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WOD

  • Published in WOD

3/31/15

NO YOGA APRIL 5TH DUE TO EASTER!
NO CROSSFIT KIDS on APRIL 5TH due to EASTER!

COMMUNITY
GROUP: Mobility
Foam Roll upper thoracic area and back.  Lacross ball your back and shoulders as well.
GROUP: 500M Row or 400M Run
 
GROUP: Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Hang Power Snatch (10 minutes Increasing or Across )
RECORD your OWN rep scheme Increase weight or do the same weight and work on form.
Overhead Squat (10 Minutes Increasing or Across)
RECORD your OWN rep scheme from the rack Increase weight or do the same weight and work on form.
Metcon (AMRAP - Rounds and Reps)
5 Min AMRAP
20 Mountain Climbers
20 Air Squats
20 Burpees

2 Min Rest then....

Rowing Test (3 Minutes) (Calories)
Row for Max Calories in 3 Minutes
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WOD

  • Published in WOD

3/30/2015

Community
500m Row
Pvc & Stretching
DROM
Gymnastics
5 Min of T2B's
Push Press (Increasing % until 6x6 across)
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
6 x 6 @ 75% across
Metcon (Time)
Buy In: 500M Row
3 Rounds
20 WB's 20,14
15 Hang Power Cleans 135,95
10 KB Swings  53/35
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WOD

  • Published in WOD

3/26/15

This THURS 6:30pm & 7:30pm classes will be cancelled due to the OPEN workouts and potluck get together during!  Please bring a dish and show your support!
This will be the last THURS with a changed schedule.  Only 3:30, 4:30 & 5:30 classes.
NO YOGA APRIL 5TH DUE TO EASTER!

COMMUNITY
500m Row
PVC & Stretching
Squat Therapy
10 Minutes of various squat movements or techniques to get more range of motion.
Back Squat (Increasing weight )
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 8 reps 65%
*Set 2 – 6 reps 75%
*Set 3 – 4 reps 80%
*Set 4 – 4 reps 85%
*Set 5 – 2 reps 90%

Build in load every set…but make each set challenging.

Metcon (4 Rounds for time)
Every 4 Min for 16 Min total (4 Sets)
20 Wallballs
40 Double Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 = 6:04)

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WOD

  • Published in WOD

3/25/15

This THURS 6:30pm & 7:30pm classes will be cancelled due to the OPEN workouts and potluck get together during!  Please bring a dish and show your support!
This will be the last THURS with a changed schedule.  Only 3:30, 4:30 & 5:30 classes.
NO YOGA APRIL 5TH DUE TO EASTER!

COMMUNITY
GROUP: Coach's Choice
DROM & Stretching of Coach's choice
GROUP: 300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
GROUP: Shoulder Press (Strict Increasing 5-3-3-1-1)
 
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups 
15 Squats
Please note bands, knee push ups etc.  PUSH UPS must be touching the ground for a rep to count even if you have to HRPU the whole workout.
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WOD

  • Published in WOD

3/23/15

This THURS 6:30pm & 7:30pm classes will be cancelled due to the OPEN workouts and potluck get together during!  Please bring a dish and show your support!
This will be the last THURS with a changed schedule.  Only 3:30, 4:30 & 5:30 classes.

COMMUNITY
1000M Row
PVC & Stretching
DROM
 
EMOM
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Goblet Squat 10 reps @ 3111
(stick to the tempo – 3 second descent and 1 second pause at the bottom)
Station 2 – Reverse Snow Angels x 10-15  reps

Station 3 – L-Seated Barbell Press x 10 reps @ 2111

Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
15 Kettlebell Swings (53,35)
12 Alternating Reverse Lunges with KB in Goblet Hold (53,35)
9 Burpees
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WOD

  • Published in WOD

3/22/15

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!
Please remember to log into your crossfit.com site and enter your scores for the OPEN.

COMMUNITY PARTNERS
500m Row
 
DROM
 
Metcon (AMRAP - Rounds and Reps)
Teams of 3 complete AMRAP 16 of the following triplet:
10 Front Squats, 95/75
20 Pull Ups
30 Deads 135/95
Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.
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WOD

  • Published in WOD

3/20/15

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!
Please remember to log into your crossfit.com site and enter your scores for the OPEN.

COMMUNITY
NOTE:  ANNIE is to be done LAST if there is time!  If you can't do 15.4 RX'd you must do the scale version.  Anyone who has done 15.4 will work on the jerk first and then do Annie after.  Use both rooms if necessary.
THE PUSH JERK
ttps://www.youtube.com/watch?v=V-hKuAfWNUw
Mobility
Foam roll quads and upper thoracic area or chest and back.   PVC & Banded stretching for shoulders.
500m Row
 
DROM
 
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
CrossFit Games Open 15.4 (AMRAP - Reps)
8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP - Reps)
 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean
115 lb.

Women push press 65 lb. and
clean 75 lb.

Push Jerk (Increasing weight  3-3-3-2-2-1-1)
All push jerks will be from the rack today.  THIS IS NOT A SPLIT JERK
Annie (Time)
50-40-30-20-10  
Double-unders  
Sit-ups
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WOD

  • Published in WOD

3/19/15

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! Please remember to log into your crossfit.com site and enter your scores for the OPEN.
Community
 
Mobility
Foam Roller, PVC, and Squat Therapy stretching with focus on hips & legs.
250m Row
 
GROUP: Junk Yard Dog
Jumping over partners arms.  Also, jumping over him and under his bridge.
EMOM
10 MIN and today you have options: 6 Burpee or 12 Sit-ups + 4 WB (20,14)
GROUP: 10,000 lbs (Time)
Back Squat weight to equal 10,000 lbs after adding the weight of all your squats. Athlete chooses the weight for the workout.
Warm up to your working weight after you determine the number of reps it will take you to hit 10k.
Gymnastics
30 Strict Pull Ups in sets of 3 MAX. **No more than 3 REPS together!  If you can't strict move to jumping strict pull ups, or banded but still strict and no more than 3 REPS together.
Read more...

WOD

  • Published in WOD

3/19/15

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! Please remember to log into your crossfit.com site and enter your scores for the OPEN.
Community
 
Mobility
Foam Roller, PVC, and Squat Therapy stretching with focus on hips & legs.
250m Row
 
GROUP: Junk Yard Dog
Jumping over partners arms.  Also, jumping over him and under his bridge.
EMOM
10 MIN and today you have options: 6 Burpee or 12 Sit-ups + 4 WB (20,14)
GROUP: 10,000 lbs (Time)
Back Squat weight to equal 10,000 lbs after adding the weight of all your squats. Athlete chooses the weight for the workout.
Warm up to your working weight after you determine the number of reps it will take you to hit 10k.
Gymnastics
30 Strict Pull Ups in sets of 3 MAX. **No more than 3 REPS together!  If you can't strict move to jumping strict pull ups, or banded but still strict and no more than 3 REPS together.
Read more...

WOD

  • Published in WOD

3/18/15

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!
Please remember to log into your crossfit.com site and enter your scores for the OPEN.

COMMUNITY
300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
DROM
 
Double-under practice
5 mins
Bent Over Row (4x8 Increasing weight w/ tempo)
 
Metcon (Time)
400M Row
55 Mountain Climbers
15 S2O (95, 65)
400M Row
55 Jumping Squats
10 S2O (95, 65)
400M Row
55 Burpees
5 S2O (95, 65)
Read more...
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Chicago IL. 60631
708-667-0046