minutes, and then . . .
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpees
20 Straight Leg Situps
30 Shoulder to Overhead (95/65 lbs)
40 Kettlebell Swings (53/35)
30 Double Unders
Rest exactly 3 minutes, and then . . .
Metcon (Time)
Complete for time:
500 meter row
10 Burpees
20 Straight Leg Situps
30 Shoulder to Overhead (95/65 lbs)
40 Kettlebell Swings (53/35)
30 Double Unders
Rules and Standards:
At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.
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WOD

  • Published in WOD

2/24/15

COMMUNITY

1000M Row
PVC & Stretching
Coach's Choice
 
Back Squat (Measure *Set 5 – 1 rep @ 90%)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)
Metcon (Time)
For time:
9 Thrusters (115/75 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar
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WOD

  • Published in WOD

2/23/15

COMMUNITY

1000M Row
Stretching & Mobility
Coach's Choice
 
Shoulder Press (By %: 55, 65, 70, 75, 80, 85, 90, 95)
Every minute, on the minute, for 8 minutes:
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes of:
7 KB Swings (53,35)
7 Ring Dips
7 Burpees
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WOD

  • Published in WOD

2/21/15

COMMUNITY PARTNERS

300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
DROM
 
Stretching
Mobility & Go through the movements for the workout.
“TEAM OPEN TEST” (AMRAP - Reps)
Teams of 2 complete AMRAP 20 of:
100 WB 20/14
100 DU
80 Box Jumps, 24/20
80 TTB
60 C2B
60 Burpees
40 Cleans, 145/110
40 Jerks
20 Snatch
20 MU
1 MU Scale -->> 3 Ring Dips & 3 Pull Ups
1 C2B Scale-->> 1 Pull Up or version of
100 DU-->> 300 Singles or 150 Attempts
1 BJ-->> 1 Step Up on the box.
1 TTB-->> 1 Knee Raises or 1 Straight leg sit ups.

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WOD

  • Published in WOD

2/20/15

COMMUNITY

300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
Junk Yard Dog
Jumping over partners arms.  Also, jumping over him and under his bridge.
DROM
 
Skill
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills pertaining to Spit and Push Jerks.
COACH LED DRILLS
https://www.youtube.com/watch?v=8miqQQJEsO0
https://vimeo.com/10196641
Clean and Jerk (Measure highest weight for 2 single reps )
Every two minutes, for 14 minutes (7 sets) of:
Clean & Jerk x 2 REPS
(rest 10 seconds between singles)
INCREASING WEIGHT AND YOU DO NOT HAVE TO FOLLOW % SCHEME BELOW:
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90+
CrossFit Games Open 11.3 (AMRAP - Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
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WOD

  • Published in WOD

2/19/15

COMMUNITY

250m Row
 
Junk Yard Dog
Jumping over partners arms.  Also, jumping over him and under his bridge.
DROM
 
Stretching
Mobility
Metcon (Time)
Look alike "Angie"
50 Pull Ups
100 Double Unders
100 Sit Ups
100 Air Squats
50 Cals on the Row
Cool Down
Focus on Mobility cool down and stretching after this workout.  Ride the airdyne if you have energy in the tank.
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WOD

  • Published in WOD

2/18/15

PARTNER UP to count each other's reps to prepare for the OPEN.
View Public Whiteboard: http://bit.ly/1yUMzzo

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

GRP: DROM (No Measure)

GRP: Stretching (No Measure)

GRP: Hand Stand Progression Drills (No Measure)
Push ups, inclined, core work, crawling for core stability, sit ups etc

MRM: J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
http://www.crossfit.com/mt-archive2/000838.html
Rest to recovery then.......

MRM: 800m Row (Time)
Max Effort 800m Row

Read more...

WOD

  • Published in WOD

2/17/15

Community
500m Row
DROM
Push Press (3 rep x 5 sets  70% of 1RM)
Overhead Squat (Find a Heavy Single)
Metcon (AMRAP - Reps)
4 rounds   (total time 20 Mins)
2 min
row 200
10 wall balls 20#/14#
max Kb 53#/35#

rest 3 min

*add all four rounds together for your score*

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