May 4, 2015

11002510_1011971375498103_6547894666395004962_nMETCON
4 Rounds for time of:
5 Clean and Jerks 175/113# (Int. 115/73, Adv. 205/133)
10 Chest to Bar Pullups (Int. Kipping Pullups)
15 Box Jump Overs 24in./20in.
250m. Run

Post time to comments.

May 3, 2015

11115599_10204470094055754_7941357023183216357_nSTRENGTH
Deadlift 5-5-5-5-5 reps

METCON
4 rounds for time of:
400 meter run
15 hang cleans 95/63#
20 push-ups

Compare deadlift 5RM to 11/2/14.
Post load and time to comments.

May 2, 2015

11091483_10204966582702898_1887083023930697142_n“SUMMER BODIES TABATA”

Ladies
Walking lunges with twists, 10# plate
Weighted leg lifts, 10# plate
Booty makers, 10# plate
Inward jump squats, 45# plate

Guys
Bent over rows, 65#
Dips
Curls with 25# dumbbells or unloaded bar
Bench press, 65#

Cash out (for everyone):
Accumulate 5 minutes in a plank.  May be broken up however you choose, but each time you come out of your plank perform 25 sit-ups.

Post total reps to comments.

May 1, 2015

10953180_10204583215874766_6545130086403414462_nMETCON
For time:
800 meter run
50 sit-ups
20 ring dips (Adv. From high rings)
600 meter run
50 sit-ups
25 strict press 95/63# (Int. 75/53, Adv. 115/73)
400 meter run
50 sit-ups
30 push-ups

Post time to comments.

April 30, 2015

IMG_4968STRENGTH
Front squat 5 sets of 5 at 65% of 1RM

METCON
“Helen”
3 rounds for time of:
400 meter run
21 kettlebell swings 53/35#
12 pull-ups

Compare “Helen” to 10/2/14.
Post time to comments.

April 29, 2015

11018581_10152676138852330_7636468993709963409_nSTRENGTH
Every 2 minutes for 10 minutes of:
2 squat snatches + 2 overhead squats
Minutes 0, 2, & 6 use 70% of 1RM snatch
Minutes 6 & 8 use 80%

METCON:  TEAM WOD

AMRAP 15 minutes of:
12 box jumps 24/20″
9 deadlifts 185/123# (Int. 135/93)
6 handstand push-ups (Int. push press)
*Partners will alternate after each round.

Post rounds and reps to comments.

April 28, 2015

sept 13 020STRENGTH
Back squat
5 sets of 5 @ 70% of 1RM
* Today begins our 6 week squat cycle.  It is intended to help you develop general strength and improve your Olympic lifts.  If you happen to miss a day, try to make it up on your next day back!

METCON
For time:
1000 meter row
40 kettlebell swings 53/35#
30 wall balls 20/14#, 10/9′
20 burpees
400 meter run

Post time to comments.

April 27, 2015

050STRENGTH
EMOTM for 10 minutes of:
1 hang squat clean + 1 squat clean + 1 jerk
*Try to increase weight each minute, working up to a heavy complex.

METCON
3 rounds for time of:
50 air squats
15 toes to bar (Int. 25 sit-ups)
10 clean and jerks 135/93# (Int. 95/63, Adv. 185/123)

Post max load and time to comments.

April 26, 2015

10334280_10206489440180979_5348878212086785555_nSTRENGTH
Back squat 5-5-5-5-5 reps

PARTNER WOD, TEAMS OF 2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Row (calories)
Burpee box jumps 24/20″
Unbroken shoulder to overhead 135/93# (bar may rest anywhere but on the ground)
*Relay style:  Each partner does the set of one, then each does the set of 2, etc….

Compare back squat 5RM to 11/19/14.
Post load and time to comments.

April 25, 2015

Good luck to Johnboy & Charley at the Christie Clinic Illinois marathon this morning at 7:00!  We know you have been training hard, and look forward to having you back doing CF wods again!

Good luck to Johnboy & Charley at your marathon this morning! We know you have been training very hard, and we look forward to having you back to doing CF wods with us.  Also wishing good luck to all our members who are running in the River to River relay today!

TABATA
Box jump overs 24/20″
Kettlebell swings 53/35#
Bottom-to-bottom air squats
Hand-release push-ups

Post total reps to comments.