Monthly Archives: February 2016

   STRENGTH (EMOTM for 10) Clean and Jerk @65% WOD “Bridie” (5 rounds for time) 27 SDHP @75/55# 27 burpees

HAPPY BIRTHDAY WEEK BRIDGET!!!    STRENGTH Shoulder Press, 7×1 @65% WOD “3/2” -3 rounds- (For time) 20 KB Snatches @50/35# 13 power cleans @95/65# -2 rounds- 20 power snatches @95/65# 13 KB cleans and jerks @50/35#

STRENGTH Front Squat, 5×3 @+10# WOD IN TEAMS OF TWO  (7 rounds for time) 80 Double-unders 40 Goblet squats 50/35# 20 KB Push jerk per arm @50/35# * one person working at a time

REMEMBER CLASSES WILL BE AT THE SAME TIME AS USUAL, BUT WILL BE RAN OPEN GYM STYLE. COME IN GET WARMED UP AND BE READY TO DO THE WORKOUT WHEN ITS YOUR TURN. SORRY FOR THE INCONVENIENCE, BUT WITH THE OPEN WORKOUT BEING LONGER THIS WEEK AND NEEDING ALOT OF SPACE THIS IS HOW ITContinue reading “FRIDAY”

DON’T FORGET IF YOU SIGNED UP FOR THE OPEN WE ARE GOING TO HAVE SOME FUN WITH THE THURSDAY NIGHT ANNOUNCEMENT.  GET YOU GUESSES IN BY 6:00pm AND YOUR 5$ IN. IF ALL 34 PEOPLE PUT MONEY AND GUESSES IN WE WILL HAVE A BIG POT OF MONEY FOR THE WINNER.     STRENGTH (EMOTM forContinue reading “THURSDAY”

DON’T FORGET TONIGHT IS BROS NIGHT. THE ONLY EVENING CLASS WE WILL HAVE IS THE 430pm. THE CLASSES AFTER THAT WILL BE FOR THE DUDES. DUDES WE WILL DO A TEAM WOD AND THEN CHOWDOWN ON SOME WINGS AND BEVERAGE OF CHOICE! STRENGTH Push Press, 7×2 @+5# WOD (5 rounds for time) 10 SDHP @115/75#Continue reading “WEDNESDAY”

DON’T FORGET TO REGISTER FOR THE CEOSSFIT GAMES OPEN. ANYONE CAN DO IT. WE HAVE A GOOD LIST OF CROSSFIT HOMER GLEN MEMBERS REPRESENTING THE GYM. REMEMBER IT’S ALOT OF FUN AND WILL HELP TEST YOURSELF TO SEE HOW YOU HAVE BEEN WORKING IN THE GYM.     STRENGTH Back Squat, 5×3 @+10#  WOD (AMRAP inContinue reading “TUESDAY”

STRENGTH (EMOM for 10) Clean and Jerk @+5#  WOD (EMOM for 12) Min 1:  15 KB swings @50/35# Min 2:  15 burpees

STRENGTH Shoulder Press, 7×2 @+5# or 70% WOD (10 rounds for time) 5 burpees 5 push press @55% of 1RM 5 burpees 5 SDHP @55% of push press 1RM

STRENGTH Front Squat, 5×3 @+10# WOD (13 minutes for reps) 60 calorie row 40 Wallballs @20/14# 80 double unders 30 Wallballs @20/14# 100 double unders 20 Wallballs @20/14# *with remaining time complete max reps of* MUSCLE UPS

STRENGTH (EMOM for 10) Power Snatch, @+5# or 70% WOD (AMRAP in 12) 5 hang snatches @115/75# 10 t2b  15 KB swings @50/35# Rest 5:00 (AMRAP in 5) 20 air squats 20 push ups

STRENGTH Push Press, 7×2 @+5# or 70% WOD  “DIANE” (21-15-9 reps for time) Deadlift @225/155# HSPU

SKILL (Strict Pullups) 17 pullups 15 chin-ups 13 pullups  WOD (5 rounds for time) 15 squat cleans @45% of front squat  15 ring dips

STRENGTH Back Squat, 5×3 @+10# or 70% WOD (3 rounds for time) 21 box jumps@24/20# 21 shoulder press @40% 21 Situps 

STRENGTH (EMOM in 10) Clean and jerk @+5# or 70# WOD (5 rounds for time) 15 pullups  20 Wallballs @20/14#

STRENGTH Shoulder Press, 7×2 @+5# or 70% WOD (For time) 1000 meter row 50 push ups 50 air squats 50 toes to bar 50 push ups 

STRENGTH Front Squat, 5×3 @+5# or 70% WOD (4 rounds for time) 15 thrusters @60% of push press 20 KB swings @70/50#

   STRENGTH (EMOM in 10) Power Snatch @+5# or 70% WOD (AMRAP in 8 minutes) Handstand push-ups Cleans @60%  Follow rep scheme: 3 – 3 6 – 3 9 – 3 12 – 6 15 – 6 18 – 6 21 – 9 24 – 9 27 – 9 etc. 

STRENGTH Shoulder Press, 7×2 @+5# or 70% WOD (5 min AMRAP) Squat snatches @45% Rest 10:00 (For time) 100 burpee box jumps @24/20″ *must be facing the box when doing the burpee

CONGRATS TO ALL THE CFHG TEAMS THAT COMPETED THIS WEEKEND AT CROSSFIT OSWEGO!  AWESOME WORK AND WE EVEN HAD A FEW PODIUM FINISHES.     STRENGTH/SKILL (STRICT PULLUPS) 15 pullups 12 chin-ups 10 pullups 9 chin-ups 9 pullups WOD “Annie” (50-40-30-20-10) Double unders Situps

 WE HAVE A FEW PEOPLE HITTING IT HARD SATURDAY AT THE CROSSFIT OSWEGO COMPETITION. EVERYONE DID AWESOME LAST NIGHT. THANKS YOU EVERYONE WHO CAME AND WATCHED AND FOR STAYING LATE TO WATCH THE LATE HEATS.  COME OUT AND WATCH. CHRISTINE, CHRISSY, DEB, TERESA, BILLY, JOHN, KATIE, BRIDGET AND LUKE.   ALSO DON’T FORGET ABOUT SUNDAY!   Continue reading “SATURDAY”

   STRENGTH (EMOM in 10) Clean and jerk @+5# or 70% WOD (20 rounds for time) 1 Wall climb 3 toes to bar 5 box jumps

STRENGTH Push Press, 7×2 @+5# or 70% WOD (21-18-15-9 reps for time) Thrusters @75/55# Pullups

STRENGTH Front Squat, 5×3 @+10# or 70% WOD In teams of two, alternating rounds  (AMRAP in 20) 12 hang squat cleans @95/65# 6 HSPU

STRENGTH (EMOM for 10) Power Snatch, @+5# or 65% WOD  (For reps) 5 minutes of airdyne calories :30 on :30 off 5 minute of calorie row :30 on  :30 off 5 minute of double unders :30 on :30 off 5 minute of burpees :30 on :30 off 5 minutes of KB swings @50/35# :30 onContinue reading “TUESDAY”