Monthly Archives: September 2014

Don’t forget to get money in for jump ropes by Friday. The order is being put in that night. If you plan on doing the paintball day be sure to pay Brian this week as well. STRENGTH Front Squat + bands – 1RM METCON “Diane” (21-15-9:) Deadlift @225/155# HSPU

This Friday will be the next Friday Night Lights. It will be held at CrossFit Stone Age at 6:30. Come join us at their gym for your Friday night workout. 2700 W. 91st Street , Evergreen Park, Illinois 60805 STRENGTH Rope Climb METCON (3 rounds for time of:) 400 meters run 21 SDHP 75/65# 12 burpees,Continue reading “TUESDAY”

STRENGTH Split Jerk – 1RM METCON (3 rounds of:) 20 Pull-Ups 40 Wall Balls @20/14# (3 rounds of:) 40 Push-Ups 80 Sit-Ups (3 rounds of:) 80 Air Squats 160 Double Unders *Partners divide reps how ever they choose. Only 1 partner working at at time.

STRENGTH Box Squat + 50% Bar Weight + 25% Band Tension,  – 5×5 OT2:00 METCON (20 Minute AMRAP:) 10 Hang Squat Cleans @185/135# 15 T2B 20 Wall Balls @20/14#

STRENGTH Push Press – 1RM METCON (3 Rounds:) 15 burpees 15 Kettlebell swings @70/50# 50 Unbroken Double Unders

Another comp everyone may be interested in. It’s team only, find the info in the link below. https://munciecrossfit.sites.zenplanner.com/event.cfm?eventId=5BE17F90-583E-4CA3-9143-F6914C00BB6A STRENGTH (Snatch Complex OT2:00, 5 Sets AHAP:) 1 Power Snatch 1 Hang Squat Snatch 1 Full Snatch CONDITIONING (7 rounds:) 200m jog 300m fast run 100m walk *No rest b/t rounds, the walk is your rest

CONGRATS TO PAUL AND KARA FOR MOVING TO THEIR DREAM LAND. TODAY IS THERE LAST DAY AT CROSSFIT HOMER GLEN. THEY WILL BE MAKING THEIR NEW HOME IN COLORADO. WE ALL WILL MISS YOU GUYS AND WISH YOU THE BEST OF LUCK IN YOUR ADVENTURE. COME VISIT OFTEN! STRENGTH Push Press Against Bands – 45%Continue reading “WEDNESDAY”

STRENGTH OHS – 1RM METCON For time: 21 Deadlift @155/115# 21 HSPU Run 800m 15 Hang power clean @155/115# 15 HSPU Run 400m 9 Shoulder to over head @155/115# 9 HSPU Run 200m

STRENGTH Use 90% of 1RM Clean & Jerk OT3:00: (3 Rounds) 1 Deadlift 1 Full Clean 1 Front Squat METCON (3 rounds for time) 400 Meter run 12 stones to shoulder 115/65# 21 box jumps 24/20″

STRENGTH Strict Press + bands – 1RM METCON (12 Minute AMRAP:) 5 Strict Pull Ups 5 Burpee + Box Jump Overs (24/20) 5 Ring Dips

STRENGTH Box Squat OTM + 45% Bar Weight + Band Tension – 5×5 METCON (15 Minute AMRAP:) 10 Deadlifts @135/95# 10 KB Swings @70/50# 10 Box Jumps @24/20

REMINDERS FOR THE REST OF THE WEEK FRIDAY – Friday Night Lights a CrossFit HOTSide SATURDAY – competition in Joliet. We have some members competing com support them. Josh, Dean, Chris Booker, Sara, and John SUNDAY – Paleo challenge meeting at 10:30am STRENGTH HS walk progression, skill work and practice METCON “Elizabeth” (21-15-9) Power CleansContinue reading “THURSDAY”

Don’t forget this SUNDAY we are having our meeting on the Paleo challenge we will be doing. Keep an eye out at the gym for the time. It will be posted on the board. STRENGTH Snatch OT:45 @70% – 12×1 CONDITIONING 3 x 800m w/ 2min rest between intervals 6 x 50m (150ft) sprints w/Continue reading “WEDNESDAY”

FRIDAY NIGHT LIGHTS!! It is coming again this FRIDAY the 19th. We will not be hosting it. Instead this time we will be venturing to another gym. CrossFit H.O.T side. It will be at 6 PM. We will still be having class but if you would like to skip our class and come with usContinue reading “TUESDAY”

Maggie finished strong in the Granite Games. She finished up in 36th place out of 60 RX’d athletes. STRENGTH Back Squat + Reverse Micro Mini’s (Under 300 lb. Max) or Mini’s (Over 300 lb. Max) – 1RM *”Reverse” by doubling the bands from the bar to over the top of your power rack or rigContinue reading “MONDAY”

 Team He Twerks and She Jerks finished 27th in the Jake of all Trades comp.  The team was made up of Chris, Russ, Jaime, and Michelle. STRENGTH 12×1 Clean OTM @65% (squat) METCON (For Time) 10-9-8-7-6-5-4-3-2-1 Deadlift @225/155 *between each round run a 200m

Good luck to Maggie competing this weekend at the Granite Games in Minnesota.  Represent CrossFit Homer Glen!!!  Maggie is also moving so if everyone gets a chance, hit her up on facebook and tell her bye.  We will miss you Maggie! STRENGTH Shoulder Press Max 3RM METCON (10 Minute AMRAP) 7 HSPU 7 Toes toContinue reading “FRIDAY”

  Team  Eclipse took 26th place at the Jake of all Trade comp.  The team was made up of Josh, Brendan, Andrea, and Alison. METCON “9-11” (for Time) 2001m run 11 box jumps @30″/24″ 11 thrusters @125# ( 125 deaths at The Pentagon) 11 burpee to chest to bar pull ups 11 power cleans @175#Continue reading “THURSDAY”

Team Back took 24th place this weekend at the Jack of all Trades comp.  The team was made up of Brian, Allie, Courtney, and KJ. STRENGTH Push Jerk OTM Against Bands, 50% Bar Weight – 8×3 METCON (21-18-15-12-9-6-3 reps for time) Thrusters @75/55# KB SDHP @50/35#

The Dirty Snatches finished 20th place this weekend at The Jack of all Trades competition. The team was made up of Luke, Uno, Dean, and Tara. Great job this weekend!! STRENGTH Pull-ups METCON (4 Person Team, Relay for time) 30 Calorie Row 30 Burpees 30 Hang Cleans @135/95# Then: 1 Mile Run (400 meters /teammate)

Congrats to every CrossFit Homer Glen competitor who came out to the Jack of all Trades comp. So many first time competitors. We are proud of you! STRENGTH Back Squat – 1RM METCON “Annie” (For time) 50-40-30-20-10 Double unders Sit-ups

Don’t forget Dale from UR is coming today at 4:30. So if any of you have questions about the products or want to pick some up, stop by at that time. If you can’t make it put your order in with Bridget. STRENGTH Snatch + Hang snatch (squat) – 1RM METCON (30 minutes to complete)Continue reading “THURSDAY”

Paleo Chili courtesy of: http://paleotable.com/2013/01/paleo-chili/ . Total Time: 60 minutes Prep Time: 30 minutes Cook time: 30 – 480 minutes Yield: 8-10 servings Ingredients: grassfed sirloin steak – 1 pound, cut into bite-sized pieces grassfed ground beef – 1 pound bulk Italian sausage – 1 pound butternut squash – 1 small or 1 package pre-cut,Continue reading “WEDNESDAY”