Monthly Archives: January 2017

STRENGTH (OT1:30 for 4 sets) Power Clean + hang clean (squat) @+5# or 70% WOD (For time) 45 burpees 30 t2b 15 back squats @155/105# 45 box jumps @24/20″ 30 c2b pullups 15 back squats @155/105# 45 alternating lunges 30 KB swings @50/35# 15 back squats @155/105#

SKILL A. (EMOM for 5) 30 second handstand hold on wall B. (OT2:00 for 2 sets) 15 KB strict press *scale up to 15 strict hspu WOD (4 rounds) 90 seconds max cal row 90 seconds rope climb 90 seconds clean and jerks @135/95#

CONGRATS TO THE CFHG GIRLS (BRIDGET, BUS,& ALISON) FOR PUTTING IN A FIGHT THIS WEEKEND AND COMING OUT WITH A SECOND PLACE PODIUM FINISH AT CROSSFIT OSWEGO COLD STEEL CLASSIC 3. STRENGTH (20 minute clock) 4RM back Squat WOD (For time) 30 thrusters @95/65# 60 double unders 24 thrusters @115/75# 60 double unders 18 thrustersContinue reading “MONDAY”

TEAM WOD ((5 rounds for time) 5 muscle ups 15 shoulder to overhead 15 box jumps @30/24″ *each round weight goes up on barbell round 1: 95/65# round 2: 115/75# round 3: 135/85# round 4: 115/75# round 5: 95/65# *alternate rounds until each teammate finishes 5 rounds apiece.

WOD (EMOM FOR 35 min) MIN 1: 10 power snatches @95/65# MIN 2: 10 bar facing burpees MIN 3: 20 abmat situps MIN 4: 10 c2b pullups MIN 5: rest

STRENGTH (OT1:30 for 5 sets) Snatch Pull + Hang Snatch (squat) @70% WOD (For time) 1k row 75 double unders 50 medball cleans @20/14# 75 double understand 25 HSPU 75 double unders

STRENGTH (20 minute clock) 4RM back squat, go for 5# over 6RM WOD (3 rounds for time) 20 KB swings @50/35# 20 KB SDHP @50/35# 20 OHS @75/55#

STRENGTH (OT1:30 for 4 sets) Power Clean + hang clean (squat) @70% WOD 1 (AMRAP IN 7) 3 power Clean @155/105 3 front squat @155/105 3 thrusters @155/105 3 jerks @155/105 WOD 2 (8 rounds for reps) 20 seconds push ups  10 seconds rest 20 seconds sit-ups 10 seconds rest

DON’T FORGET OUR NEXT CROSSFIT HOMER GLEN COMMUNITY EVENT IS OUR GYMS BIRTHDAY PARTY. GET OUT YOUR BEST 80’s ATTIRE BECAUSE IT’S AN 80’s PARTY!  SAVE THE DATE FEBRUARY 11th.  STRENGTH (15 minute clock) 4RM bench press, goal is 5# over 6RM WOD “OPEN WOD 12.3″ (AMRAP IN 18 min) 15 box jumps @24/20” 12Continue reading “MONDAY”

PARTNER WOD (3 rounds for time with a partner) 10 cleans and jerks @135/95# 12 bar facing burpees *each partner will do a full round, alternating until they have 3 rounds each REST 3:00 (3 rounds for time with a partner) 10 deadlifts @275/185# 12 bar facing burpees *each partner will do a full round,Continue reading “SATURDAY”

STRENGTH (E3M for 4 sets) 3 deadlifts @70% WOD (4 rounds for reps) 1:00 max muscle ups 1:00 max Wallballs  1:00 max cal row

STRENGTH (OT2M for 3 sets) Power Snatch + Snatch Set1: 1 power Snatch + 1 Snatch @90% Set2: 2 power snatches + 2 snatches @85% Set3: 3 power snatches + 3 snatches @80% WOD (3 rounds for time) 200 single jump ropes 21 box jumps @24/20″ 7 power snatches @155/105#

DON’T FORGET TO GET YOUR NAME ON THE LIST IF YOU ARE COMING TO THE LADIES NIGHT, WOD AND WINE, THIS THURSDAY.  WE WANT TO MAKE SURE WE HAVE ENOUGH FOOD ORDERED FOR AFTER. REMEMBER THERE WILL ONLY BE A 4:30 PM THAT EVENING. 5:30PM and 6:30 PM WILL BE CLOSED FOR THE WOD ANDContinue reading “WEDNESDAY”

HAD A GREAT GUYS NIGHT! PRs AND PIZZA! STRENGTH (Clean complex OT2M for 5 sets) 1 clean + 2 front squats + 3 thrusters @+5# to last weeks weight or 70% of clean and jerk WOD (3 rounds for reps) 1:00 max wall climbs rest :10 :40 max abmat situps rest :10 1:00 max hspuContinue reading “TUESDAY”

DON’T FORGET TONIGHT IS PIZZA AND PRS FOR THE GUYS!!  ONLY CLASS WE HAVE AT NIGHT IS THE 4:30. PIZZA AND PRS BEGIN AT 5:30. IF YOU’RE LATE OR HAVE TO BE LATE THATS FINE, JUST JOIN IN ON THE FUN STRONGMAN LIFTS WE WILL BE TESTING FOR SOME PRS!  FEEL FREE TO BRING ANYTHINGContinue reading “MONDAY”

WOD WITH A PARTNER FOR REPS (9 minutes) 100 hang power cleans @135/95# with remaining time AMRAP push ups AT 10 MINUTE MARK (9 minutes) 100 shoulder to overhead @135/95# with remaining time AMRAP toes to bar AT 20 MINUTE MARK (9 minutes) 100 deadlifts @225/155# with remaining time AMRAP air squats *ONE PERSON WORKSContinue reading “SATURDAY”

DON’T FORGET TO GET YOUR NAME ON THE LIST IF YOU ARE COMING TO THE DUDES NIGHT OR THE CHICKS NIGHT. WE WANT TO MAKE SURE WE HAVE ENOUGH FOOD ORDERED FOR AFTER.  STRENGTH (15 minute clock) 6RM bench press WOD “Open 16.3” (AMRAP IN 7 minute) 10 power snatches @75/55# 3 bar muscle ups

STRENGH (Clean complex OT2M for 5 sets) 1 clean + 2 front squats + 3 thrusters @+5# to last weeks weight or 70% of clean and jerk  WOD (4 rounds for time) 20 alternating foward KB lunge @50/35# 10 Right arm KB cleans @50/35# 10 Left arm KB cleans @50/35# 10 Right arm KB snatchesContinue reading “THURSDAY”

DON’T FORGET TO GET YOU ORDERS IN! STRENGTH (15 minute clock) 6RM back Squat WOD (3 rounds for time) 21 box jumps @24/20″ 15 pullups

KJ MAY HAVE PINS PUT IN HIS BROKEN HAND BUT HE STILL MAKES IT IN FOR SOME GOOD OLE MODIFIED WORKOUTS.  WOD (EMOM for 30) Min1:  17 Wallballs @20/14# Min2:  10 bar facing burpees Min3:  5 power cleans @155/105#

We will be honoring John Cornwell, owner of CrossFit Rua in Frankfort. Todays WOD was made for him. John was diagnosed with stage 4 colon cancer 3 years ago – the same month he and his wife opened CrossFit Rua. He passed away on 12/23 this past holiday season. STRENGTH (OT2M for 3 sets) PowerContinue reading “MONDAY”

TEAM WOD (As a team of two AMRAP in 20) 70 thrusters @95/65# 60 thrusters @135/85# 50 thrusters @165/115# 40 thrusters @185/135# 30 thrusters @205/145# AMRAP thrusters @225/155# *divide reps in any manner

WE ARE READY TO TAKE HOODIE AND PANT ORDERS!  WE WILL HAVE THE ORDER OPEN FOR 1 WEEK. PANTS ARE 30$ AND JACKETS ARE 45$.  STRENGTH (15 minute clock) 6RM bench press WOD (10-9-8-7-6-5-4-3-2-1 reps for time) C2B pullups Push ups Back squat @215/145#

STRENGTH (Clean complex OT2M for 5 sets) 1 clean + 2 front squats + 3 thrusters @+5# to last weeks weight or 70% of clean and jerk  WOD (3 rounds for time) 50 double unders 20 T2B 10 deadlift @275/185#

CHECK IT OUT BRIAN KING! STARTING NEXT MONDAY WE ARE ADDING IN TWO NEW PROGRAM TO CROSSFIT HOMER GLEN. MONDAY, WEDNESDAY, FRIDAY AND SATURDAY WILL BE THE STRENGTH CLASS. TUESDAY, THURSDAY AND SATURDAY WILL BE OUR BOOTCAMP FITNESS CLASS.  THE STRENGTH CLASS IS BEING ADDED IN FOR ANYONE WANTING TO FOCUS A LITTLE MORE ONContinue reading “WEDNESDAY”

STRENGTH (20 minute clock) 6RM back Squat WOD (EMOM Death by) 15 double unders 2 KB Swings @50/35# *every minute KB swings go up by 2 reps. This continues until you can’t make the minute any more. 

WOD (EMOM for 36) Min 1:  12/10 cal row Min 2:  3 pullups, 6 push ups, 9 air squats Min 3:  9 deadlift, 6 hang power Clean, 3 push jerk @155/105#