WOD
In Teams of 2:
AMRAP in 20:00
10 Burpees over your partner while partner sits in a plank position on elbows
30 Push Press 75#/55#
40 Walking Lunges while partner sits at the bottom of the squat



We have a few of these Free CrossFit sessions for people to come give us a try. If you know someone that would be interested in trying us out for a few sessions before committing please let me know and I'll give you one of these cards. Remember there is a $25 referral award for any new people that sign up through your referral.
 

Happy Friday!!

WOD
A: TEAMS of 2:
AMRAP 10:00
Partner One does AMRAP Wall Balls, while partner Two does a 100 ft farmer carry with 2 Kettlebells
Once partner two returns from the farmer carry the teammates switch roles.  Keep a running count of your wall balls as a team.

B: TEAMS of 2:
AMRAP 15:00
Partner One does AMRAP Wall Balls, while partner Two does a 200 ft farmer carry with 2 Kettlebells 70#/55#.  
Once partner two returns from the farmer carry the teammates switch roles.  Keep a running count of your wall balls as a team.

Strength/Skill
7 sets of 9 unbroken Chest To Bar Pull Ups, 1 minute rest

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. There will be an individual version of Monday's workout available for those that missed Monday.

 

Remember to start bringing a towel with you. It's getting warm. Also remember to stay hydrated throughout the day.

Strength/Skill
1. Max Pull ups for an unbroken set. **
2. Max rep HSPU **
3. Max Double Unders in 2 mins **
4.  500m Row for time
We will modify/scale these accordingly

WOD
A: 2 Rounds NOT For Time:
10 Deadlift
:45 rest
10 Romanian Deadlifts
:45 rest
10 Stiff Leg Deadlifts
:45 rest
10 Sumo Deadlifts
Rest 2-3 mins between rounds

B: 2 Rounds NOT For Time:
20 Deadlifts 165#/115#
:45 rest
20 Romanian Deadlifts 165#/115#
:45 rest
20 Stiff Leg Deadlifts, 165#/115# 
:45 rest
20 Sumo Deadlifts, 165#/115#
Rest 2-3 mins between rounds

WOD

A: EMOM x 10

Odd: 5 Cal Row

Even: 5 Burpees

B: EMOM x 20:00

Odd: 12 Cal Row

Even: 12 Burpees

C2B Progression 

7x8 unbroken rest :40

Memorial Day

In Teams of 4

For Time:

30 Wall Balls 20#/14#

30 Kettlebell swings 70#/55#

30 ABMAT sit ups

30 Box Jumps 24"/20"

400m Farmers Carry 70#/50# as a team

1200m Run as a team

*one team member starts at wall balls the others wait until he or she is done. Once 1st team member moves on to kettlebell swings next member moves to wall balls. Team members must wait until person in front of them completes their movement before advancing. The 400m carry is done as a team taking turns through out the 400m carrying the weight. The 1200m run is also done as a team. 

WOD

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
This can be done in partners. We will run heats every 30 minutes until we're done.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Happy Friday!!

WOD
A: For time:
500m Row
15 Clean and Jerks
50 Air Squats

B: For time:
1000m Row
15 Clean and Jerks 135#/95#
100 Air Squats

Then 
**

Chest To Bar Progression 7×8 unbroken C2B, 1 minute rest

Memorial Day Weekend WOD and BBQ - We will be doing "Murph" on Saturday followed by some BBQ and socializing for those that will be around. We will run heats starting at 9:30am until everyone's done. You can do Murph on your own or split it up with a partner. Bring something to grill and or something to drink. 

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. 

Memorial Day Weekend WOD and BBQ - We will be doing "Murph" on Saturday followed by some BBQ and socializing for those that will be around. We will run heats starting at 9:30am until everyone's done. You can do Murph on your own or split it up with a partner. Bring something to grill and or something to drink.


Strength/Skill
Strict Press

5×1 (Use same weight for all 5 sets of 1 rep. Pick a weight heavy enough to have to rest 1-2 minutes between sets)

Then

Weighted Pull up

5×3 (Use same weight for all 5 sets of 3 reps. Pick a weight heavy enough to have to rest 1-2 minutes between sets)

**

Then

WOD
A: 10-9-8-7-6-5-4-3-2-1

Strict Press

Ring Rows

B: 10-9-8-7-6-5-4-3-2-1

Strict Press 95#/65#

Strict C2B Pull up

Then note you WOD time and do 

40 Abmat Sit ups right after WOD

WOD

A: For time

400m Run

15 Burpee Box Jumps

400m Run

B: For time

800m Run

30 Burpee Box Jumps 30"/24"

800m Run

Strength/Skill

Chest to Bar Progression

7 sets of 7 unbroken :40 rest

Memorial Day Weekend WOD and BBQ - We will be doing "Murph" on Saturday followed by some BBQ and socializing for those that will be around. We will run heats starting at 9:30am until everyone's done. You can do Murph on your own or split it up with a partner. Bring something to grill and or something to drink.

Please arrive to class on time and be ready to go. 

WOD
A: 3 Rounds for Time

5 Dumbbell Shoulder Press

10 Hang Power Snatches

B: 6 Rounds for Time

5 Hand Stand Push Ups

11 Power Snatches, 95#/65#

Strength/Skill

Clean and Jerk

A.  work up to a quick heavy double – drop between reps

B.  3×3 – no drops

WOD

Male/female pairs move through stations of:

500-meter row, partner completes 125 double-unders (each)

50 deadlifts, partner holds barbell at the waist 225#/155# (only 5 reps at a time)

50 toes-to-bars, partner hangs (only 5 reps at a time

Happy Friday!!!

WOD
A: For Time:
15-9-6 reps of
Push Ups
Front Squats
Burpees

B: For Time:
21-15-9-6-3 reps of
Push Ups
Front Squats 155#/110#
Bar Facing Burpees

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. 

 Stacy Tovar's no rep squat snatch. What do you think? We think this threw her off her game after this attempt.

Great job on yesterday's Elizabeth WOD. Some more PR's even after the sled pulls. Lets keep the momentum going.

NO NEED TO RSVP FOR TODAY's WOD.  

WOD
For Time, your choice:

5K Run
OR
250 Burpees

Great work to everyone on CrossFit Total yesterday. So very proud and impressed of all of you and your numbers. Hard work pays off.

Skill/Strength

Sled Pulls 3x100ft

(Add weight to get to your heaviest Pull)

WOD

A: For Time:
15-9-6 reps of:
Cleans
Dips

B: "Elizabeth"
For Time
21-15-9 reps of
Cleans 135#/95#
Ring Dips

Had a great time at regionals. Saw some of you out in the stands. If you get a chance go to http://games.crossfit.com to check out some of the action from this weekend. Met a lot of different trainers and box owners. It was a great overall experience. 

Let's see what these past 8 weeks of strength have done for us. 

WOD

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Craig and Liz after thier Tough Mudder this weekend. 

Happy Friday!!

North Central Regionals start today. I'll be judging all weekend. Come out and check out some of these athletes compete to make it to the CrossFit games in California. 

Girls' Tanks - Girls' racerback tanks are in. They're $27 each. These are not printed they are dyed so the logo will never crack or fade its part of the material. Cool new method. They came out better than I though. They will be at the gym on Monday.

Strength/Skill
Shoulder Press 5-5-5 (add 2lbs - 2.5lbs to last working weight)

WOD
A: For Time:
15 Back Squats
500m Row
15 Burpees 

B: For Time:
30 Back Squats @ body weight
1000m Row
30 Burpees

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. 

Strength/Skill
Power Cleans 5-5-5 (add 2lbs - 2.5lbs to your last working weight)

WOD
A: For Time: 
10-9-8-7-6-5-4-3-2-1 reps of
Deck Power Cleans
Ring Rows


B: For Time: 
10-9-8-7-6-5-4-3-2-1 reps of
Deck Power Cleans (75% of your working weight)
Pull Ups

Last day for the push up challenge make sure you get them in today.

This weekend is the CrossFit Regionals competition. If you get a chance try to come out and see some of CrossFit's elite athletes compete to go to the CrossFit games in California. The competition start Friday morning and goes through Sunday at Navy Pier. You can come to anyone of the 3 days. It's a great time.

This is a Regionals inspired WOD today. Individual event 6. 

A: For time:
15 Calorie row
15 Box jumps
15 Deadlifts 
15 Wall Balls
15 Clapping Push Ups
15 Wall Balls
15 Deadlifts
15 Box jumps
15 Calorie row

B: For time:
40 Calorie row
40 Box jumps 24"/20"
40 Deadlifts 155#/110#
40 Wall Balls 20#/14#
40 Clapping Push Ups
40 Wall Balls 20#/14#
40 Deadlifts 155#/110#.
40 Box jumps 24"/20"
40 Calorie row

Musical Med Balls

Last day for the push up challenge is Tomorrow. Hope everyone got in all their push ups.

Strength/Skill
Back Squat 5-5-5 (add 5lbs to your last working weight)
Shoulder Press 5-5-5 (add 2lbs - 2.5lbs to your last working weight)

WOD
A: For Time
3 Rounds of:
Run 400m
25 Straight Legged Deadlifts 45#/35#
25 ABMAT Sit Ups 

B: For Time
3 Rounds of:
Run 400m
50 Straight Legged Deadlifts 45#/35#
50 ABMAT Sit Ups

WOD
In Teams of 2

For Time:
2 Rounds of:
30 Deck Snatches 95#/65#
40 Thrusters 95#/65#
50 Kettlebell Swings 55#/35#
60 Toes To Bar

Then immediately after

Partner 1 - 800m Run
Partner 2 - 1000m Row
Switch
Partner 1- 1000m Row
Partner 2 - 800m Run

Happy Friday!!

Strength/Skill
Back Squat 5-5-5 (add 5 lbs to last working weight)

WOD
A: For Time
30 Step Ups
40 Push Ups
50 Singles

B: For Time
50 Kettlebell/Dumbbell Step Ups 20" (35% of BW)
100 Dynamic Push Ups
150 Double Unders
*Can be broken up into any sets and reps possible.
*One Kettlebell/Dumbbell in each hand during step ups.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. Make sure you still get your 100 push ups in.