Monthly Archives: January 2015

STRENGTH Push Press, 4×3 @60% WOD (EMOM 20) M1) :30 wallballs M2) 4 muscle ups M3) :30 deadlifts @355/245# or 75% of 1RM M4) 4 deficit HSPU @12″/8″

STRENGTH Snatch, 6×1 @85% WOD (2 rounds for time) 30 c2b pull-ups 30 burpees over bar

SKILL SUPER SET Muscle ups + Seated box jumps   WOD (10 minutes on the clock) Max cal row in 3 minutes (AMRAP with remaining time) 30 double unders 12 box jumps @30/24″ 12 power snatches @75/55#

STRENGTH Front squat, 4×3 @85% WOD (For time) 10-9-8-7-6-5-4-3-2-1 KB swings @70/50# 2-2-2-2-2-2-2-2-2-2 Wall climbs 1-2-3-4-5-6-7-8-9-10 Goblet Squat cleans @70/50#

SKILL Kneeling jumps WOD Teams of 2 (For reps) 100 alternating box jumps @24/20″ 100 alternating burpees to plate 100 Wallball partner sit-ups (hand off to partner) (AMRAP w/remaining time) 5 SDHP @95/65# 5 push press @95/65# 5 Front rack alternating lunges @95/65#

STRENGHT 1RM complex Clean Front squat Shoulder to overhead Back squat Shoulder to overhead *must complete movement without putting barbell down WOD (15 minutes on clock) 50 wallballs 40 toes to bar 30 HSPU 20 front squats @205/145# With remaining time max reps of Muscle ups/c2b pull-ups/ pull-ups *scale to level

(AMRAP in 5) EMOM 4 burpees Max reps ground to overhead with remaining time you choose weight *score is total pounds lifted not reps (reps x weight = pounds) 95/65# 115/85# 135/95# 155/115# 185/135# 205/155# Use the same weight for entire time REST FIVE MINUTES (AMRAP in 10) 16 box jump overs 24/20″ 8 thrustersContinue reading “SATURDAY”

STRENGTH Bench Press w/2 sec. pause 1RM, (pause is on the chest) WOD “Angie” (For time:) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *must finish all 100 of the movement before moving on to the next

STRENGTH Snatch @75%, 3×3 OT2:00 METCON (For Time) 18-14-10 Hang Power Snatch @105/75# 9-7-5 Bar muscle ups

STRENGTH Push jerk @60% + bands, 9×3 OTM METCON “Elizabeth” (21-15-9 reps for time) Power clean @135/95# Ring dips

AWESOME STORY ON THE CROSSFIT GAMES WEBSITE. CHECK IT OUT HERE. http://games.crossfit.com/article/and-fitness-all STRENGTH 1RM of complex 4 deadlifts 3 hang cleans (power or squat) 2 shoulder to over head *must hang onto bar until complete all reps METCON (AMRAP in 10) 8 T2B 8 alternating barbell lunges @95/65# 8 HSPU

GET SIGNED UP FOR THE OPEN! ITS FOR ANYONE AND ANY LEVEL. STRENGTH Shoulder Press 1RM METCON 5-10-15-20-25-30-35-40-45-50 Double unders *after each round of double unders perform 5 burpees and 5 wallballs.

STRENGTH Front Squat @ 80%, 5×3 OT2:00 METCON “Strongman Gone Bad!” (3rounds of:) Stone to shoulders @135/95# Fatbar hang power cleans @135/95# Weighted Step ups @70/50# KB Bench Press @185/115# Farmer Carry @105/70# *In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. ThisContinue reading “SATURDAY”

STRENGTH OHS @65%, 10×2 OTM METCON (For time) 500 meter row 25 pull-ups 20 KB swings @70/50# 15 1 arm KB OHS @70/50# 10 burpees 20 jack knives 10 burpees 15 1 arm KB OHS @70/50# 20 KB swings @70/50# 25 pull-ups

DON’T FORGET THIS SATURDAY IS OUR FORMAL PARTY TO CELEBRATE ONE YEAR OPEN. STARTS AT SIX!! STRENGTH/SKILL Pull-ups C2B pull-ups Bar muscle ups *which ever stage you are at will be what you are working on METCON (24-20-16-12-8-4 reps for time) SDHP @95/65# T2B

STRENGTH Clean 2RM (doesn’t have to be touch and go, can be dropped) METCON CFHG BIRTHDAY WOD “CFHG” (5 rounds for time) 10 bar facing burpees 12 deadlifts @155/115# 9 hang cleans @155/115# 6 HSPU

THIS WEEK IS CROSSFIT HOMER GLENS BIRTHDAY. 1 YEAR AGO THIS WEEK WE OPENED OUR DOORS. IT HAS BEEN A GREAT YEAR!! ALL MEMBERS COME CELEBRATE THIS SATURDAY STARTING AT 6pm. THIS WILL BE A BLACK AND WHITE PARTY, SO DRESS UP NICE. STRENGTH Push Jerk @55% + bands, 9×3 OTM METCON (For time) 9-7-5Continue reading “TUESDAY”

Had a great time watching this team compete at the Chi-Town Throwdown yesterday. They took 9th place in the scaled division! STRENGTH Front Squat @75%, 5×3 OT2:00 METCON (Complete as many rounds and reps as possible in 12 minutes:) 150 Wall balls @20/15# 90 double-unders 30 muscle-ups

It’s that time of year again. If you are a veteran at crossfit you know his means the Reebok CrossFit Open is here in a few weeks. (sign ups is on January 15th). If you are new to CrossFit you may be wondering what this is or thinking that’s not for me it’s only forContinue reading “SATURDAY”

These four, Deb, Billy, KJ, and Jamie, will be competing this Sunday at the Chi – Town Throwdown. SO COME CHEER ON YOUR FELLOW TEAMMATES. The competition will be held at CrossFit Illumine, 6663 W Howard St. Niles, IL STRENGTH Power Snatch + 3 OHS 1RM METCON (20 minute AMRAP) 5 bar muscle ups 10Continue reading “FRIDAY”

STRENGTH Bench Press 5RM Drop 5% x 5reps, drop 10% x 5reps METCON (For time) 12 T2B 9 power clean and jerks @115/75# 10 HSPU @2″/0″ deficit 12 T2B 9 power clean and jerks @115/75# 8 HSPU @4″/2″ deficit 12 T2B 9 power clean and jerks @115/75# 6 HSPU @6″/4″ deficit 12 T2B 9 powerContinue reading “THURSDAY”

STRENGTH Front Squat @ 75%, 10×2 OTM METCON (20 Minute AMRAP:) 10 Alternating Pistols 10 KB Swings @70/50# 10 Box Jumps @24/20″

Bench Press @55% + bands, 9×3 (3 sets wide, 3 sets normal, 3 sets narrow) OTM WOD (For Time) 3 ROUNDS 15 power snatches@45% 30 burpees 2 ROUNDS 10 power snatches @60% 20 burpees 1 ROUND 5 power snatches @75% 10 burpees

STRENGTH Power Clean + 2 Front Squats + 1 Jerk – Max METCON (7 Rounds:) 20 SDHP @75/55# 25 Double Unders 20 Pull Ups *ONE MINUTE REST AFTER EACH ROUND

STRENGTH 3RM Back Squat – then drop 5% x3reps, then drop 10% x 3reps METCON (for time) 10-8-6-4-2 OHS @ 185/125# 20-16-12-8-4 T2B 30-24-18-12-6 box jumps

STRENGTH (EMOM for 12) Even minute 5 ring dips Odd minute 10 alternating pistols METCON (4 rounds for time) 12 push press @135/95# 24 jumping lunges

YEAH, DO IT!! STRENGTH Snatch from blocks at knees – 1RM METCON (AMRAP in 15) 2 muscle ups 4 burpees 8 deadlifts @185/125#