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WOD

  • Published in WOD

7/31/15

**We have YOGA on SUNDAYS at 10AM! Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **Reminder: Everyone is invited to Coach Bill's house for a get together Aug 1st starting at 5:00. Bring a non-member friend and introduce them to our great community.  Bring a dish or your favorite beverage.  Further info is on the FB page
 
 
Row 500M or Run 400M
Your choice but prefer you do the primary choice of the coach for that day.
DROM
Options Inside or Outside: High Knees, Butt-Kickers, Lunges High Kicks, Side Shuffles, Swivel hips Cherry Pickers, Crab Walks, Straight Leg Bear Crawls, Duck Walks, Wheel Barrels
Coach's Choice
FOCUS: Split Jerk and receiving the Jerk.
Split Jerk (Increasing weight and measure highest)
Every 2 minutes, for 20 minutes (10 sets): Split Jerk x 1 rep Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect footwork and mechanics.
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of: 12 Ground to Overhead (95/85 lbs) 6 Alternating Overhead Reverse Lunges (95/85 lbs) 12 Burpees
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WOD

  • Published in WOD

7/30/15

COMMUNITY

Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Row 500M or Run 400M
Your choice but prefer you do the primary choice of the coach for that day.
DROM
Options Inside or Outside:
High Knees, Butt-Kickers, Lunges
High Kicks, Side Shuffles, Swivel hips
Cherry Pickers, Crab Walks, Straight Leg Bear Crawls, Duck Walks, Wheel Barrels
Metcon (4 Rounds for time)
Every 8 minutes, for 32 minutes (4 sets) of:
Run 800 Meters
21 Kettlebell Swings (53,35lbs)
12 Pull-Ups
Note times for each round.
**RAIN**
800M Row = 1000M Row
**If you cap set put 8 min for your time
Cool Down
3 RoUnDs
Hawaiian Squats x 8-10 reps per side
https://www.youtube.com/watch?v=6r6e_eCQOOk
(below hip crease)
Hollow Body Hold/Rocks x 45-60 seconds
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WOD

  • Published in WOD

7/29/15

COMMUNITY

Mobility (5-7 Minutes)
Band work, Foam roller, PVC work
Run 400M or Row 500M
 
DROM
Options Inside or Outside:
High Knees, Butt-Kickers, Lunges
High Kicks, Side Shuffles, Swivel hips
Cherry Pickers, Crab Walks, Straight Leg Bear Crawls, Duck Walks, Wheel Barrels
Skill
Every 90 seconds, for 18 minutes (3 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs or KB'S x 6 reps each leg @ 3111
https://www.youtube.com/watch?v=TQgWhO-_ZqA

Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111

Station 3 – Supine Ring Row x 10-12 reps @ 2111

Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)
https://www.youtube.com/watch?v=sICIMyIJECo

Annie (Time)
50-40-30-20-10  
Double-unders  
Sit-ups
Mobility
Three sets of:
Nose-to-Wall Handstand Hold or 2 Wall Climb x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds
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WOD

  • Published in WOD

7/28/15

**We have YOGA on SUNDAYS at 10AM! Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **Reminder: Everyone is invited to Coach Bill's house for a get together Aug 1st starting at 5:00. Bring a non-member friend and introduce them to our great community.  Bring a dish or your favorite beverage.  Further info is on the FB page
 
 
Run 800M
 
DROM
Options Inside or Outside: High Knees, Butt-Kickers, Lunges High Kicks, Side Shuffles, Swivel hips Cherry Pickers, Crab Walks, Straight Leg Bear Crawls, Duck Walks, Wheel Barrels
Skill
Four sets of: Good Mornings x 6 reps @ 3011 Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0 https://www.youtube.com/watch?v=R_INXCfwVLY&feature=youtu.be&list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa Rest 30 seconds
Banded Hip Bridges x 25 reps https://www.youtube.com/watch?v=EuNega_w810&list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa&index=8 Rest 30 seconds
Metcon (3 Rounds for time)
Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups (Single reps are no reps if doing RX must be two or more reps) 30 Push-Ups 45 Air Squats (Arms on your shoulders for RX)
**If you need more than a two red bands do Supine Ring Rows with a decent angle. **If you can't do proper Push Ups do incline off a barbell in a lower rack or incline on a box.
800m Row (Time)
Max Effort 800m Row
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WOD

  • Published in WOD

07/27/15

**We have YOGA on SUNDAYS at 10AM! Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **Reminder: Everyone is invited to Coach Bill's house for a get together Aug 1st starting at 5:00. Bring a non-member friend and introduce them to our great community.  Bring a dish or your favorite beverage.  Further info is on the FB page
 
 
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Run 800M
 
Gymnastics
Every 2 minutes, for 12 minutes: Minutes 1-2, 7-8: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet or Wall Climbs)
Minutes 5-6, 11-12: 45-60 seconds of L-Sit or L-Sit Progression with Boxes or Knee raise holds.
Metcon (Time)
(5 sets each) 17 Minute TIME CAP: Row 250 Meters 10 Burpee Box Jump-Overs or step overs is RX (24″/20″)
**If you time cap it is not RX** **If odd person by themselves time cap is 10 min**
Alternatively, perform in TEAMS of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
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WOD

  • Published in WOD

07/24/15

**We have YOGA on SUNDAYS at 10AM! Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group
 
 
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Run 400M or Row 500M
 
Coach's Choice
FOCUS: Heavy Back Squats
Back Squat (Measure Set 6 @ 90+ )
*Set 1 – 5 reps @ 55% *Set 2 – 4 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 80% *Set 5 – 1 rep @ 85% *Set 6 – 1 rep @ 90+% OPTIONAL – 1 rep @ 103-105% Rest 2-3 minutes between sets
Coach's Choice
FOCUS: Hips and midline section
Metcon (Time)
Complete rounds of 21, 15 and 9 reps of: Front Squat (135, 95) Toes to Bar
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WOD

  • Published in WOD

7/23/15

**We have YOGA on SUNDAYS at 10AM! Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group
 
COACHES: For weightlifting segment perform as an increasing complex until you can't complex any longer and at that point members can break the movements up within the 2 minute time frame.
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
 
Coach's Choice
 
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
Halting Clean Deadlift + Clean Pull + Power Clean + Squat Clean (Measure highest complex )
Halting just below the knees for 2 seconds, then complete the deadlift, followed with the rest of the lifts.
Every two minutes, for 20 minutes (10 sets) of:
Metcon (2 Rounds for time)
Two sets for times 110% of: Row 500 Meters Rest 5 minutes
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WOD

  • Published in WOD

7/22/15

COMMUNITY

COACHES:  In MAIN ROOM use double wooden doors to get out for the run.  Prop main doors to building open just for the WOD and the 200M line is the white chalk line on the sidewalk from the double wooden doors.
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work
Gymnastics
400M Run or 500M Row
then....
10 Minutes:
barbell rows, ring rows supine, pull ups, chest to bar pull ups
Coach's Choice
FOCUS:  OHS Stability
MRM: Metcon (4 Rounds for time)
Every 4 min, for 16 min (4RNDS):
Run 200 Meters
10 Overhead Squats (95/65 RX+)
10 Chest-to-Bar Pull-Ups (RX+)
OR
Run 200 Meters
8 Overhead Squats (75/45 RX)
8 Pull Ups (RX)

Rain:  200M Run = 250M Row

YOU MUST start next round if you CAP the 4 min time frame.  You will enter 4 min in your score for that round.

Skill
Three sets of:
Supine Ring Rows x 8 reps @ 2111
Rest 60 seconds
Planks on Med Ball x 60 seconds
Rest 60 seconds
Flutter Kicks x 60
Rest 60 Seconds
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WOD

  • Published in WOD

7/21/15

COACHES:  If there is not enough dumbbells split the class into groups for each metcon during the class at somepoint.  It's only a 6 min metcon.
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Run 400M or Row 500M
 
Double-under practice
5 mins
Coach's Choice
 
Weightlifting
Four sets of:
**Seated Overhead Press with Dumbbells or KB's x 10-12 reps @ 2011
Rest 45-60 seconds
**Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
**Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
**Band Pull-Aparts x 20 reps @ 2011
https://www.youtube.com/watch?v=8Tmr9zYlENQ
Rest 45-60 seconds
Metcon (AMRAP - Reps)
Complete as many reps as possible in 6 minutes of:
Dumbbell Man-Makers
Men RX is over (25-40 lbs)
Woman RX is Under (15-25 lbs)
(Push-Up, Power Clean, Push Press)
https://www.youtube.com/watch?v=iMNnvhg1JcM
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WOD

  • Published in WOD

7/21/15

Gymnastics

Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps
Same as last week…just want to see that everyone is improving and able to follow the progression.
Push Press + Split Jerk (Increasing weight to last rep)
Every two minutes, for 16 minutes (8 sets):
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
Shoulder Press (Measure the highest set @ 85-90%)
Strict Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 75%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
Metcon (3 Rounds for time)
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)
Read more...
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