Teams of 2

For Time:

1500m row buy in

Then 

3 Rounds

Partner 1 runs 100m run, partner 2 holds wall squat then switch

30 Shoulder Press 75#/55#/hold plank position (while 1 partner is shoulder pressing the other holds plank position on hands. Break up however you like)

40 Squat jumps/hold bottom of squat (while partner 1 does squat jumps the other holds the bottom of squat. Break up however you like)

50 ring rows/hold at top of pull up (while partner 1 does ring rows partner 2 holds chin over pull up bar. Break up however you like)

NOTE: during the position holds, except the running, whenever partner loses the hold, work must stop and cannot continue until partner goes back to hold again.   

Happy Friday!!

Schedule change for next week Monday only - Monday 9/1 (Labor Day) - 9am and 10:30am sessions only. 

Strength/Skill
Back Squat 10x3 (same weight across)

WOD
A: 3 Rounds for Time:
8 ABMAT Sit Ups
5 Thrusters
10 Walking Lunges

B: 4 Rounds for Time:
8 Toes To Bar
8 Thrusters 75#/55#
14 Barbell Walking Lunges 75#/55#

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. 


Schedule change for next week Monday only - Monday 9/1 (Labor Day) - 9am and 10:30am sessions only. 

Schedule change for next week Monday only - Monday 9/1 (Labor Day) - 9am and 10:30am sessions only. 

Strength/Skill
Deadlift 3 Rep Max

WOD
A: EMOMx7
Odd: 5 Deadlifts 
Even: Run 50m

B: EMOMx14
Odd: 5 Deadlifts 70% of 3RM
Even: Run 100m

Schedule change for next week Monday only - Monday 9/1 (Labor Day) - 9am and 10:30am sessions only. 

WOD
A: For Time
30 Clean and Jerks (Work on movements)

B: "Double Grace"
For Time:
60 Clean and Jerks 135#/95#

HYDRATE - It's HOT in the gym so please hydrate before working out today. If possible bring a towel as well. 

Schedule change for next week Monday only - Monday 9/1 (Labor Day) - 9am and 10:30am sessions only. 

Strength/Skill
Back Squat 5x7 (Use same weight across)

WOD
A: For Time:
500m Row
25 Thursters
15 Ring Rows

B: "Jackie"
For Time:
1000m Row
50 Thursters 45#/35#
30 Pull Ups

Compare to 11/08/2013

WOD

In Teams of 2:

AMRAP in 12:00 

30 Double Unders

15 Snatches 75#/55#

*one athlete has to complete a full round which consists of both movements while other rests. 

Then

Rest 2:00

Then

AMRAP 12:00

10 burpees

20 walking lunges

*one athlete has to complete a full round which consists of both movements while other rests. 

Add total rounds for both AMRAPs

Happy Friday!!

Strength/Skill
Front Squat 10x3 (same weight across)

WOD
A: 15-9-6 reps of:
Front Squats
Kettlebell Swings 
200m Run after each round

B: 21-15-9 reps of:
Front Squats 135#/95#
Kettlebell Swings 70#/55#
400m Run after each round

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. 

Best of the Rest Competition - this is a good competition to do for your first one. If you're interested just go to www.cfrthebestoftherest.com  for information we have a few people that might be looking for a team so if you'd like to build a team let me know.

Strength/Skill
A:
Overhead Squat (heaviest single)

Snatch Balance (heaviest Single)

Squat Snatch (heaviest Single)

or 

B:
Shoulder Press (heaviest single)

Push Press (heaviest single)

Jerk (heaviest single)

Let's see how far you can get on this WOD in 20:00. 

WOD
A: AMRAP in 10:00 of:
25 Wall Balls 20#/14#
25 Singles
20 Box Jumps 24"/20"
20 ABMAT Sit Ups
15 Ring Rows
10 Power Cleans
10 Jerks
5 Snatches
10 Dips

B: AMRAP in 20:00 of:
50 Wall Balls 20#/14#
50 Double Unders
40 Box Jumps 24"/20"
40 Toes To Bar
30 Chest to Bar
20 Power Cleans 145#/100#
20 Jerks 145#/100#
10 Snatches 145#/100#
20 Pull Ups
20 Dips

Strength/Skill
Front Squat 5x7 (use same weight across)

WOD
A: 3 Rounds for Time:
5 Deadlifts
15 Air Squats
10 DB Shoulder Pres

B: 5 Rounds for Time:
5 Deadlifts 275#/185#
25 Air Squats
5 Hand Stand Push Ups

WOD
For Time in Teams of 2:
1000m Row
50 Push Ups
400m Run
40 Ring Dips
600m Row
50 Push Ups
600m Row 
40 Ring Dips
400m Run
50 Push Ups
1000m Row

*Only 1 person can be doing work at a time except the 400m runs. Both can run together.

Happy Friday!!

WOD
A: For Time
10 Clean and Jerks
Run 200m
10 Ring Rows
Run 200m
25 Burpees

B: For Time
20 Clean and Jerks (135#/95#)
Run 800m
5 Rope Climbs 
Run 800m
75 Burpees
*Sub 45 Ring Rows for Rope Climbs

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.

Best of the Rest Competition - this is a good competition to do for your first one. If you're interested just go to www.cfrthebestoftherest.com  for information we have a few people that might be looking for a team so if you'd like to build a team let me know.

Strength/Skill
Back Squat 10x3 (same weight across)

WOD
A: Ascending Ladder AMRAP in 10:00
20 Singles + 1 Hang Power Snatch
20 Double Unders + 2 Hang Power Snatch
20 Double Unders + 3 Hang Power Snatch
20 Double Unders + 4 Hang Power Snatch
*Keep increasing Hang Power Snatches 

B: Ascending Ladder AMRAP in 10:00
20 Double Unders + 1 Power Snatch (115#/80#)
20 Double Unders + 2 Power Snatches  (115#/80#)
20 Double Unders + 3 Power Snatches (115#/80#)
20 Double Unders + 4 Power Snatches (115#/80#) 
*Keep increasing Power Snatches

Strength/Skill
Snatch 1-1-1-1-1-1-1-1-1-1 (add weight to each set as form allows)

WOD
A: On The 2:00 for 5 Rounds:
5 Hang Power Cleans
30 Singles
7 Ring Rows
 
B: On The 2:00 for 7 Rounds:
5 Power Cleans 70% of 1RM
30 Double Unders
5 Chest To Bar Pull Ups

Congratulations to our 2 tandem teams that competed in this weekend's Tandem Throwdown competition at CrossFit Arlington Heights. Tandem team Jamie McGowan and Dean Budde placed 20th overall out of 54 teams. Tandem team Sam Krawiec and Adriel Ruiz placed 40th. Both teams did very well and represented us great.

Strength/Skill
Back Squat 7x5 (same weight across

WOD
A: For Time:
8 Thrusters 
8 Hang Power Cleans
8 Push Press
8 Overhead Squats
8 Front Squats
*Every minute on the minute do 2 burpees

B: For Time:
17 Thrusters 
17 Hang Power Cleans
17 Push Press
17 Overhead Squats
17 Front Squats
*Every minute on the minute do 3 burpees
Weight = 95#/65#

Happy Friday!!

WOD

A: 3 Rounds For Time:

200m Run

15 Kettlebell Swings

9 Ring Rows

B: "Helen"

3 Rounds For Time:

400m Run

21 Kettlebell Swings 55#/35#

12 Pull Ups

Strength/Skill

Back Squat 5x7 (same weight across)

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.

Best of the Rest Competition - this is a good competition to do for your first one. If you're interested just go to www.cfrthebestoftherest.com  for information we have a few people that might be looking for a team so if you'd like to build a team let me know.

 

Strength/Skill

Front Squat 10x3 ( same weight across)

WOD

A: AMRAP in 10 minutes:

10 Wall Balls
15 Kettlebell Swings 
20 ABMAT Sit Ups
200m Run

B: AMRAP in 20 minutes:

10 Wall Balls, 20#/14#
15 Kettlebell Swings, 70#/55#
20 Warrior Sit Ups
200m Run

Strength/Skill

Power Snatch 5x3 (use same working weight across)

WOD

A: 3 Rounds For Time:

Row 500m

10 Burpees

10 Box Jumps

B: 3 Rounds For Time:

Row 500m

12 Burpees

21 Box Jumps 24"/20"

Strength/Skill

Front Squat 7x5 (same weight across)

Then

Power Clean 1RM (find your 1 rep max power clean)

WOD

A: EMOMx7

3 Touch and Go Power Cleans

B: EMOMx7

3 Touch and Go Power Cleans, start at 60# under your 1RM and add 5# each minute. (Set up your weights to be able to add your weight easily)

WOD

Triple 3 Team 

For Time
Teams of 2:
3000m row (split Up however you see fit)
300 double Unders (however you want to split it up. Scaled is 600 singles)
3 mile run (your have to alternate every 400m between parnters)

Happy Friday!!

WOD
A: 3 Rounds For Time:
10 Ring Rows
10 Front Squats
10 Burpees 

B: 3 Rounds For Time:
10 Chest To Bar Pull Ups
10 Front Squats 145#/100#
10 Burpees

Strength/Skill
4×10 1-arm Bench/Box Supported Dumbbell Bent Over Row (4 sets each side)