Monthly Archives: August 2015

STRENGTH Shoulder Press AMRAP @80% WOD “Open WOD 13.2″ (AMRAP IN 10) 5 shoulder to overhead @115/75# 10 deadlifts @115/75# 15 box jumps @24/20”

REGISTRATION IS LIVE! https://www.eventbrite.com/e/crossfit-homer-glen-presents-warehouse-wars-tickets-18283615787 STRENGTH Back Squat AMRAP @80% WOD (3 rounds for time) 100 double unders 10 OHS @155/105#

STRENGTH Front Squat 3RM Drop set, 3×3 @80% WOD (10 minutes to finish) 500 meter row -in remaining time AMRAP- 30 KB Swings @70/50# 20 T2B

SKILLNASTICS (EMOM for 12) M1:  20 double unders + 5 t2b M2:  5 burpees + 5 Strict pull-ups  WOD (18-15-12) Power Cleans @135/95# Burpees box jumps @24/20″

STRENGTH Snatch, 8×3 @65% WOD (21-15-9 reps for time) Shoulder to overhead @105/80# Ring dips Push-ups w/release

STRENGTH Shoulder Press Set 1 @60% x8 reps Set 2 @+15# x8 reps if squat is above 300#          @+10# x8 reps if squat is above 200#          @+5# x8 reps if squat is below 200# Set 3 @+15# x8 reps if squat is above 300#      Continue reading “WEDNESDAY”

STRENGTH Back Squat Set 1 @60% x8 reps Set 2 @+15# x8 reps if squat is above 300#          @+10# x8 reps if squat is above 200#          @+5# x8 reps if squat is below 200# Set 3 @+15# x8 reps if squat is above 300#      Continue reading “TUESDAY”

We will be hosting a competition on November 7th. Saturday will be the individual competition and Sunday will be the team competition. So go over to facebook and like CrossFit Homer Glen and Warehouse wars pages to stay up to date on info and when registration will be open.     STRENGTH Clean, 7×3 @65% WODContinue reading “MONDAY”

STRENGTH Bench Press, 5RM Drop set, 3×5 @80% WOD (For time) -3 rounds- 21 thrusters @95/65# 21 t2b 

STRENGTH Deadlift, 8RM Drop set, 1×8 @80% WOD (FOR TIME) 50 abmat sit-ups 40 KB swings @50/35# 30 wallballs @20/15# 20 pistols 10 snatches @155/105# Rest 2:00 10 snatches @155/105# 20 pistols 30 wallballs @20/15# 40 KB swings @50/35# 50 abmat sit-ups

STRENGTH Shoulder Press, 8RM Drop set, 1×8 @80% WOD (21-18-15-12-9-6-3 reps for time) Goblet Squats @50/35# Push ups

STRENGTH Back Squat, 8RM Drop set, 1×8 @80% WOD (Complete Sprint) 250m run 20 Burpees 15 HSPU  Rest 2:00 250m run 20 Burpee   12 HSPU @4/2″ deficit Rest 2:00 250m run 20 burpees  9 HSPU @8/4″ deficit Rest 2:00 250m run 20 Burpees 6 HSPU  @12/6″ deficit

STRENGTH (OT2:00 for 7 rounds) 1 Clean *work up to a heavy, PR if can. Only 7 lifts. Should be 7 makes, not 1 make and 6 attempts at a PR, so be smart and don’t try to PR just because you think you have to.  WOD (For time) 50 doubleunders  20 shoulder to overheadContinue reading “TUESDAY”

STRENGTH Front Squat, 5RM Drop set, 3×5 @80% of 5RM WOD (5 Rounds for time) 8 strict pull-ups 4 deadlifts @70% 8 burpees

STRENGTH Snatch, 5×1 @90% WOD (For time) 800m run 30 HSPU  30 SDHP @135/95# 30 clean and jerks @135/95#

STRENGTH Shoulder Press w/bands, 8×3 @40% WOD (3 rounds) -AMRAP IN 4 min- 15 Thrusters @100/70# 10 burpees Rest 1:00

STRENGTH Back squat w/bands, 10×2 @40% WOD -in teams of 2- (3 rounds) 50 back squats @135/95# 40 shoulder To overhead @135/95# 30 pull-ups 

STRENGTH Clean, 5×1 @90% WOD (5 rounds for time) 7 deadlifts @275/185# 250m run 30 double unders 

DO T FORGET TO GET SIGNED UP FOR THE EVENT 4 AT FOTBODIES CROSSFIT. BEING HELD OCTOBER 3rd & 4th.    YOU ALSO MAY WANT TO CHECK OUT FITOBERFEST HELD BY CROSSFIT FREEDOM SEPTEMBER 19th IN LIBERTYVILLE. BELOW IS A LINK WITH ALL THE INFO.  4th Annual CrossFit Freedom Fitoberfest    STRENGTH Front Squat w/7Continue reading “TUESDAY”

STRENGTH/SKILL (12 minute CAP) Death by HSPU *add deficit, if you know you can make the 12 minutes. Make it a challenge to finish 12 rounds WOD (In 10 minutes complete) 5-4-3-2-1 Rope Climb 2-4-6-8-10 Cleans @185/125# Rest 5:00 (In 10 minutes complete) 10-8-6-4-2 Cleans @185/125# 1-2-3-4-5 Rope Climb *if you finish before 10 minuteContinue reading “MONDAY”

STRENGTH AMRAP of Shoulder Press @75% WOD (3 rounds for time) 400m run 20 box jumps @24/20″ 12 SDHP @95/65#

STRENGTH AMRAP Back Squat @75% WOD (AMRAP in 8)  3 KB Snatches @50/35# 3 HSPU 6 KB Snatches @50/35# 6 HSPU 9 KB Snatches @50/35# 9 HSPU 12 KB Snatches @50/35# 12 HSPU *continue up the ladder until time runs out

   THIS WEEKEND JOHN AND GINA WIMMER WILL BE COMPETETING IN THE CROSSFIT AMPLIFY OPEN TEAM COMPETITION. IF ANYONE WOULD LIKE TO GO WATCH AND CHEER THEM ON IT TAKES PLACE SATURDAY AND SUNDAY.  1962 Ohio St, Lisle IL  STRENGTH Clean, 7×2 @85% WOD (5 rounds for time) 10 deadlift @275/185# 20 HR push ups

STRENGTH Front Squat, 1RM Drop set, 3×1 @80% WOD (AMRAP IN 20) 5 Power Snatches @115/75# 10 T2B 15 wallballs @20/15

HAPPY BIRTHDAY LUKE!!    STRENGTH Bench Press, 1RM Drop set, 3×1 @80% of 1RM WOD “LAA” (8 rounds for time) 4 burpee + Clean & Jerk @95/65#  4 Ring dips 4 c2b pull-ups 4 KB Swings @70/50# -Then- 28 squat snatches @95/65# *(do a burpee then grab bar and perform clean and jerk)

STRENGTH AMRAP of unbroken Deadlift @75%  WOD (For Time) 200 meter run 30 burpees 40 shoulder to over head @95/65% 50 abmat sit-ups 60 stationary alternating lunges 200 meter run