WOD
This week begins the CrossFit Open season! For the next 5 weeks we will be following CrossFit HQ programming and participating in the Open workouts.
Have fun and trust the programming!
WOD
2 Rounds for time of:
60 Kettlebll Swings 55/35lb
50 sit ups (GHD if you have been doing them regularly)
Row 1000m*
*You must row. If you are fourth to get to a rower and one is not available, you will run to gary ave and back, and then run 200m and back.
Post times to the Zen.
WOD
"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30/24" box
Post time to the Zen.
Weightlifting:
Snatch 1 rep
Front Squat 1 rep
For both lifts work up to a ‘heavy’ single. This does not necessarily have to be a 1 REP MAX, but the load should be what is heavy for you today. If you fail 3 times that will be your max for the day.
Conditioning:
5 minutes of Scales
3 sets of 10 reps of:
Reverse Hypers
Bumper raises
WOD
30-25-20-15-10-5 reps for time of:
Wall Balls 20/14lb*
Walking Lunges with the med ball*
Med Ball sit ups
*If you drop the ball for any reason there is a 5 burpee penalty. You are allowed to put the ball down during the sit ups.
Post times to the Zen.
"DT"
Five rounds for time of:
155/110 pound Deadlift, 12 reps
155/110 pound Hang power clean, 9 reps
155/110 pound Push jerk, 6 reps
Post time to the Zen.
This is ourfinal week of OUR programming because next week begins the Open and we will be following the main site www.crossfit.com HQ programming.
WOD
AMRAP in 20 minutes
2 Muscle ups (alternate 4 chest to bar pull ups)
10 burpees
Run 200m
Post rounds completed to the Zen
WOD
For time Complete the following exercises in any order:
30 Reps of Thrusters 75/55lb
30 Reps of Kettlebell swings 70/55lb
30 Reps of Toes to bar
30 Reps of Row for Calories
30 Reps of Burpees over the bar
Post times to the Zen.
Weightlifting:
Increase the loads from last week.
Snatch 5x1
Snatch Pull 3x2
Front Squat 3x2
Conditioning:
Push ups 5 sets @ 35%
Practice scales and L-sits.
Post loads to the Zen.
WOD
4 rounds for time of
30 sit ups
15 box jumps 30/24”
400m run
Post times to the Zen.
Weightlifting:
Increase the loads from last week.
Clean and Jerk 5x1
Clean pull 3x2
Back Squat 5x2
Conditioning:
Bumper raises 3x10
Reverse Hypers 3x10
Handstand holds, and Handstand walks.
On a continuously running 25-minute clock:
As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats
Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats
Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats
Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats
Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats
Post rounds completed for each to the whiteboard and total rounds and ‘plus’ reps to the Zen.
WOD
“Nancy”
5 rounds for time of:
Run 400m
15 Overhead squats 95/65lb
Post times to the Zen.
EMOM for 15 minutes
First Minute Deadlift 5 reps at 1.5 bodyweight
Second Minute Strict Ring Dips 7 reps
Third Minute One Legged box squats 10 reps alternating (one legged squat to a platform below parallel)
Conditioning:
Reverse Hypers 3x10
Bumper raises 3x10
Post loads to the Zen.
WOD
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows (no kipping)
3 wall climbs
post rounds completed to the Zen.
Weightlifting
The weights you use today should be heavier than last week.
Clean and Jerk 5x1
Then EMOM for 15 minutes
First minute: Back squat x3
Second minute: Strict pull up 7/5
Third minute: Push ups @35% of max
Conditioning:
Practice Scales for 5-10 minutes and do mobility!!
Post loads to the Zen.
Good Job to everyone who participated in Mike D. lifts 100 tons!
WOD
AMRAP in 20 minutes of:
Run 200m
20 Inverted Burpees (roll back/forward then kick up to handstand)
50 Sit ups
20 Burpee Box jumps 24/20”
Post rounds to the Zen.
WOD
"Helen"
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps (55/35lb)
12 pull-ups
Post time to the Zen.
Weightlifting:
Snatch 5x3 (yes they are squat)
Snatch pull 4x3
Front Squat 5x3
Use the same weights as last week.
Conditioning:
5 minutes each Handstands and L-sit
3x10 bumper raises
3x10 Reverse Hyper
Post loads to the Zen.
3 Rounds for max reps of:
1 minute of Box jumps 24"/20”
1 minute of Toes to bar
1 minute of Double unders
1 minute of Row for calories
1 minute of REST.
Post reps to the Zen.
Dont forget about Mike D lifts 100 Tons for DuPage Pads this Saturday at 9am!!
Weightlifting:
Power Snatch 5x3
Hang Clean (squat) 5x2
Conditioning:
Work on Scales for 5-7 minutes
5 Sets of Push ups at 35% of max
GHD sit ups and Hip and Back extensions 30-50 reps each
Post loads to the Zen.
350 Randy Rd. Unit 5
Carol Stream, IL 60188
Call Us: (630) 738-0638
or get your free trial here.
