Monthly Archives: November 2014

STRENGTH 1RM Shoulder Press METCON With a partner 10 minute amrap relay 10 SDHP @75/55 15 push press @75/55 20 Wallball sit-up throws Rest 5:00 10 minute amrap relay 20 Wallball sit-up throws 15 push press @75/55 10 SDHP @75/55

Luke W. nailing the 3 hang squat cleans at the competition this past weekend! STRENGTH Work Up to Your Maximum Weight Possible: 1 Squat Clean + 1 Shoulder to overhead + 1 Front Squat + 1 Shoulder to overhead METCON (For Time:) 1000 Meter Row 15 Snatches @135/95# 5 HSPU 10 Snatches @155/105# 10 HSPUContinue reading “SATURDAY”

Brian competing at CrossFit Body Tech this past weekend. STRENGTH Front Squat @60% Bar Weight + 30% Band Tension – 8×2 OTM METCON “11.2” (AMRAP IN 15) 9 deadlifts @155/100# 12 Push ups 15 box jumps @24/20″

HAPPY TURKEY DAY!!! (11 Rounds for time) 10 Pullups 10 Situps 10 Goblet squats @35/20# *at the end of each round do 1 bear crawl down and back. KIDSFIT SHIRTS!! Get your order in by Monday night.

Dean at the Southern Illinois Open STRENGTH (10 EMOM of:) 1 Snatch + 1 OHS @65% of snatch CONDITIONING Tabata Burpees Rest 1:00 Tabata Bar facing burpees Rest 1:00 Tabata Burpees to target

Tony is turning 27. He wanted us to let everyone know that you all are invited to his birthday bash. It is on Friday December 5th. It will start at 7PM at Sushi City and then move to Mullets at 9PM for drinks. John competing at CrossFit Body Techs competition. STRENGTH Floor Press @70% –Continue reading “TUESDAY”

Thanksgiving is this week, so we will have a bit of a schedule change for Thursday. On Thursday we will only have morning classes, 8AM, 9AM, and 10AM. If you can get signed up do it, get a workout in before you stuff yourself. Friday classes will go back to normal. DON’T FORGET TO SIGNContinue reading “MONDAY”

METCON With a continuously running clock, (at 0:00) 30 burpees Fran @75/55# 30 burpees (at 15:00) 21-15-9 reps for time of: Power Clean @185/125# Ring Dips, Strict (at 30:00) for time: 75 weighted Sit-Ups 30/20# 50 Push Jerks @115/75# 25 Calories Rowing

STRENGTH Push Jerk – 1RM METCON (10 Minute Time Cap:) -3 Rounds- 10 Hang Power Cleans @145/105# 12 HSPU 14 knees to elbows *10 minutes to finish the 3 rounds. With the time left out of the 10 min do max reps muscle ups or C2B pull ups with remaining time.

A couple comps coming up that will be good to hit up!!! STRENGTH Front Squat w/3sec pause @55% Bar Weight + 30% Band Tension – 12×1 METCON (5 Rounds for Time:) 30 v-ups 10 Thrusters @95/65

STRENGTH Squat Clean – 1RM CONDITIONING (5 min) 50 double unders AMRAP burpees rest of time rest 2:00 (4 min) 40 double unders AMRAP burpees rest of time rest 2:00 (3 min) 30 double unders AMRAP burpees rest of time rest 2:00 (2 min) 20 double unders AMRAP burpees rest of time rest 2:00 (1Continue reading “WEDNESDAY”

These are the sweats and t-shirts we have for order. You will have a week and a half to put in your order. The pants are open bottom and you may want to go a size up on the hoodie. T-Shirt 25$ Pants 25$ Jacket 40$ STRENGTH Push Jerk + Bands, 50% Bar Weight –Continue reading “TUESDAY”

THINGS TO REMEMBER FOR THIS WEEK Monday night I will be posting the new t-shirts, hoodies, and sweat pants that will be for order starting on Tuesday. Friday is Friday Night Lights. It will be held at CrossFit Invalesco. CrossFit Invalesco 22005 Howell Dr New Lenox IL 60451 We will still be having classes butContinue reading “MONDAY”

STRENGTH Strict Press + BANDS, 1RM METCON (21-15-9:) Wall Balls @20/15# HSPU

Pauley going big on max effort sumo deadlifts! STRENGTH 3 sec pause Front Squat @50% Bar Weight + 25% Band Tension, 12×1 OTM METCON (For time) 1000 meter row Then -5 Rounds- 7 Front Squats @205/140# 10 Burpees 14 Alternating KB Snatches @70/50

HITTING SOME DYNAMIC BOX SQUATS!! STRENGTH 1RM, Sumo Deadlift METCON (5 rounds for time) 12 deadlifts @115/75# 9 hang power snatches @115/75# 6 wall climbs

Great times shooting some paint balls with great people! STRENGTH (10 EMOM of:) 1 Squat Clean + 2 Jerks @75% CONDITIONING 50 burpees 50 double unders Rest 2:00 40 burpees 40 double unders Rest 2:00 30 burpees 30 double unders Rest 2:00 20 burpees 20 double unders Rest 2:00 10 burpees 10 double unders

George Pitsolis did his first 15k this past weekend. He ran it in 1:30:51 and got a pretty cool medal. Great job with your accomplishments George! STRENGTH Shoulder Press Against Bands – 40% as bar weight, 12×3 OTM METCON (EMOM for Max Rounds:) 1 Clean & Jerk @115/75#Adding 1 Rep Per Round 5 Box Jumps,Continue reading “TUESDAY”

We had some CrossFit Homer Glen competitors this past weekend. Joe competed on a team at the Field of Teams. His team finished up in 23rd. Christine ran another half marathon in Naperville. Great job to the both of you! STRENGTH Front Squat With Reverse Bands – 1RM METCON (For Time:) 400 Meter Run 21Continue reading “MONDAY”

Remember only classes this morning.  All classes tonight and tomorrow morning will be cancelled.  STRENGTH Clean + position 2 Clean + position 1 clean, 1RM METCON (12-9-6:) Overhead Squat @155/115# Muscle Ups

Happy Birthday Dean!!  You know what that means when its a trainers birthday, its time for a birthday WOD.  Dean is turning 20! STRENGTH Floor Press 1RM METCON “D.E.A.N” 11/8/94 (AMRAP in 20 min) 11 Front Squats @115/85# 8 HSPU 94 Double Unders Tomorrow is CrossFit Homer Glen Halloween Party.  We will be having allContinue reading “THURSDAY”

REMEMBER tomorrow and Friday is CrossFit Homer Glens Halloween fun days.  Tomorrow wear your best Halloween costume to workout in.  It’s to any class, don’t be a party pooper and wear something like cat ears and that’s it or no costume at all.  The kids had there fun last week now its the adults turn. Continue reading “WEDNESDAY”

Congrats to Chris for taking the overall win in the paleo challenge!  There was a six way tie with Chris, Alison, Josh, Tony, Jaime, and Allie.  Chris edged out Allison by .1% on the tie breaker. STRENGTH Weighted Pullups METCON (For Time) 5 Deadlifts @70% of 1RM 30 Toes to bar 4 Deadlifts @70% ofContinue reading “TUESDAY”

Congrats to all the teams that competed at The Clash this past weekend! You all did awesome! STRENGTH Power Snatch – 1RM CONDITIONING 4x200m “sprints” OT2:00 (start 200m on the 2 minute) Rest 5min 3x300m “sprints” OT3:00 (start 300m on the 3 minute) Rest 5min 2x400m “sprints” OT4:00 (start 400m on the 4 minute) *ifContinue reading “MONDAY”

STRENGTH Back Squat with Reverse Micro Mini Bands – 1RM METCON (For Time): 50 Double Unders 10 Ring Muscle Ups 10 Toes to Bar 40 Double Unders 8 Muscle Ups 8 Toes to Bar 30 Double Unders 6 Muscle Ups 6 Toes to Bar 20 Double Unders 4 Muscle Ups 4 Toes to Bar 10Continue reading “SATURDAY”