Monthly Archives: August 2018

GYMNASTIC SKILL (OT2:00 x 2 sets) 60% of max kipping pullups THEN (EMOM x 4 sets) 50% of above kipping pullups WOD (2 rounds for time) 30 HSPU 30 deadlift @225/155#

STRENGTH (OT2:00 x 6 sets) 1 shoulder press @90% WOD (4 rounds for time) 400 meter run 24 KB swings @50/35# 12 burpee box jump overs @24/20″

STILL TIME TO HEAD OVER TO https://www.ironbrigadedesigns.com AND GET YOUR WHITE WOLF SHIRTS WOD 100/70 cal row THEN IMMEDIETLY INTO (5 rounds) 15 T2B 10 power snatches @105/75#

GYMNASTIC SKILL (OT2:00 x 2 sets) 60% of max reps HSPU THEN (EMOM x 4 sets) 50% of above HSPU reps WOD (For time) 30 pullups 300 meter run 30 thrusters @95/65# 300 meter run 30 thrusters @95/65# 300 meter run 30 pullups

STRENGTH (OT2:00 x 6 sets) 1 back squat @90% WOD (AMRAP in 20) 13 wallballs @20/14# 13 power cleans @95/65#

GYMNASTIC SKILL (OT2:00 x 2 sets) 55% of max pullups then (EMOM x 4 sets) 50% of above reps WOD “BAR MUSCLE UP FRAN” (FOR TIME) 21-15-9 thrusters @95/65# 7-5-3 bar muscle ups

STRENGTH (OT2:00 x 6 sets) 2 shoulder press @85% WOD (10 minute clock) 2000 meter row *with remaining time AMRAP* T2B

WOD (FOR TIME) 1200m run 50 SDHP @75/55# 50 push press @75/55# 1200m run 50 double unders 50 Kb swings @50/35# 1200m run

GYMNASTIC SKILL (OT2:00 x 2 sets) HSPU @55% of max reps the (EMOM x 4 sets) HSPU @50% of above reps WOD (10 rounds for time) 10 box jumps @24/20″ 10 pushups 10 OHS @95/65#

ALL DIETS WORK. ALL DIETS DON’T WORK. ALL DIETS CAN BE HEALTHY. ALL DIETS CAN BE UNHEALTHY. IT ALL DEPENDS ON WHAT WORKS BEST FOR YOUR LIFESTYLE AND WHAT WILL ALLOW YOU TO SUSTAIN FOR THE REST OF YOUR LIFE. ALL OF THE ABOVE DIETS WILL WORK BECAUSE THEY HELP PUT YOU IN A CALORICContinue reading “TUESDAY”

STRENGTH (OT2:00 x 8 sets) 2 cleans @70% WOD (3 rounds for time) 21 deadlifts @185/125# 15 abmat situps

STRENGTH (OT2:00 x 6 sets) 3 shoulder press @80% WOD (3 rounds for time) 15 pullups 10 power snatches @135/95# REST 5:00 (3 rounds for time) 5 bar muscle ups 10 power cleans @135/95#

COMING SOON!!! (For time) 40 cal row 50 wallballs @20/14# 100 double unders 40 KB swings @50/35# 50 wallballs 100 double unders 40 T2B 50 wallballs 100 double unders

GYMNASTIC SKILL Kipping HSPU 50% x 2 sets (OT2:00) then 50% of above reps x 4 sets (OT1:00) WOD (AMRAP in 12) 12 DB deadlifts @50/35# 9 DB hang power cleans @50/35# 6 DB push jerks @50/35#

STRENGTH (OT2:00 x 6 sets) 3 back squat @80% WOD (FOR TIME) 8 thrusters @135/95# 2 rope climb 12 thrusters 4 rope climb 16 thrusters 6 rope climb

GET YOUR SHIRTS AT https://www.ironbrigadedesigns.com STRENGTH (OT2:00 x 8 sets) 2 snatches @70% WOD (7 rounds for time) 10 power cleans @115/75# 10 burpees to plate 100 meter run

GYMNASTIC SKILL Kipping Pullups 50% x 2 sets (OT2:00) then 50% of above reps x 4 sets (OT1:00) WOD (3 ROUNDS FOR REPS) 1:00 medball abmat situps 1:00 DB squats @50/35# 1:00 Bike calories 1:00 HSPU 1:00 REST

WOD (For time) 1500 meter run 50 double unders 50 abmat situps 1200 meter run 40 double unders 40 abmat situps 900 meter run 30 double unders 30 abmat situps 600 meter run 20 double unders 20 abmat situps 300 meter run 10 double unders 10 abmat situps

Most of you have seen or have our CrossFit Homer Glen shirt that has the white wolf on the back. Iron Brigade Apparel and Designs has put together a shirt for us that has the white wolf on it as well. The white wolf has a lot more meaning than just looking like it isContinue reading “FRIDAY”

STRENGTH (OT2:00 x 5 sets) 1 back squat @90% WOD (7 rounds for time) 5 deadlifts @70% of 1RM 10 pushups 15 box jumps @24/20″

STRENGTH (E2:00 x 7 sets) 3 cleans @65% WOD (AMRAP in 15) 1000 meter row buy in *then in remaining time AMRAP* 12 t2b 12 DB hang power cleans @50/35#

GYMNASTIC SKILL KIPPING PULLUPS 60% x1 set (2:00) Then 50% of above number for 4 sets (OT1:00) WOD (10-9-8-7-6-5-4-3-2-1 reps for time of) thrusters @105/75# *after each set of thrusters perform a 200 meter run

HAPPY BIRTHDAY LUKE!!!! STRENGTH (E2:00 x 5 sets) 1 shoulder press @90% WOD “LAA” (8 rounds for time of:) 4 burpees power clean and jerk 95/65# 4 ring dips 4 C2B pullups 4 kettlebell swings 70#/50# -then- 28 Squat Snatches 95/65#

STRENGTH (OT2:00 x 5 sets) 2 back squats @85% (4 SETS) 18 KB straight leg deadlifts @70/50# per hand REST 1:00 WOD (5 rounds) 20 wallballs @20/14# 10 burpees to plate

STRENGTH (OT2:00 x 7 sets) 3 snatch @65% WOD (10 rounds for time) 8 power cleans @135/95# 8 kipping HSPU

GYMNASTIC SKILL Kipping Pullups 55% x 1 set (2:00 clock) THEN (EMOM x 4) 50% of above set WOD (AMRAP in 15) 200 meter run 12 KB swings @50/35# 3-6-9-12-15 etc. T2B ladder