Monthly Archives: April 2014

STRENGTH Push Press OTM 5×3 @50% METCON (2 rounds) 100 meter run, 100 meter walk 200 meter run, 100 meter walk 300 meter run, 100 meter walk 400 meter run, 100 meter walk

STRENGTH Ring dips METCON (10-15-20-25-30 reps for time) Kettlebell swing @70/50# Burpees onto 25# plate

STRENGTH Front Squat OTM 5×3 @50% METCON “Nasty Girls” (3 rounds for time) 50 Air squats 7 muscle ups 10 hang power cleans @135/95#

METCON (For time) (3 rounds) 10 hang power snatches @95/65# 12 T2B 15 box jumps @24/20″ Rest the amount of time you finished first part (3 rounds) 10 SDHP @95/65# 12 K2E 15 box jump overs @24/20″

STRENGTH Deadlift off blocks @2″ OT2:00 3@65, 3@75%, 3@85%, 3@95%, 3@training max METCON “Diane” (21-15-9) Deadlift @225/155# HSPU

Luke and Maggie competed this past weekend at CrossFit Fit Bodies in “The Event”. They had 4 events on Saturday and did a great job representing CrossFit Homer Glen. Luke finished 7th place in the Rx’d male division and Maggie finished 2nd place in the Rx’d women’s division. STRENGTH Back Squat OT2:00 5@65%, 3@75%, 1@89%,Continue reading “MONDAY”

Chris Spealler is pound for pound one of the best crossfitters when it comes to the sport side of CrossFit. He is also a great coach and is on the L1 Seminar Staff. Here is an article he wrote about the different sides of CrossFit and how we are all doing CrossFit but have differentContinue reading “SATURDAY”

STRENGTH Push Press OT2:00 @5×65%, 3×75%, 1×80%, 1×85%, max reps@90% METCON 800 meter run Rest 2:00 400 meter run Rest 1:30 200 meter run Rest 1:00 200 meter run Rest 1:30 400 meter run Rest 2:00 800 meter run

Shirts are in! If you ordered one ask me or Bridget when you come in and we will get it to you. STRENGTH Muscle Ups METCON (5 rounds for time) 35 double unders 15 OHS @95/65#

STRENGTH Front Squat OT2:00 @5×65%, 3×75%, 1×80%, 1×85%, max reps@90% METCON (3 rounds for time) 30 push press @75/55# 30 box jumps @24/20# 30 SDHP @75/55#

Thanks to the gang from Stone Age CrossFit for stopping in for a wod! METCON (30 rounds for time) 5 kettlebell swing @50/35# 3 HSPU 1 power clean @225/155#

STRENTGH Deadlift OT2:00 From 1″deficit @5×55%, 5×65%, 5×75% *can use metal 45# plates to stand on METCON (For time) 70 burpees 60 deadlifts @135/95# 50 wallball shots @20/15# 40 pullups

It’s another trainer WOD!!! HAPPY BIRTHDAY MAGGIE!! STRENGTH Rope Climbs METCON “Mags” (For time) 24 HSPU buy in -4 rounds- 18 pullups 18 burpees to target 6″ above reach 18 goblet squats @50/35# 24 HSPU cash out

SORRY FOR THE INCONVENIENCE, THE 9AM AND OPEN GYM WILL BE CLOSED TODAY.

If you haven’t heard Saturday 9am class and open gym will be closed. STRENGTH Push Press @5×65%, 5×70%, 5×75%, 5×80%, 5×85% METCON (4 rounds) 400 meter run 400 meter easy jog 400 meter run *rest 3:00

Some of you have been asking about how much or what to eat. You may have heard us mention the zone. The zone basically helps you measure out the correct amount of protein, carbohydrates, and fats at each meal. Keeping a balanced meal like this will help level out your insulin levels. The zone alsoContinue reading “WEDNESDAY”

HAPPY BIRTHDAY TO GREG!!! In celebration of a trainers birthday here is a fun birthday WOD. STRENGTH 5×2 EMOM Box Jumps holding 25#, higher box than last week Front Squat @5×65%, 5×70%, 5×75%, 5×80%, 5×85% METCON “Gulo Gulo” (AMRAP in 16) 4 deadlift @315/225 4 muscle ups 4 deficit HSPU @8/4″ 29 double unders

CrossFit Homer Glen had a lot going on this weekend. Congrats to Maggie and her team finishing 2nd at the CrossFit Amplify Garage Games. Our new guy Joe was also at the Garage Games but competing as an individual and finished 12th in the Rx’d division. Last but not least Congrats to Kristin for completingContinue reading “MONDAY”

SORRY FOR THE INCONVENIENCE BUT THERE WILL BE NO OPEN GYM TODAY. THE 9am WILL STILL BE HEL AS USUAL. METCON (For time) 40 pullups 50 wallball shots @20/15# 60 deadlift @135/95# 70 burpee

Getting there pose on…I mean stretch. STRENGTH Pullups METCON (Tabata mashup style) 16 intervals of 20sec on/10 sec off Double unders Medball cleans @20#/15#

STRENGTH Push Press OT2:00 @5×60%, 5×65%, 5×70%, 5×75%, 5×80% METCON 10 shuttle runs

DON’T FORGET CARL IS HERE THIS WEEKEND. Remember to schedule time with Bridget. (5 rounds for time) 25 push press @125/85# 25 burpees 25 snatches @125/85# 25 sit-ups

So we are going to order some shirts. We want to get them in before regionals so we can all wear them to Navy Pier and watch regionals, which is in a month. You will have this work week to get your number of shirts and sizes on the sign up sheet. I will beContinue reading “MONDAY”