8 rounds for time of:Run 400 metersRest 90 seconds OR- Come in and WARM UP and MOBILITY, get ready for the Open. You will still walk out of the gym feeling like you did something productive, do not take active rest days lightly. Post total time to the Zen, not including eighth rest.
Havana Complete as many rounds as possible in 25 minutes of:150 double-unders50 push-ups15 power cleans Men: 185 lb.Women: 125 lb. Post rounds completed to the Zen.
WOD: 4 rounds for time:30 GHD situps30 GHD hip extensions100 ft. handstand walk Scaling options are available for this workout… come on in! Newer athletes should only perform GHD sit ups in small doses!
2018 Games Open starts this week… are you registered? WOD: Five 3-minute rounds of:10 Front squats (185/125)10 Box Jumps (30″/24″)Row/bike for calories with remaining time (alt. btwn. row and bike)Rest 3 minutes Post calories rowed to Zen!
Snatch And Muscle Up! Complete as many rounds as possible in 20 minutes of:5 snatches (you may power snatch or squat snatch)3 muscle-ups Men: 95 lb.Women: 65 lb.
Row/Bike For Calories Power Clean For Reps Put weight you used in ‘Description’ WOD/Conditioning:5 two minute rounds of First minute Row or Bike for calories (must do one of each during workout)Second minute Power Clean weight for reps (weight X reps = score)* *You MUST add weight each round. Conditioning:3 rounds of:GHD sit ups 10Hip
D-Bell Thrusters! WOD 3 rounds for time of:15 Right arm Dumbbell Thrusters 50/35lb15 Toes to bar15 Left arm Dumbbell Thrusters 50/35lb30 Double unders Post times to the Zen.
Tell your neighbors about CrossFit Kids run by our very own Joanie! (Starting up again this summer) For Saturday we will be having a Olympic Weightlifting class. The open gym time will be stopped by 10:30 so we can begin the class. The class will run 60-90 minutes depending on attendance. We will work on
350 Randy Rd, Unit 5, Carol Stream, Illinois 60188
(630) 793-1146