Menu

cfkids         bootcamp        OLY white     cfprnutrition

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

promobanner

WOD

  • Published in WOD

8/31/15

Mon August 31, 2015 Community
**We have YOGA on SUNDAYS at 9:30AM! 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 **Edison Park Elementary Run Sept 19th details TBA!
 
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Row 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
15 Minutes of: Rope Climbs & Double Unders (Split Group up after discussion about rope climbs)
Skill
Three sets of: Bulgarian Split Squat w/ Dumbbells 8-12 reps Rest 30 seconds Strict Handstand Push-Ups or Kipping x Max Reps -OR- Wall Climbs x 5 reps -OR- Nose-to-Wall Handstand Hold x 60 seconds Rest 3 minutes
Annie (Time)
50-40-30-20-10  Double-unders  Sit-ups
Read more...

WOD

  • Published in WOD

8/28/15

Fri August 28, 2015 Community
**We have YOGA on SUNDAYS at 9:30AM! 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 **Edison Park Elementary Run Sept 19th details TBA!
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
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
Gymnastics
7-10 Minutes to teach Pull-Up
Metcon (AMRAP - Rounds and Reps)
Five sets of: Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings (53,35)
Rest 3 minutes between sets.
Read more...

WOD

  • Published in WOD

8/27/15

Thu August 27, 2015 Community
**We have YOGA on SUNDAYS at 9:30AM! 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 **Edison Park Elementary Run Sept 19th details TBA!
 
Coaches be creative with Farmer's Carry, Use KB's, Dumbbells, Bumper Plates, or if necessary use 15lb barbells with bumpers on the end.
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Row 1000M
 
RM2: 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
Weightlifting
RM2 for Four sets of: Push Press x 3-5 reps Increasing weight Rest 90 seconds Strict Weighted Pull-Ups or Strict x 3-5 reps Rest 90 seconds Front Squats x 3-5 reps Increasing weight Rest 90 seconds
RM2: Metcon (Weight)
600M PARTNERED Farmer’s Carry, you must do the 400M first, then the 200M second. Teams of two must move as much weight as possible in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.  RX MEN must use 70LBS or more each arm, WOMAN RX must be 53LBS or more each arm.  Measuring LBS and POST TIME in the Comments section!  NO RUNNING
Read more...

WOD

  • Published in WOD

8/26/15

Wed August 26, 2015 Community
**We have YOGA on SUNDAYS at 9:30AM! 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 **Edison Park Elementary Run Sept 19th details TBA!
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Weightlifting
Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps Rest 30 seconds Dumbbell Shoulder Press x 10 reps @ 20X1 Rest 2 minutes
Back Squat (Record from above and put notes if needed)
 
10 Rep Dumbbell Shoulder Press Testing (Build Shoulder Press)
 
10 Single Arm Dumbbell Row Testing (Weight)
10 Rep Max each arm
Read more...

WOD

  • Published in WOD

8/25/15

Tue August 25, 2015 Community
**We have YOGA on SUNDAYS at 9:30AM! 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 **Edison Park Elementary Run Sept 19th details TBA!
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Run 400M or Row 500M
 
Coach's Choice
 
*3 Position Clean Complex (power position, hang, floor) + Jerk (Increasing & measure best weight)
Power position full clean, hang clean, and full clean from the floor.
Every 2 minutes, for 16 minutes (8 sets):  Focus on technique and stability
Metcon (AMRAP - Reps)
In 12 minutes, complete as many ladders as possible from 1 to 4 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean Every time the barbell hits the floor, perform 4 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell, perform 4 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 4 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 4 push-ups and rest as needed; etc…up to 4 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your third attempt of your set of 4, you must begin the set of 4 again from 0.)
Read more...

WOD

  • Published in WOD

8-24-15

Mon August 24, 2015 Community
**We have YOGA on SUNDAYS at 9:30AM! 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 **Edison Park Elementary Run Sept 19th details TBA!
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Run 800M
 
Coach's Choice
 
Squat Clean Thruster (Work up to a heavy 1 rep)
 
Weighted Pull-Up Testing  (Weight)
In six attempts or less, find your 1-RM Weighted Pull-Up. Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM
Metcon (AMRAP - Reps)
Complete as many reps as possible in 7 minutes of: 3 Thrusters (95/65 lbs.) 3 Pull-Ups 6 Thrusters 6 Pull-Ups 9 Thrusters 9 Pull-Ups 12 Thrusters 12 Pull-Ups 15 Thrusters 15 Pull-Ups 18 Thrusters 18 Pull-Ups
Read more...

WOD

  • Published in WOD

8/21/15

**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 **Edison Park Elementary Run Sept 19th details TBA!
 
 
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Run 800M
 
Coach's Choice
FOCUS:  Safety on increasing height for Box Jumps, and Thruster movement
Skill
Four sets of: Increasing Front Squat x 3-5 reps Rest 10 seconds Taller Box Jumps x 1.1.1.1.1 (30,24 or more for each person it varies) (rest 5-7 seconds between singles) Rest 3 minutes
Metcon (Time)
Row 1000 Meters Buy In: immediately followed by, Three rounds of: 15 Thrusters (95/65 lbs) 30 Double-Unders
Read more...

WOD

  • Published in WOD

8/20/15

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.
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
Clean (Measure your last weight for 3 single reps)
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Increasing weight by sets but FOCUS is technique!
Rest 3-4 minutes
Metcon (AMRAP - Rounds and Reps)
Four sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpees
5 Ground to Overhead (135/95 lbs)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Read more...

WOD

  • Published in WOD

8/19/15

Wed August 19, 2015 Community
**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 **Edison Park Elementary Run Sept 19th details TBA!
 
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work & Lacrosse ball work!
Coach's Choice
 
Gymnastics
Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)
Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
Station 3 – L-Pull-Ups x 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups)
Metcon (AMRAP - Rounds and Reps)
Four sets of 3-minute sprints of either: “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats
- OR -
Metcon (AMRAP - Rounds and Reps)
“Mary” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.
Read more...

WOD

  • Published in WOD

8-18-15

Tue August 18, 2015 Community
**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 **Edison Park Elementary Run Sept 19th details TBA!
 
 
Stretching (5-7 Minutes
Hamstrings, Hips, Calves, Shoulders
Row 300M
 
Coach's Choice
 
Deadlift (Measure new 3RM )
Base off 3RM if you have one and if you don't establish your it. (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – Test 3-RM * Set 6 (optional) – Exceed Set 5 weight for 3-RM Rest exactly 3 minutes between lifts
Metcon (Time)
Three rounds for time of: 400 Meter Run 10 Dumbbell Man-Makers (18-26lbs woman @ 30-53lbs men) (push-up, row left, row right, power clean, push press)
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