Monthly Archives: July 2015

STRENGTH Back Squat, 3×10 Set one x10 @55% Set two x10 @+5# if max is under 200#, +10# over 200#, +15# over 300# Set three x10 @+5# if max is under 200#, +10# over 200#, +15# over 300# WOD (AMRAP IN 10) 100 double unders 30 front squats @115/75# 10 c2b pull-ups

STRENGTH Clean, 6×3 @70% WOD (3 five minute rounds) *1 minute per station *score is total reps Push Press @75/55# Airdyne for calories Barbell lunges @75/55# Row for calories Wall ball Ground to overhead @30/20# Rest

TWO DAYS LEFT!!!      STRENGTH Front Squat, 3RM Drop Set, 3×3 @80% of 3RM WOD (AMRAP IN 7) Power Clean @185/125# *OTM you must do 5 burpees  *start workout with burpees

SKILL –OTM for 10- Even – 5 strict pull-ups (weighted if possible) Odd – 10 burpees WOD (10-9-8-7-6-5-4-3-2-1 reps for time) KB Swings @70/50# T2B

COUPLE OF THINGS TO REMEMBER. AUGUST 1st IS THE LAST DAY TO GET YOUR NEW CROSSFIT HOMER GLEN GEAR, ITS NOT JUST SHIRTS THIS TIME.  CROSSFIT CHAMPAIGN – URBANA IS HOSTING THE FETIVUS GAMES. ANYONE WANTING A GREAT FIRST COMPETITION OR JUST LOOKING FOR A FUN LITTLE TEST THIS IS THE ONE. THIS COMP ISContinue reading “TUESDAY”

IF YOUR LOOKING TO GET A COMPETITION IN. THIS WILL BE A GREAT ONE TO DO. ITS TWO DAYS AND IS 6 TOTAL WODS. CROSSFIT AMPLIFY WILL BE HOSTING IT ON AUGUST 8th & 9th.  https://www.eventbrite.com/e/amplify-open-2015-tickets-17177261652    STRENGHT Shoulder Press, 3×10  *set 1 @55% of 10RM *set 2 @+10/5# *set 3 @+10/5# If your 10RMContinue reading “MONDAY”

STRENGTH 5RM Front Squat Drop set, 3×5 @80% of 5RM WOD (10 rounds for time) 5 HSPU 10 air squats

THE LINK TO BUY CROSSFIT HOMER GLEN GEAR IS COMING DOWN ON AUGUST 1st. SO IF YOU PLAN ON GETTING GEAR, GET IT ORDERED.  AS SOON AS THE LINK GOES DOWN THE ORDERS WILL BE MADE AND SHIPPED TO THE ADDRESS YOU PUT IN.   http://boxratgear.myshopify.com/collections/crossfit-homer-glen       STRENGTH Clean, 12×2 @+5# or 60% WODContinue reading “FRIDAY”

   WE HAVE FINISHED UP THE GRANITE GAMES QUALIFIER. WE ARE VERY PROUD OF EVERYONE WHO GAVE IT A SHOT AND TRIED IT OUT. BRIDGET AND I WERE LUCKY ENOUGH TO QUALIFY AS INDIVIDUALS IN THE ASRX DIVISION. WE ARE ALSO PROUD TO SAY THAT OUR TEAM QUALIFIED FOR THE ASRX TEAM DIVISION AS WELL.Continue reading “THURSDAY”

STRENGTH 10RM deadlift Drop set @80% WOD (For time) 1000 meter row 100 wallballs @20/15#

STRENGTH 10RM Shoulder Press Drop set @80%  WOD (4 rounds for time) 400 meter run 15 KB swings @70/50#

DON’T FORGET TO GET YOUR GEAR!!  ONLY A COUPLE MORE WEEKS TO GET IT ORDERED.  http://boxratgear.myshopify.com/collections/crossfit-homer-glen    STRENGTH Back Squat, 10RM Drop set @80% of 10RM WOD (AMRAP in 10) 15 hang power cleans @135/95# 15 bar facing burpees

STRENGTH Deadlift 1RM WOD (21-15-9 reps for time) Power Clean @165/115# Front Squats @165/115#

DON’T FORGET TO GET YOUR CFHG GEAR ORDERED. ONLY 2 WEEKS LEFT! LINK BELOW    http://boxratgear.myshopify.com/collections/crossfit-homer-glen STRENGTH Push Press, 5×3 @65% WOD (For time) 1600 meter row -3 rounds of- 30 KB Swings @50# 30 push ups w/release 

STRENGTH Clean and jerk, 7×2 @+5# WOD  (AMRAP in 7) 2 burpees 2 wallballs 4 burpees 4 wallballs 6 burpees 6 wallballs *continue ladder until time runs out

THERE IS A GREAT COMPETITION COMING UP AT CROSSFIT CU IN CHAMPAIGN IL. THE FESTIVUS GAMES. THIS COMPETITION HAS THREE DIVISIONS. NOVICE, INTERMEDIATE AND MASTERS. THIS IS NOT A COMP FOR VETEREN OR FIREBREATHER TYPE CONPETITORS. ITS MORE FOR THE FIRST TIMER OR SOMEONE WHO HAS DONE VERY FEW COMPETITIONS AND WOULD LIKE TO HAVEContinue reading “WEDNESDAY”

OUR NEW GEAR IS FINALLY HERE. WE ARE DOING IT A BIT DIFFERENT THIS TIME. WE HAVE A SITE SET UP SO YOU CAN GO ON AND ORDER AS YOU WANT. THE SITE HAS A TIME FRAME ON HOW LONG IT WILL BE UP, SO ORDER AS SOON AS POSSIBLE. THE SOONER YOU ORDER THEContinue reading “TUESDAY”

STRENGTH Snatch, 7×2@+5# WOD (For time) 2000 meter row 30 toes to bar 40 box jumps @30/24″ 20 toes to bar  30 box jumps @30/24″

DON’T FORGET WE WILL BE CLOSED SATURDAY. Sorry for the inconvenience.   STRENGTH Clean and Jerk, 7×2+1@+5# WOD  GRANITE GAMES 15.4 Pro/AsRx (13 Minute AMRAP) 10 Deadlifts (225/155) 5 Ring Muscle-ups 10 Deadlifts (255/175) 5 Ring Muscle-ups 10 Deadlifts (285/195) 5 Ring Muscle-ups 10 Deadlifts (315/215) 5 Ring Muscle-ups 10 Deadlifts (345/235) 5 Ring Muscle-ups 10 DeadliftsContinue reading “FRIDAY”

STRENGTH Shoulder to Overhead 1RM WOD (For time in a team of two) 75 back squats 50 medball sit-ups 25 snatches 50 front squats 50 medball sit-ups 25 snatches 25 OHS 50 medball sit-ups 25 snatches *135/95# *can split reps up as please but only one person working at a time, and only one barbellContinue reading “THURSDAY”

Today is our little mans 8th birthday.  Most of you see him running around the gym, maybe even help coach or show you how to do some of the movements.  He sure does keep us on our toes.  HAPPY BIRTHDAY JAKE!!    STRENGTH Back Squat 1RM Drop set, 3×1 @85% WOD  “Jake the Snake” (8Continue reading “WEDNESDAY”

STRENGTH Snatch, 7×2 @+5# WOD (AMRAP 10 Min) 5 power Snatches @135/95# 10 alternating pistols Then rest 5 minutes (Tabata T2B) 8 Rounds of :20 on :10 “off”  Toes to Bar

THIS SATURDAY THE GYM WILL BE CLOSED. ALL OF OUR TRAINERS WILL BE GONE COMPETIING IN HARRISBURG IL, AT THE BATTLE AT THE BURG. WISH THEM LUCK.  STRENGTH Front Squat 1 RM Drop set @85%, 3×1 WOD (AMRAP in 10 minutes) 7 clean and jerks 135/95# 14 Abmat sit ups 7 burpees

HAPPY FOURTH OF JULY HERO WOD!!! WOD “OMAR” 10 barbell thrusters @95/65# 15 bar-facing burpees 20 barbell thrusters @95/65# 25 bar-facing burpees 30 barbell thrusters @95/65# 35 bar-facing burpees. 

    We will be doing the Granite Games during Friday’s classes, so if you signed up is will be the day to get in if you want to do it with a group. Below will be all the scaling options that we will use for class as well. Pro/AsRx (17 Minute AMRAP) 50 Calorie RowContinue reading “FRIDAY”

STRENGTH Back Squat, 2RM Drop 85% , 3×2 WOD TRACK DAY IS MAKING AN APPEARANCE (30 minutes to complete 1x 1200m Rest 3:00 2x 800m with 3min rest b/t intervals Rest 3:00 3x 400m with (90sec) rest b/t intervals