Thank You - to everyone that did my Mom's WOD yesterday.

Strength/Skill
Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set, no fails

WOD
A: AMRAP in 15:00
500m Row
10 Ring Rows

B: AMRAP in 30:00
500m Row
10 Chest To Bar Pull ups

Look out on your emails for our 1 year anniversary Evite. Should be sending it out soon.


WOD
Deck Clean 1-1-1-1-1-1-1-1-1-1 (Try your squat cleans when adding weight)

Then

Clean Pull 3 x 3  (Use 100-105% of Clean)

Then, if time permits

20 strict pull ups. (no kipping break them up however you'd like)

Joey jumping in on Saturday's WOD. Burpee, push press and kettlebell swing.

Happy Friday!!

REMINDER - We will be closed tomorrow. We are getting together with CrossFit Enclave and CrossFit Roselle at CrossFit Enclave located at 1051 E. Main St (Rt. 72),Unit 104, East Dundee. If you would like to do the workout with us just RSVP on their site http://crossfitenclave.com/. You can also just come and hang out. Should be a good time. We'll have a few heats of the workout and then eat and drink the rest of the afternoon. If you come please bring a small side dish with to share. Hope to see some of you there.

Strength/Skill

Clean 3-3-3-1-1-1 (from the ground. Work up to your max effort. Rest 1-3 minutes in between sets. This should take up most of the hour.)

WOD
Every Minute On The Minute for 7 minutes 

1 Clean from the floor at 75% of your max effort. 

This can be Power or Squat.

Post Workout
100 Abmat Sit Ups (not for time)

  Gerry gets his 1st muscle up

BBQ Reminder: We will be having a BBQ/Get together this Saturday the 25th. Please sign up on the sheet on top of the microwave. Bring a side dish or desert. I will have a grill there so we can grill meat if you bring some. We will bring some meat to grill as well. No need to make it Paleo so bring what you like it will be a good time for us to hang out after a workout and socialize. We will only be running one workout time at 9am, possibly multiple heats. Bring your families as well. Hope to see you there. 

Saturday Workout:  Some of you are expressing concern about the Saturday WOD before the BBQ. The WOD will be "Murph".  Murph is: 
For time: 

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

You will have the option to do te WOD individually, in teams of 2 or in teams of 4. You can decide on Saturday. If you're bringing friends and family we will totally modify the WOD for the, to make it fun and just a bit challenging. We won't make them get sick. 

Today:

Strength/Skill

Clean 1-1-1-1-1-1-1-1-1-1-1

WOD

A: For Time

Row 500m

20 Thrusters

15 Ring Rows

B: "Jackie"

For Time:

Row 1000m

50 Thrusters 45#/35#

30 Pull Ups

*compare to 12/11/12

4PM Sessions Now Available for Sign Up Starting Monday!

FREE SATURDAYS! For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.



Strength/Skill
Clean 1-1-1-1-1-1-1-1-1-1


WOD

A: AMRAP in 10:00 
5 Deadlifts
5 Knee Tucks

B: AMRAP in 15:00 
5 Deadlifts 275#/185#
5 Toes to bar 

Well now that the Games Open is done we can get back to normal. Regionals start May 17th. This year they will be held at Navy Pier. They are very fun to watch. I'll be judging this year again. I encourage all of you to come out and watch these athletes from our region. It is very impressive.


WOD

Clean 1-1-1-1-1-1-1-1-1-1

Then

Toes To Bar 4 x 10

Then if time permits

Pistol progression

She's back! Liliana will be back running sessions this week with her improved spine.