Monthly Archives: April 2015

DC got her first full rope climb. HELLLOOO!!!    STRENGTH Strict muscle up, 2×2 @+2# Then 2×70% of max strict muscle ups, Kipping muscle up @+2# WOD (5 rounds for time) 7 hang snatches @155/105# 14 push press @155/105# 21 sit ups

Lisa working on her snatch position.     STRENGTH (Tabata) L-Hold Rest 1:00 (Tabata) Sit-ups  Rest 1:00 (30 sec. on, 30 sec. off) Back Ext. Hold   WOD 10 shuttle runs *rest while partner goes  

    STRENGTH Snatch, 4×2 @60%, pause for 3 count at position 2 WOD (For time) 100 burpees to target @6″ above reach 50 Kettlebell swings @50/35#

SKILL G1.  1 legless rope climb + 2 rope climb using legs, feet can’t touch the floor at the bottom of the rope Then G2. Rope climb using legs, 5×2 @12#, you can go to floor between reps WOD “Fran“ (21-15-9 reps, for time of:) Thruster @95/65# Pull-ups

THE G-MAN!!!   “CrossFit Total“ Back squat, 1RM Shoulder Press, 1RM Deadlift, 1RM

STRENGTH 2 press + 2 push press x 3 sets @50% of clean and jerk WOD (For Reps) 1 minute HSPU  2 minute T2B 3 minute wallball @20/15# 4 minute box jumps @24/20″ 5 minute rowing for calories

SKILL G1.  1 legless rope climb + 1 rope climb using legs, feet can’t touch the floor at the bottom of the rope Then G2. Rope climb using legs, 5×2 @10#, you can go to floor between reps scale if needed G1. If can climb a rope but not legless do:  both climbs using legs.Continue reading “FRIDAY”

Here are the next few competitions that you may be interested in giving a shot.  Two are a little further away but are good comps and one is very close and is a great beginner competition. Partner Throwdown in Joliet.  Here is the registration page and standards, https://www.eventbrite.com/e/crossfit-joliet-partner-throwdown-tickets-16365580893 Battle in the Burg in Harrisburg IL. Continue reading “THURSDAY”

STRENGTH Jerk, up to 80% of 1RM, then drop 20#, 5×1 WOD (21-15-9) Burpees Double KB clean and jerk @50/35#

Here’s how CrossFit Homer Glen ended the weekends.  On the individual side we had Jimmy and Bus in the RX division. They both finished 11th place. In the masters individual division we had KJ finish in 6th place and Scott finish in 8th place.  Sunday the team competed. In the RX division we had Luke,Continue reading “TUESDAY”

SO PROAD OF ALL THE CROSSFIT HOMER GLEN COMPETITORS THIS WEEKEND AT FIT BODIES CROSSFIT. ALOT OF FIRST TIMERS, WAY TO STEP OUT OF YOUR COMFORT ZONE AND TRY SOMETHING NEW.     STRENGTHBack Squat, 4×8 @70% WOD(For Time)20 wallballs @20/15#15 deadlifts @115/75#15 HSPU 15 KB swing @50/35#20 lateral burpees over the bar12 Front Squat @115/75#12 HSPU 12Continue reading “MONDAY”

WE MISS OUR MAGS!!  HAPPY BIRTHDAY MAGGIE!!!    STRENGTH OHS, 7×1@ 80% of snatch METCON“Mags”(For time)24 HSPU buy in-4 rounds-18 pullups18 burpees to target 6″ above reach18 goblet squats @50/35#24 HSPU cash out

STRENGTH Shoulder Press 1RM WOD (5 rounds)20 burpees13 power snatches @95/65#6 burpee bar muscle-upsRest 1:00 *scale to burpee pull-up 

STRENGTH Hang Snatch from position 1, 5×2 @+5# or 72% WOD (In 30 minutes complete) 12×200 meter run, 1:00 rest between sets

STRENGTH Max strict HSPU Back Squat, 5×3 @+10# from last week, start at 85% if first time WOD(EMOM for 10 minutes)3 T2B5 KB Swings @50/35#7 Box. Jumps @24/20″

STRENGTH Push Press, 5×2 @75% WOD (For Time)50 calorie row(3 rounds)15 deadlifts @225/155#50 double unders

STRENGTH/SKILLMax UB Muscle upsRest 1:00-then  Power Clean 1RM WOD (For Time)10 Power Cleans @135/95#10 Thruster @135/95#10 ALT Overhead Forward Lunge @135/95#10 HSPU w/abmat and 45s20 c2b pullups 10 HSPU w/abmat and 45s10 ALT Overhead Forward Lunge @135/95#10 Thruster @135/95#10 Power Cleans @135/95#

STRENGTHClose Grip Bench Press, 1RM WOD(Clock set for 10 minutes)0:00 to 5:00Find a 1RM for the following complex:Squat Clean + hang squat clean + hang power clean + shoulder to overhead* bar cannot be put down until all 4 movements are complete5:00 to 10:00(21-15-9)Shoulder to overhead @135/95#Toes to bar*the workout will start immediately at theContinue reading “SATURDAY”

STRENGTH Back Squat, 5×3 @+10# from last week, if first time start @85% WOD (3 rounds on the 3:00)200m run30 double unders15 wallballs @20/155 weighted burpee box overs @20″ & 50/35# *when you finish the work in the 6:00-9:00 round you will immediately start an AMRAP of burpees box jump overs until the clock hitsContinue reading “FRIDAY”

STRENGTHHang Snatch from position 1, 5×2 @+5# from last week, if first time start @72% WOD (For time:)8 deadlifts @175/115#7 hang power cleans @175/115#6 shoulder to overhead @175/115#8 burpees7 box jumps @24/20″6 burpee box jumps @24/20″6 deadlifts @175/115#5 hang power cleans @175/115#4 shoulder to overhead @175/115#6 burpees5 box jumps @24/20″4  burpee box jumps @24/20″4 deadlifts @175/115#3 hang power cleansContinue reading “THURSDAY”

   STRENGTH 5RM Back Squat WOD (AMRAP in 12) 40 calorie row20 pistols30 toes to bar30 KB swings @70/50#20 alt. Barbell lunges @95/65# 40 double unders

STRENGTH 2 Halt Power Clean + 2 Push Press, 5 sets @+10 from last week, if first time start @65%-then-Drop 10# from above weight and AMRAP in 2:00 ground to overhead WOD (10 Min CAP) 5 squat cleans @185/125#5 muscle ups4 squat cleans @185/125#4 muscle ups3 squat cleans @185/125#3 muscle ups *with remaining time AMRAPContinue reading “TUESDAY”

FRIDAYS HOPPER WODS!!   STRENGTH Back Squat, 5×3 @+10 if first time start at 72% 

DUE TO US GOING TO RENEW OUR LEVEL -1 THIS WEEKEND WE WILL BE CLOSED ON MONDAY APRIL 6th.  ANOTHER CONPETITION TO LOOK INTO. ITS MAY 16-17th. IT HAS INDIVIDUAL AND TEAM, RX/SCALED/MASTERS DIVISIONS.  THE GALT GAMES!!! https://fitnessprovencompetitions.sportngin.com/register/form/019883412    THURSDAYS HOPPER WOD!!    STRENGTH 5RM Back Squat

WEDNESDAYS HOPPER WODS!!    STRENGTH Hang Snatches from position 1, 5×1 @65%