Monthly Archives: July 2017

STRENGTH(15 minute clock)3RM shoulder press WOD(7 rounds for time)7 goblet squat @50/35#7 KB swings @50/35#7 burpees to plate

STRENGTH(E1:30 for 5 sets)3 power clean + 1 jerk @+5# or 65% WOD(5 rounds for time)60 double unders 15 power snatches @75/55#

SKILL(5 rounds)8 banded lat pull-ups 12 weighted leg lifts @14/10#REST 1:00 TEAM WOD(7 rounds for time)10 front squats @135/95#200 meter run *one partner does a round while other partner rest*both teammates will do 7 rounds. 14 total rounds

WE HAVE FINALLY RECEIVED THE WINNERS OF THE 6 WEEK MACRO CHALLENGE AND WE SAW SUCH GREAT RESULTS! EVEN THOSE THAT WERE NOT ABLE TO COMPLETELY DIVE INTO THE CHALLENGE FOUND THEMSELVES LOOKING AT PORTION SIZES DIFFERENTLY. THIS SIX WEEKS WAS ABOUT PUTTING IN THE WORK FOR THE RESULTS YOU WANT. THE MORE CONSISTENT YOUContinue reading “FRIDAY”

WOD(35 minute clock) *15-12-9 reps for time*Thrusters @115/75#Bar muscle up -AT THE 15 MINUTE MARK- *AMRAP in 20*200 meter run10 KB cleans @50/35#, per arm

STRENGTH(E1:30 for 5 sets)3 Shoulder Press @85% WOD(3 rounds for time)600 meter run21 KB swings @50/35#12 HSPU

STRENGTH(EMOM x10)2 back squats @80% WOD“THE CHIEF”(Five – 3 min AMRAP)3 power cleans @135/95#6 push-ups9 air squatsRest 1 minute.

STRENGTH(E2:00 for 4 sets)2 power snatches + 5 OHS @+5# or 55% WOD(For time)-3 rounds-15 Power snatches @105/75#15 SDHP *directly into* -3 rounds-15 Box jumps @24/20"15 Pull-ups

STRENGTH(E2:00 for 5 sets)6 back squat @65% WOD(5 rounds for time)400 meter run12 KB swings @50/35#

SKILL(5 rounds)8 banded lat pull-ups 10 around the worlds over PVCREST 1:00 WOD(AMRAP in 10)3 hang power clean @135/95#3 T2B6 hang power clean @135/95#6 T2B9 hang power clean @135/95#9 T2B*continue going up the ladder by 3 until time runs out

DON'T FORGET THIS FRIDAY TO GET YOUR ORDERS IN IF YOU HAVEN'T ALREADY! STRENGTH(EMOM for 10 sets)2 Shoulder press @80% WOD(3 rounds for time)30 DB snatch @50/35#20 wallball @20/14#10 one arm DB push press @50/35#, (5 per arm)

WOD(5 rounds)10 pull-ups 20 push ups30 air squats REST 7:00 CORE(3 rounds)20 v-ups:30 plank on forearm moving feet in and out20 toe taps:30 plank on hands tapping opposite shoulderRest 1:00

STRENGTH (E1:30 for 5 sets) 3 Power clean + 1 jerk @65% WOD (AMRAP IN 15) 1200 meter run *with remaining time out of 15 minutes Amrap* 9 deadlift @225/155# 9 bar facing burpees

REMEMBER ORDERS AND MONEY IN BY FRIDAY THE 21st.  STRENGTH (E 2:00 for 4 sets) 2 power snatch + 5 OHS @55% WOD (27-21-15-9 reps for time) OHS @75/55# *after each round of OHS do 30 Double unders

WOD “LABB XIV” (AMRAP in 10) 7 deadlifts @195/135# 100 meter run 3 bar muscle ups REST 3:00 (AMRAP in 10) 3 squat cleans @145/105# 100 meter run 30 double unders REST 3:00 (AMRAP in 10) 5 hang power snatch @115/75# 100 meter run 10 burpee box jump over @24/20

STRENGTH (E1:30 for 5 sets) 3 Back squat @85% TEAM WOD (AMRAP in 20 w/a partner) 5 front squats @135/95# 30 double unders 15 cal row/bike * one partner does a full round while other rest, must alternate rounds

STRENGTH (E1:30 for 6 sets) Snatch w/3 sec pause at knee @+5# or 75% WOD (3 rounds for time) 900 meter run 30 KB swings @50/35# 15 t2b

NEW CROSSFIT HOMER GLEN GEAR IS BEING ORDERED.  IF YOU WOULD LIKE ONE, TWO OR MORE SIGN UP SHEET WILL BE AT THE GYM. PRICES WILL BE POSTED THERE AS WELL. THE SHIRTS ARE SUPER SOFT AND LIGHT CANVAS TRI BLEND. THE TANK TOPS FOR THE LADIES ARE NEXT LEVEL TRI BLEND. YOU WILL HAVEContinue reading “WEDNESDAY”

STRENGTH (E1:30 for 5 sets) Power clean + hang Squat clean @+5# or 70% WOD (5 rounds for time) 7 power cleans and jerks @135/95# 600 meter run 20 burpees 

STRENGTH (E2:00 for 5 sets) 6 shoulder press @65% WOD (4 rounds for time) 18 thrusters @75/55# 15 box jumps @24/20” 12 snatches @75/55#

HAPPY BIRTHDAY JAKESTER!!!!  STILL THE SAME LITTLE MAN.  WOD “JAKE THE SNAKE” (8 rounds for time) 15 box jumps @24/20″ 15 pullups 15 Wallballs @20/14# 15 push-ups w/release 22 double unders

STRENGTH (15 minute clock) 8RM shoulder press WOD (For time) 50/40 cal row -3 rounds- 50 double unders 12 Shoulder to overhead @135/95#

“LABB XIII” -0:00 – 10:00- (Four rounds for time) 16 burpees to plate 100 meter run 4 squat cleans @65% 100 meter run -20:00 – 40:00- “NAUGHTY NANCY” (4 rounds for time) 600 meter run 25 OHS @140/95#

STRENGTH (20 minute clock) 8RM Back Squat WOD (5 rounds for time) 10 thrusters @115/75# 200 meter run

HAVE A HAPPY FOURTH! HERE IS AN AT HOME WOD IF YOU ARE WANTING TO GET MOVING A LITTLE.  (For time) 50-40-30-20-10 double unders 5-10-15-20-25 burpees

REMEMBER WE ARE CLOSED ALL DAY TUESDAY. HAVE A HAPPY 4th.  STRENGTH (E1:30 for 6 sets) Snatch w/3 sec pause at knee @+5# or 75% SKILL (EMOM for 10) Min 1: 8 banded lat pull-up Min 2: 10 heel taps WOD “ISABEL” (For time) 30 snatches @135/95#