Rings 1: 3-5 rounds of: 8-12 reps Ring Rows 8-12 reps Assisted pull ups WOD AMRAP in 20 minutes 100 feet of walking lunges 100 feet of bear crawls (you may bend the knees!) 100 double unders Post total rounds and reps (Each round consists of 102 reps) completed to the Zen.
We begin a new month and it’s so important to step back and look at everything you have accomplished so far this year. Be proud of it!! It’s also important to evaluate what you still want to achieve. This helps us create new challenges for ourselves moving forward. We’re going to challenge ourselves this month
Crossfit Burpee Challenge Read More »
I hope everyone enjoyed this weeks Age Group Regional Qualifiers! It was some good tough programming from HQ. Now we will finish the week with a heavy quick one. Next week we will get back into our weightlifting and Ring programs. WOD For time complete the following: 2,4,6,8,10,12 rep rounds of Power Cleans 155/110lb (Masters+
AGOQ Workout 4 2 rounds for time: (35 minute time cap) 10 deadlifts, 20 deficit handstand push-ups, 30 front squats, Men: 315lb, 4.5-in. deficit, 95lb Women 225lb, 3 inch deficit, 65lb Masters 55+ Men: 255lb, no deficit, 75lb Women: 175lb, no deficit, 55lb Post time to the Zen.
AGOQ Workout 3 21-15-9 reps for time of: Shoulder-to-overheads, 135/95 lb. (55+ use 95/65lb) Chest-to-bar pull-ups (55+ chin over bar pull ups) Post times to the Zen.
AGOQ Workout 2 (Open WOD 16.2) Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans* Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed
AGOQ Workout 1 For time: (20 minute time cap) 100 dumbbell snatches (alternating, free arm/hand cannot touch body) 80-cal. row OR run to Gary ave then continue to the 400m mark and then return to the gym. 60 bar-facing burpees 40 muscle-ups Men use 50-lb. dumbbell (55+ 35lb) Women use 35-lb. dumbbell (55+ 20lb) Post
WOD 30-25-20-15-10-5 rep rounds for time of: Wall balls 20/14lb Dumbbell power snatches 55/40lb This workout is very deceiving….. Have fun!! Post times to the Zen!!
The scale is usually a negative thing in our life right? You may have this weird kind of relationship with your “weight”. I mean, it doesn’t define you (obviously), BUT… What you weigh can and should matter, but only to a certain extent. Let’s look at your waist circumference (well…you
Why Our Waist Circumference Matters 100x More Than What We Weigh Read More »
EMOM For twenty minutes… Even: 3x Cleans (squat) Odd: 5x Ring Dips and or Ring Push ups (you may alternate between the two ring exercises) Focus on quality and form. Then: Back squats: 3×3 @ 88% RINGS 1: 3-5 rounds of: 8-12 reps Mountain Climbers 30 second holds Planks
350 Randy Rd, Unit 5, Carol Stream, Illinois 60188
(630) 793-1146