Monthly Archives: February 2015

HAPPY BIRTHDAY JOSH!!! STRENGTH Power clean, 4×2 @65% WOD “Eche-VARRia” (For time) -3 rounds – 88 double unders 27 air squats Rest 3:01 -1 round- 88 box jumps @24/20″ 27 overhead squats @115/75# 27 strict hspu

WOD “15.1”(Complete as many rounds as possible in 9 minutes of:)15 toes-to-bars115-lb. deadlifts, 10 reps115-lb. snatches, 5 reps “15.1A”6 minutes to find 1-rep-max clean and jerk  Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

STRENGTH Bench press 4×8 @65% WOD (AMRAP in 10) 10 SDHP @95/65# 10 burpees 10 box jumps @24/20″

STRENGTH Clean x1@60%, then 2×2 @-20# WOD (8 rounds for time) 8 alternating pistols 8 hand release push ups 8 KB swings @70/50#

SKILL 20 x 0:30 Chest Facing wall Handstand shoulder Taps rest 1:1 if too difficult to perform, then place feet on 30″ box in Pike position WOD “AMANDA” 9-7-5 reps: Muscle-ups Snatches @135/95LBS

The open starts this week! We will be doing the workouts on Friday night. For anyone who signed up for the open I suggest you try to follow this type of week. This is what we will all be doing as well. Come to the gym and do the classes Monday, Tuesday, and Wednesday. TakeContinue reading “MONDAY”

STRENGTH Back squat OT2:00, 4×3 @75% WOD Open WOD “12.2” (10 minutes) 30 snatches @75/45# 30 snatches @135/75# 30 snatches @165/100# 30 snatches @210/120#

We rearranged the gym to maximize space. That being said please keep all belongings that you bring to the gym on the benches and the benches only. Thank you!!! WOD (AMRAP in 5) 7 thrusters @95/65# 7 T2B Rest 5:00 AMRAP 5 MIN 5 hang power snatches @105/75# 5 Burpees Over the Bar, Lateral RestContinue reading “FRIDAY”

STRENGTH (5 minutes on the clock) Power snatch + Snatch Set 1 @85% of 1RM, 1 PS + 1 SN Set 2 @80% of 1RM, 2 PS + 2 SN Set 3 @75% of 1RM, 3 PS + 2 SN WOD (For time) 25 chest to bar pull-ups 50 deadlifts @135/95# 50 push ups 50Continue reading “THURSDAY”

STRENGTH Strict press + Push Press, 4×1 @60% of shoulder press WOD (5 rounds for time of) 15 SDHP @95/65# 10 push ups 5 OHS @95/65#

STRENGTH Bench Press, 50%x5, 60%x3, 70%x1, 75%xAMRAP WOD (3 rounds for time) 30 wallballs @20/15# 30 KB swings @50/35#

STRENGTH 3 rounds on the 2:00 5 Deadlift @70% 5 box jumps @30/24# WOD (10 minute clock) 1000 Meter row -with remaining time AMRAP- Burpees onto 45# plate

STRENGTH Bench Press, 3×10 @68% WOD (21-15-9 reps for time) Hang power snatch @115/75# Double unders

STRENGTH Front Squat, 4×2 @+15# from last week, if first week start at 80% of 1RM WOD (For Time) 10-9-8-7-6-5-4-3-2-1 Deadlift @225/155# 5-5-5-5-5-5-5-5-5-5 Burpees 1-2-3-4-5-6-7-8-9-10 Wallball @20/15#

HAPPY BIRTHDAY JOSEPH!!! FINALLY OUT OF THE TEENS! 2/12/1995 STRENGTH HSPU W/deficit + Max distance broad jump WOD “3-2-1…JOE” (AMRAP in 20) 2 rope climb 12 KB clean and jerks /arm @70/50# 20ft hand stand walk *must do all KB clean and jerks on one arm before doing the next arm

NEXT COMP FOR EVERYONE TO TAKE A LOOK AT. THERE ARE ALOT OF DIVISIONS. SIGN UP!! STRENGTH Back Squat, 6×1 @+10# to each set from last week, if this is first week the last set should be 90% of your 1RM. WOD (AMRAP in 10) 10 push press @115/75# 10 air squats 10 KB SwingsContinue reading “WEDNESDAY”

THE CHAMPS!! STRENGTH Squat clean + Front Squat + Thruster + push press, 5×1 @+5# from last week, if this is your first week then 65% of clean and jerk. WOD (Every 3 minutes for as long as possible complete:) From 0:00-3:00 2 rounds of: 10 overhead squats @95/65# 6 T2B From 3:00-6:00 2 roundsContinue reading “TUESDAY”

Had a great showing of CrossFit Homer Glen peeps Sunday at the Cold Steel Classic in Oswego. We had 2 teams competing in scaled and two teams competing in RX’d. The Millers (John, Gina, Nick and Jaime) finished 11th in the scaled The Stone Cold Stunners (Jimmy “the king” Lawler, Bus, Lex, and Joe) finishedContinue reading “MONDAY”

STRENGTH Clean, 6×1 – last set should be 85% WOD (AMRAP in 6) 2-4-6-8-10-12 ladder Clean and jerk @155/105# Toes to bar Rest 5:00 (For time) 9-7-5 Snatch @135/95# C2B pull-ups *50 double unders between each set

STRENGTH (5 rounds) 32×0 Tempo Dips x 3 reps + PVC Jumps WOD (AMRAP in 7) 10 wallballs @20/15# 8 KB swings @70/50# 6 burpee box jump overs @24/20#

STRENGTH Front Squat, 4×2 @88% WOD (21-15-9) Front Squat @95/65# HSPU Pull-ups

This guy is 77 years old and he is signed up for the Reebok CrossFit Open. Click here for his story. http://games.crossfit.com/article/77-year-old-competitor STRENGTH Snatch, 6×1 @85% – add 5# to last week WOD (3 Rounds for time) 30 SDHP @75/55# 3 rope climbs

This weekend we have a lot of CrossFit Homer Glen peeps doing some competing. We have Bus and Jimmy competing Saturday in Michiana at CrossFit Michiana in the Sweatin’ with your Sweetheart couples comp. In Oswego we have Deb and Billy competing at CrossFit Oswego’s individual competition. Sunday we have 5 teams competing in theContinue reading “TUESDAY”

Anthony waiting on set to do his box jumps for the video! STRENGTH 3RM Deadlift, then drop set 5 reps @ 90% of 5RM WOD (4 rounds for time) 10 alternating KB snatches @70/50# 50 double unders