Monthly Archives: January 2016

STRENGTH Shoulder Press, 7×2 @80% WOD (3 rounds for time) 21 shoulder to over head  21 deadlifts 11 t2b *weight is @60% of push press or 135/95#

SKILL (Strict Pullups) 11 pullups 12 chin-ups 11 pullups 10 chin-ups  10 pullups  WOD  (21-15-9 reps for time) Push press @60% *After each round run 400 meters

ROCKY WHERE’S MICK!?!?!?    STRENGTH Back Squat, 5×3 @+10# or 70% WOD (4 rounds for time) 20 front squats @40% 10 strict pullups 20 alternating KB snatches @50/35#

   STRENGTH (EMOM in 10) Clean and jerk @+5# or 70% WOD (5 rounds for time) 12 HSPU 18 cleans @35% 24 box jumps @24/20″

STRENGTH Push Press, 7×2 @+5# or 70% WOD (EMOM for 21) Min 1:  12 KB swings @50/35# Min 2:  8 T2B Min 3:  35 seconds of double unders

STRENGTH Front Squat, 5×3 @+10# or 70% WOD  TABATA MASH UP (8 intervals of 20sec on 10sec off) Snatch @75/55# Burpees

On a continuously running clock  0:00 – 15:00 WOD 1 (For time) 100 thrusters @75/55# *if bar is put down you must do 5 burpees 15:00- 30:00 WOD 2 (5 rounds for time) 5 hang snatches @135/95# 7 c2b pullups 9 Wallballs @20/14# Rest 1:00

WOD 1 (4 rounds for time) 5 bar muscle ups 12 OHS @35% 25 sit ups  Rest 10:0 WOD 2 (AMRAP in 5) 20 deadlift @45% 10 HSPU    Rest 2:00 (AMRAP in 5) 15 back squat @45% 15 dips Rest 2:00 (AMRAP in 5) 10 front squat @45% 10 push ups

   SKILL (Strict pullups) 10 pullups 9 chin ups 9 pullups 7 chin ups 6 pullups WOD  (OT2:00 for five rounds) 20 OH walking lunges w/Wallball @20/14# 10 Wallball @20/14# 20 Wallball ground to overhead @20/14#

A LOADED CLASS OF BARBELLS AND BURPEES!    STRENGTH (EMOM in 10) Clean and Jerk @+5# or 70% WOD  “In teams of two” (AMRAP IN 15) 10 thrusters @95/65# 20 box jumps @24/20″ 12 SDHP @95/65# 40 double unders 14 KB swings @50/35#

HERE IS A GREAT ARTICLE FROM CROSSFIT LONGEVITY ABOUT WHY YOU SHOULDNT MISS OUT ON A CHANCE TO DONTHE CROSSFIT GAMES OPEN. ITS AN AWESOME ARTICLE. http://crossfitlongevity.com/2016/01/19/spoiler-alert/ You are not going to the CrossFit Games. In fact, the vast majority of you aren’t even going to Regionals or making the Masters Qualifier. Very few do. I’mContinue reading “WEDNESDAY”

   THE GYM IS ALL SIGNED UP FOR THE OPEN. EVERYONE SHOULD GET SIGNED UP NOW. ITS FUN AND ANYONE CAN DO IT. WE WILL BE DOING THE WORKOUTS IN CLASS ANYWAY. MAKE SURE TO OUT THAT YOU ARE ON THE CROSSFIT HOMER GLENS TEAM SO YOUR SCORES CAN BE USED FOR THE GYMS OVERALContinue reading “TUESDAY”

STRENGTH Front Squat, 5×3 @+10# from last week or @70% WOD (For time) 50 burpees 30 clean and jerks @same weight as the snatch 50 burpees 30 snatches @55% of 1RM

STRENGTH (EMOM for 10) Power Snatch @+5# or 65% WOD  “Gloria” 21-15-9 Cleans @45% Wallballs @20/15#

WOD #1 (7 rounds in a team of three) 1:00 of rowing as fast as possible  * conga line style Rest 3:00 WOD #2 “Not as a team” (10 rounds for time) 5 KB swings @50/35# 5 KB cleans @50/30# 5 KB push press @50/35#

SKILL (Strict pullups) 11 pullups 10 chin ups 9 pullups 7 chin ups 5 pullups WOD  (3 – five minute rounds) 1 min:  Airdyne 1 min: KB snatches @35/20# 1 min: calorie row 1 min:  goblet squats  1 min:  burpees In this workout you move from each of five stations after a minute.The clock doesContinue reading “THURSDAY”

STRENGTH Back Squat, 5×3 @+10# from last week or 70% WOD  “Tabata” 8 intervals of:  20 seconds on 10 seconds off HSPU  Rest 1:00 Stick hops @24/20″ * score is lowest number out of the 8 rounds 

STRENGTH (EMOM for 10) Clean and jerk @70% WOD  (3 rounds for time) 20 hang power clean @45% 20 t2b 20 KB swings @50/35#

STRENGTH Push Press, 7×2 @+5# or 70% WOD (AMRAP in 10) 30 double unders 10 dips 30 double unders  10 push ups

STRENGTH Front Squat, 5×3 @+10# from last week or 70% WOD (4 rounds for time) 25 thrusters @95/65# 10 ab rollouts

WOD (8 rounds OT2:00) 20 box jumps @24/20″ 10 burpees STRENGTH (OTM for 10) Power Snatch @60%

WOD 1 As a team of 2 (3 rounds each for time) 250m row 15 Wallballs @20/14# Rest 10:00 WOD 2 As a team of two (For time) 100 deadlifts @50% Partner 2 hold bar 100 cleans @50% Partner 2 hold bar in front rack 100 shoulder press @50%  Partner 2 holds bar above head

SKILL  (Strict Pull-ups) 11 Pull-ups  6 chin ups 8 narrow 6 chin-up  2 wide WOD (OTM for 10 min) Min 1 – :30 of max rep burpees Min 2 – :30 max reps push press @35%

STRENGTH back squat, 5×3 @+10# from last week or 70% WOD  (5 rounds for time) 10 c2b pullups 15 front squats @50% 20 front rack lunges @same as front squat

STRENGTH (OTM for 10) Clean and Jerk @65% WOD (For time) 50 double unders  20 shoulder to overhead @145/100# 30 box jumps @24/20″ 40 KB Swings @50/35# 50 double unders 40 KB Swings @50/35# 30 box jumps @24/20″ 20 shoulder to overhead @145/100# 50 double unders

STRENGTH (OTM for 10) Clean and Jerk @60% WOD  (AMRAP in 7) 2 T2b 2 Burpees to target 4 t2b 4 burpees to target  6 T2b 6 Burpees to target 8 t2b 8 burpees to target * continue this pattern until time runs out. 

STRENGTH Push Press, 7×2 @70% WOD (For time) 500 m row  Then 6 rounds of: 15 front squats @45% 15 push ups 15 ab rollouts