50 Situps
50 double unders
50 situps
50 walking lunges
50 situps
50 burpees
50 situps
Happy New Year!!
Tuesday, December 30, 2008
Monday, December 29, 2008
Tuesday, December 30, 2008 WOD
Complete 5 rounds of the following:
400m Run
Max Handstand Pushups
Max Dips
Max Pushups
Max KTE
-Post greatest number acheived on each exercise and your best 400m run time.
-Possible tabata run excitement after resting.
400m Run
Max Handstand Pushups
Max Dips
Max Pushups
Max KTE
-Post greatest number acheived on each exercise and your best 400m run time.
-Possible tabata run excitement after resting.
Monday, December 29, 2008 WOD
"The Great White Hope"
5 Rounds for time of:
Deadlift 10
Reverse Grip Pullups 20
Lunges 30
-You may use 225, 185, 135, or whatever weight needed. Post your time and weight used for deadlifts to the comments section.
-Compare to Nov 11.
5 Rounds for time of:
Deadlift 10
Reverse Grip Pullups 20
Lunges 30
-You may use 225, 185, 135, or whatever weight needed. Post your time and weight used for deadlifts to the comments section.
-Compare to Nov 11.
Friday, December 26, 2008
Saturday, December 27, 2008 WOD
9:00am at the Arlington Heights High School track!!!
If weather is bad it will be cancelled.
(Please get there early to get your bars situated. Workout will start promptly at 9:00.)
"Nancy"
5 Rounds for Time:
400m Run
15 Overhead Squats
If weather is bad it will be cancelled.
(Please get there early to get your bars situated. Workout will start promptly at 9:00.)
"Nancy"
5 Rounds for Time:
400m Run
15 Overhead Squats
Thursday, December 25, 2008
Friday, December 26, 2008 WOD
Angie--"Mixed-up and confused"
Complete for time:
100 Jump Squat
100 Situps
100 Elevated Pushups
100 Jumping Pullups
Complete for time:
100 Jump Squat
100 Situps
100 Elevated Pushups
100 Jumping Pullups
Tuesday, December 23, 2008
Holiday Schedule
No Classes Wednesday or Thursday
Merry Christmas to everyone!
See you all on Friday at noon.
(Friday's session is free so bring friends!)
Merry Christmas to everyone!
See you all on Friday at noon.
(Friday's session is free so bring friends!)
Monday, December 22, 2008
Tuesday, December 23, 2008 WOD
Thruster 1-1-1-1-1-1-1-1
plenty of warm-up sets.
Fun stuff after the thrusters!
plenty of warm-up sets.
Fun stuff after the thrusters!
Sunday, December 21, 2008
Monday, December 22, 2008 WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
---------------------------------------------------------------
Heather's handstands across Spain!
Where's Waldo?
Friday, December 19, 2008
Saturday, December 20, 2007 WOD
Complete the following for time:
10 Burpees
5 Deadlifts
9 Burpees
5 Deadlifts
8 Burpees
5 Deadlifts
7 Burpees
5 Deadlifts
...(continue to 1 Burpee).
10 Burpees
5 Deadlifts
9 Burpees
5 Deadlifts
8 Burpees
5 Deadlifts
7 Burpees
5 Deadlifts
...(continue to 1 Burpee).
Thursday, December 18, 2008
Friday, December 19, 2008 WOD
Well, here it is folks...back by popular demand, by me...
Complete the following for time, focusing on survival:
"Tropic Thunder"
50 Thrusters (135 lbs)
50 Pullups
50 KTE
30 Hanging Power Cleans (135 lbs)
30 Pullups
30 KTE
20 Push Press (135 lbs)
20 Pullups
20 KTE
-----------------------------
If you missed the Downtown Crossfit social event tonight do not worry. I will post pictures soon!
Complete the following for time, focusing on survival:
"Tropic Thunder"
50 Thrusters (135 lbs)
50 Pullups
50 KTE
30 Hanging Power Cleans (135 lbs)
30 Pullups
30 KTE
20 Push Press (135 lbs)
20 Pullups
20 KTE
-----------------------------
If you missed the Downtown Crossfit social event tonight do not worry. I will post pictures soon!
Wednesday, December 17, 2008
Thursday, December 18, 2008 WOD
For time:
100 Squats
20 Pushups
80 Squats
40 Pushups
60 Squats
60 Pushups
40 Squats
80 Pushups
20 Squats
100 Pushups
-possible treadmill work after.
-----------------------------------
-Parkour/gymnastics skills and Hang. Power Clean practice for those that are on a rest day.
-----------------------------------
Noon Session meet upstairs!
-----------------------------------
Downtown CrossFit Happy Hour!
5-7pm at Daddy Jacks. Be there.
100 Squats
20 Pushups
80 Squats
40 Pushups
60 Squats
60 Pushups
40 Squats
80 Pushups
20 Squats
100 Pushups
-possible treadmill work after.
-----------------------------------
-Parkour/gymnastics skills and Hang. Power Clean practice for those that are on a rest day.
-----------------------------------
Noon Session meet upstairs!
-----------------------------------
Downtown CrossFit Happy Hour!
5-7pm at Daddy Jacks. Be there.
Tuesday, December 16, 2008
Wednesday, December 17, 2008 WOD
Stole this one from the Navy Seals website (all CrossFit WOD's). Hopefully they don't mind. Everyone can thank Mark M. for this one...he brought it to my attention. Be sure and click on my link for the Navy Seal page to view more of their CrossFit sessions.
Warm-up: Run 1.5 miles. 100 push-ups, 100 sit-ups and 20 dead hang pull-ups
(Warmup might be modified slightly from what is listed)
"10th day of Christmas"
AMRAP in 30 minutes:
10 SDHP (55lb KB)
9 push-ups
8 KB swing (55lb)
7 sit-ups
6 Burpee pull-ups
Warm-up: Run 1.5 miles. 100 push-ups, 100 sit-ups and 20 dead hang pull-ups
(Warmup might be modified slightly from what is listed)
"10th day of Christmas"
AMRAP in 30 minutes:
10 SDHP (55lb KB)
9 push-ups
8 KB swing (55lb)
7 sit-ups
6 Burpee pull-ups
Monday, December 15, 2008
Tuesday, December 16, 2008 WOD
NO 6am SESSION!
Power Clean 1-1-1-1-1-1-1
----------------------------
Burgener teaches the Power Clean
A few things to notice:
-hook grip!
-elbows up!
-bar on shoulders!
Clean catch heights tri-panel
Power Clean 1-1-1-1-1-1-1
----------------------------
Burgener teaches the Power Clean
A few things to notice:
-hook grip!
-elbows up!
-bar on shoulders!
Clean catch heights tri-panel
Sunday, December 14, 2008
Monday, December 15, 2008 WOD
"Happy Birthday Greg!"
Today is Greg's 43rd birthday...be sure and wish him a happy birthday and thank him for today's session.
Complete the following for time:
43 Pullups
43 KB Military Press (right arm)
43 KB Military Press (left arm)
43 KB Swings
43 KB Half Get-up
43 Pullups
Today is Greg's 43rd birthday...be sure and wish him a happy birthday and thank him for today's session.
Complete the following for time:
43 Pullups
43 KB Military Press (right arm)
43 KB Military Press (left arm)
43 KB Swings
43 KB Half Get-up
43 Pullups
Friday, December 12, 2008
Saturday, December 13, 2008 WOD
7 Rounds for time of:
3 Overhead Squats
10 KTE
-Individuals that are new to Overhead Squats and do not come to the regular sessions will use an empty bar or a stick.
-Please watch the following videos that demonstrates proper setup for an OHS.
Overhead Squatting Safely
Overhead Squat
3 Overhead Squats
10 KTE
-Individuals that are new to Overhead Squats and do not come to the regular sessions will use an empty bar or a stick.
-Please watch the following videos that demonstrates proper setup for an OHS.
Overhead Squatting Safely
Overhead Squat
Thursday, December 11, 2008
Friday, December 12, 2008 WOD
Complete the following for time:
15 rounds:
7 reps Jump Squats
7 reps Pushups
15 rounds:
7 reps Squats
7 reps Inverted Burpees
---------------------------
"Catalina Wine-Mixer"
Post your ideas for a CrossFit happy-hour to the comments section. See comments for details.
15 rounds:
7 reps Jump Squats
7 reps Pushups
15 rounds:
7 reps Squats
7 reps Inverted Burpees
---------------------------
"Catalina Wine-Mixer"
Post your ideas for a CrossFit happy-hour to the comments section. See comments for details.
Wednesday, December 10, 2008
Thursday, December 11, 2008 WOD
Row or Run 5k for time.
(Ab Circuit for those that have not completed yet.)
Noon Session meet by desk on fitness floor!
(Ab Circuit for those that have not completed yet.)
Noon Session meet by desk on fitness floor!
Tuesday, December 9, 2008
Wednesday, December 10, 2008 WOD
Front Squat 10-10-10-10-10
--------------------
5 Rounds for Time:
10 HSPU
10 Pushups
10 Pullups
--------------------
Ab Circuit
--------------------
5 Rounds for Time:
10 HSPU
10 Pushups
10 Pullups
--------------------
Ab Circuit
Monday, December 8, 2008
Sunday, December 7, 2008
Monday, December 8, 2008 WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge Steps
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 Thrusters, 45 lbs
50 Burpees
50 Double unders
Post time to comments section
(compare to October 13.)
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge Steps
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 Thrusters, 45 lbs
50 Burpees
50 Double unders
Post time to comments section
(compare to October 13.)
Friday, December 5, 2008
Saturday, December 6, 2008 WOD
Complete the following for time...
21 Thrusters
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees
-----------------------
Thruster Demo
Burpee Demo
Can't wait for our new pullups bars to try this one!
Looks like fun... Burpee-MuscleUp
21 Thrusters
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees
-----------------------
Thruster Demo
Burpee Demo
Can't wait for our new pullups bars to try this one!
Looks like fun... Burpee-MuscleUp
Thursday, December 4, 2008
Friday, December 5, 2008 WOD
Hmm...had a really tough workout planned for today but I feel like being nice. Well, nicer at least. Its been a tough week. But don't expect today's workout to be easy by any means.
Team Session!
Complete the following for time with a partner:
95 lb Overhead Squat 50 reps
Pullups 80 reps
95 lb Overhead Squat 40 reps
Pullups 60 reps
95 lb Overhead Squat 30 reps
Pullups 40 reps
95 lb Overhead Squat 20 reps
Pullups 20 reps
95 lb Overhead Squat 10 reps
-----------------------------------
1 minute timed situp
-feet anchored with arms crossed...take turns holding each others feet.
1 minute timed pushup
-chest to floor...full range of motion
Team Session!
Complete the following for time with a partner:
95 lb Overhead Squat 50 reps
Pullups 80 reps
95 lb Overhead Squat 40 reps
Pullups 60 reps
95 lb Overhead Squat 30 reps
Pullups 40 reps
95 lb Overhead Squat 20 reps
Pullups 20 reps
95 lb Overhead Squat 10 reps
-----------------------------------
1 minute timed situp
-feet anchored with arms crossed...take turns holding each others feet.
1 minute timed pushup
-chest to floor...full range of motion
Wednesday, December 3, 2008
Thursday, December 4, 2008 WOD
Complete AMRAP in 20 min of the following:
10 Pullups
20 Pushups
30 Squat
-L Sit and abwork after the workout
(Noon session will meet in the freeweight room!)
----------------------------------------------------------
Freerunning Session at 1pm...meet in CrossFit room first.
10 Pullups
20 Pushups
30 Squat
-L Sit and abwork after the workout
(Noon session will meet in the freeweight room!)
----------------------------------------------------------
Freerunning Session at 1pm...meet in CrossFit room first.
Tuesday, December 2, 2008
Wednesday, December 3, 2008 WOD
-Gymnastics and parkour techniques
--------------------------------------
Max rounds in 20 min of:
225 lb Deadlift 10 reps
Inverted Burpees 10 reps
Run up/down steps
--------------------------------------
Max rounds in 20 min of:
225 lb Deadlift 10 reps
Inverted Burpees 10 reps
Run up/down steps
Monday, December 1, 2008
Tuesday, December 2, 2008 WOD
Warmup:
Press Balance 3 reps
Snatch Balance 3 reps
High Hang Snatch 3 reps
-------------------------------
Workout:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Press Balance 3 reps
Snatch Balance 3 reps
High Hang Snatch 3 reps
-------------------------------
Workout:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
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