Menu

cfkids         bootcamp        OLY white     cfprnutrition

Forging Elite Fitness for the Park Ridge, Edison Park, and Surrounding Communities

promobanner

WOD

  • Published in WOD

4/30/15

*Noon classes are OPEN Mon-Fri!
*BootFit Classes for CFPR members. Sign ups required.
*24 Day Challenge Mixer is Sunday May 3rd @ 2:30.  Invite a friend to do the challenge with you!

COMMUNITY
Stretching
 
400M Run
30 PVC Straight Leg Deadlifts
30 PVC Front Squats
30 PVC Push Press
Metcon (AMRAP - Reps)
2 RNDS
2 Minutes of ME WB Shots (20,14)
1 Minute of rest
2 Minutes of ME Calorie Row
1 Minute of rest
2 Minutes of ME Sit Ups w/ab mat
1 Minute of rest
Calories=reps
Read more...

WOD

  • Published in WOD

4/29/15

*Noon classes are OPEN Mon-Fri!
*BootFit Classes for CFPR members. Sign ups required.
*24 Day Challenge Mixer is Sunday May 3rd @ 2:30.  Invite a friend to do the challenge with you!

COMMUNITY
Happy Birthday Mark Chamberlain!
RM2: Mobility
FOCUS:  Hips & Shoulders
RM2: 500m Row
 
RM2: Coach's Choice
FOCUS: Metcon Movements
RM2: Metcon (Time)
4/29/1969 (46 Years)
PARTNERS BDAY WOD!

Buy In:  46 Burpees
4 RFT
10 C2B's
20 Snatches (95,65)
30 OHS (95,65)
400M Run with partner
Buy Out: 46 Burpees

Read more...

WOD

  • Published in WOD

4/28/15

*Noon classes are OPEN Mon-Fri!
BootFit Classes for CFPR members. Sign ups required.

COMMUNITY
Happy Birthday Lisa Chamberlain!
Stretching
FOCUS: Shoulders & Hips
500M Row or 400M Run
 
DROM
FOCUS: Push Jerk or Split Jerk, and single arm KB Snatches
Metcon (Time)
Buy In: 50 Cal Row
4 C&J (135,95 RX) or (155,105 RX+)
28 T2B's
4 C&J
28 KB Snatchs (53,35)
4 C&J
28 Burpee Pull Ups
4 C&J
28 OH Lunges in place (45,25)
4 C&J
28 (4' / 3' Broad Jumps in place)
Read more...

WOD

  • Published in WOD

4/27/15

*Noon classes are OPEN Mon-Fri!  / BootFit Classes running for CFPR members.  Sign ups required
 
 
500M Row or 400M Run
 
DROM
 
Coach's Choice
FOCUS:  Squat Cleans & Thrusters
Squat Clean Thruster (3-3-3-3-3-3-3 Increasing or (UCW))
You can increase weight or keep the weight the same.  Work on sound technique.  Please adjust your measure if you do repeating rep cycles at the same weight.
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP 20 KB Swings (53,35) 20 Double Unders
Double Under Ratio 3 Singles = 1 DU for scoring reps
Read more...

WOD

  • Published in WOD

4/24/15

Noon classes are OPEN Mon-Fri!

 
 
Stretching
FOCUS: Shoulders
300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
DROM
FOCUS:  Hips, and Hamstrings
Metcon (Time)
800M Run 30 HSPU 800M Row 30 Power Cleans (135,95)
If it rains 800M Run becomes a 1000M Row.
MRM: Squat Clean Thruster (Increasing to a heavy)
 
Read more...

WOD

  • Published in WOD

4/24/15

Noon classes are OPEN Mon-Fri!

 
 
Stretching
FOCUS: Shoulders
300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
DROM
FOCUS:  Hips, and Hamstrings
Metcon (Time)
800M Run 30 HSPU 800M Row 30 Power Cleans (135,95)
If it rains 800M Run becomes a 1000M Row.
MRM: Squat Clean Thruster (Increasing to a heavy)
 
Read more...

WOD

  • Published in WOD

4/23/15

*Noon classes are OPEN Mon-Fri!

COMMUNITY
300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
EMOM
12 Minutes
30 seconds of Burpees
30 seconds of rest
30 seconds of a hanging knees
30 seconds of rest
DROM
 
Metcon (Time)
500M Row
50 DU's
400M Row
40 DU's
300M Row
30 DU's
200M Row
20 DU's
100M Row
10 DU's
3=1 ratio on DU to SU's
Read more...

WOD

  • Published in WOD

4/22/15

*Noon classes are OPEN Mon-Fri!

COMMUNITY
Stretching
Focus: Overhead Squats, Push Presses
DROM
Hips & Core
400M Run
 
MRM: Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
7 push presses, (95,65)
10 overhead squats, (95,65)
15 straight leg sit-ups
Must base workout off your Overhead Squat  weight.
Gymnastics
Pull Ups (5 Minutes)
Read more...

WOD

  • Published in WOD

4/21/15

*Noon classes are OPEN Mon-Fri!

COMMUNITY
Stretching
 
250m Row
 
Coach's Choice
Hips, hamstrings, & core
MRM: Deadlift (Increasing to a heavy not a 1 rep max)
5-4-3-3-1
MRM: Metcon (Weight)
10 Rounds of work:
Deadlift for 15 seconds
Rest 45 seconds

*At least 85% of DL weight above

Post load and number of reps completed to comments.

800m Row (Time)
Max Effort 800m Row
Read more...

WOD

  • Published in WOD

4/20/15

*Noon classes are OPEN Mon-Fri!

COMMUNITY
Stretching
 
Coach's Choice
 
MRM: Push Press (Increasing to 1RM)
Take 15 minutes
MRM: Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (53,35)
30 Double-Unders
Read more...
Subscribe to this RSS feed

Our Partners

CinderellalogousaWEIGHTLIFTINGinbody logoAirrosti logowodify-smallworkoutnmovementCFK logo v tag color lightbgbornprimitiveglobalfitreebok-crossfit

Tour the Box

Site Menu

CrossFit PR

6325 N. Avondale Ave.
Suite 122
Chicago IL. 60631
708-667-0046