August 2013

  ATTENTION we ware closed on Saturday because we will be attending the HotShots 19 WOD at Fire Force CrossFit  in Elmhurst. WE WILL BE OPEN on Monday from 9-noon.   This is the WOD we will be doing at Fire Force CrossFit: “Hotshots 19“ Six rounds for time of: 30 Squats 135 pound Power […]

ATTENTION we will be closed on Saturday because we will be attending the HotShots 19 WOD at Fire Force CrossFit  in Elmhurst. WE WILL BE OPEN on Monday from 9-noon.   Friday (today) we will be running an Open Gym Style. Suggested lifts to work on: Deadlift 5,3,1+ Snatch Grip Deadlift 3,3,3+ (110,120 &130% of

  Skill Development: Rope Climb   WOD 5,4,3,2,1,1,2,3,4,5 rep rounds of Kettlebell Clean and Jerk (double Kettlebells) 55/35lb 10,9,8,7,6,5,4,3,2,1 Rep rounds of Burpees Post times to comments…..   …

WOD For time complete the following: Run 400m 2 rounds for time of: 15 Sumo Deadlift High Pulls 95/65lb 15 ring dips Then Run 400m 2 rounds 15 Power Snatch 95/65 15 Wall Balls Finish with another 400m run.

“Gwen“ Clean & Jerk* 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. *These ARE squat Cleans. Post loads to comments….

WOD 3 rounds for time of: Run 400m 21 Kettlebell swings 55/35lb 21 burpees   Post WOD mobility. Get ready for some O-lifting this week. Do some shoulder and hip mobility. Be aggressive!   Post times to comments..

Open Gym from 9am till noon.   Come for mobility, a workout, or work on some lifts. I will have coffee ready as well.

  WOD 5 rounds for time of: 6 thrusters 115/80lb 9 chest to bar pull ups   post loads and times to comments…

    Measuring up.   MAX EFFORT Deadlift 3,3,3+   WOD 10 minute AMRAP Double Unders   Post loads and total reps to comments….

WOD: 5 rounds for time of: 9 power cleans 135/95lb 9 burpees 9 toes to bar   Post loads and times to comments….+