Monthly Archives: October 2017

STRENGTH (15 minute clock) 1RM shoulder press WOD (10 rounds for time) 30 double unders 9 deadlifts @155/105#

WOD TEAMS OF 3 (For time and reps) 6000 meter row *AMRAP* 10 push press @95/65# 5 bar muscle ups *one partner is working on the row while the other two are doing the Amrap. You can switch to the rower any time you choose. You must rotate the same order once you choose one.

TUESDAY WE WILL BE CANCELING THE EVENING CLASSES DUE TO TRICK OR TREATING. WE WE STILL HAVE OUR NORMAL MORNING CLASSES. STRENGTH (EMOM x 10) MIN 1: 10 Strict chin ups MIN 2: 10 seated barbells shoulder press @45/35# WOD (3 ROUNDS FOR TIME) 20 burpees 15 KB swings @50/35# 20 goblets squats @50/35# 15Continue reading “MONDAY”

WOD “L.A.B.B 26” HALLOWEEN 31 (FOR TIME) 31 Double unders 31 KB swings @70/50# 31 DB push press RT arm @50/35# 31 DB push press LT arm @50/35# 31 push-ups 31 goblet squats @70/50# 31 DB thrusters RT arm @50/35# 31 DB thrusters RT arm @50/35# 31 Abmat sit-ups 31 Double unders

CORE (3 rounds) 15 leg lifts 15 toe taps 15 v-ups 30 barbell good mornings REST 2:00 WOD (5 rounds for time) 21 deadlifts @155/105# 15 t2b

STRENGTH (20 minute clock) Snatch 1RM WOD (3 rounds for time) 20 DB snatches @50/35# 20 box jumps @24/20”

Remember Saturday is our Halloween Costume Wod. Wear a costume to workout in. Pictures will be taken and we all will vote on best costume. The winner will get a goodie bag! Our schedule will be a bit different for this Saturday, we will be having the Halloween wod workout at 8AM, 9AM and 10AM.Continue reading “WEDNESDAY”

SKILL STRENGTH (EMOM x 10) MIN 1: 10 wide strict pull-ups MIN 2: 10 HSPU WOD (15 minute clock) 60/45 cal row *THEN WITH REMAINING TIME AMRAP* 20 burpees 20 wallballs @20/14#

Congratulations to Joe, Christine, and Bridget on completing the Naperville half marathon this past weekend. STRENGTH (20 minute clock) 1RM back squat WOD “ISABEL” (FOR TIME) 30 power snatches @135/95#

WOD (FOR TIME) 50 calorie row 50 stick hops 50 KB swings @50/35# 50 walking lunges 50 t2b 50 hang power snatches @45/35# 50 banded good mornings 50 burpee broad jump 50 wallballs @20/14#

STRENGTH (EMOM x 10) 2 bench press @70% WOD (3 rounds for time) 50 double unders 15 power cleans @115/75# 15 hand release push ups

Starting this Monday we will be closing the 6:30AM class, ONLY MONDAYS, I REPEAT ONLY MONDAYS 6:30AM class will be closed. All other classes on Monday’s will remain the same. All other days will still have the 6:30AM class. I REPEAT ONCE MORE, ONLY MONDAYS 6:30AM UNTIL FURTHER NOTICE WILL BE CLOSED. Sorry for theContinue reading “THURSDAY”

STRENGTH (EMOM x 10) 2 back squat @-15# WOD (3 Rounds) 15 thrusters @95/65# 15 pull-ups REST 4:00 (3 Rounds) 12 thrusters @115/75# 12 c2b pull-ups REST 4:00 (3 Rounds) 9 thrusters @135/95# 9 bar muscle ups

SKILL STRENGTH (EMOM x 10) MIN 1: 10 strict pull-ups MIN 2: 10 seated DB press @35/20# WOD (4 rounds for time) 600 meter run 10 deadlifts @225/155# 20 abmat sit-ups

STRENGTH (E1:30 x 5) 1 power snatch + 2 hang power snatch + 3 OHS @55% WOD (EMOM x 20) MIN 1: 8 burpees MIN 2: 6 front squats @60%

STRENGTH (EMOM x 10) MIN 1: kipping practice MIN 2: 7 strict pull-ups WOD (FOR TIME) (12 rounds) 3 power cleans @135/95# 6 push-ups 9 air squats

STRENGTH (E1:30 x 5) Power clean + squat clean @70% TEAM WOD (AMRAP in 20 with a partner) 12 DB step reverse lunges @50/35# 9 T2B 6 sandbag cleans @100/55

STRENGTH (EMOM X 10) 2 bench press @+5# WOD (27-21-15-9) Wallballs @20/14# Burpees

STRENGTH (EMOM x 10) 2 Front squat @+10# WOD (AMRAP in 15) 12 power snatches @75/55# 6 bar muscle ups

WHAT A GREAT DAY! THANKS TO EVERYONE, FROM THE MEMBERS THAT COMPETED AND THE MEMBERS THAT HELPED. WE CAN’T WAIT UNTIL NEXT YEAR. CORE (5 Rounds) 10 sit-ups 10 v-ups 20 banded good mornings REST 1:00 WOD (For time) 50/35 cal bike 200 double unders 800 meter run

STRENGTH (EMOM x 10) 2 back squats @+10# WOD (21-15-9 reps for time) Deadlift @225/155# Box jumps @24/20”

WOD (20 rounds for time) 8 kB swings @50/35# 6 HSPU 4 snatch @95/65#

STRENGTH (EMOM x 10) 2 Shoulder press @5# WOD (7 rounds for time) 12 burpees to plate 12 wallballs @20/14# 20 situps

STRENGTH (E1:30 x 5) Clean deadlift w/2 sec pause @position 2 + 2 Power Cleans @70% WOD (12 minute clock) 200 meter run 30 power cleans @95/65# 200 meter run 30 power cleans @115/75# 200 meter run 30 power cleans @135/95# 200 meter run AMRAP remaining time @155/105#

STRENGTH (EMOM x10) MIN 1: 5 HSPU +1 rep each minute MIN 2: 5 strict pull-ups +1 rep each minute WOD “JACKIE” (For time) 1000 meter row 50 Thrusters @45/35# 30 pull-ups