FRIDAY

Posted on Updated on

20140320-203451.jpg

photo courtesy of crossfit.com

STRENGTH
Deadlift OTM
8×3 @50% of last weeks weight, goal is speed here

METCON
“Workout 14.4”
(14 minute AMRAP:)
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Advertisements

THURSDAY

Posted on Updated on

20140319-210210.jpg

STRENGTH
Back Squat OTM
8×3 @50% of last weeks weight, speed is the goal here

METCON
(5 rounds for time)
12 HSPU
24 walking lunges
200m run

TUESDAY

Posted on

20140317-211620.jpg

A full class working on CrossFit Homer Glens first attempt at “Cindy”

STRENGTH
Power Snatch OTM
5×3 @ 10# less than last week

METCON
(for time)
30 SDHP @95/65#
50 alternating pistols
30 hang cleans @225/135#

MONDAY

Posted on Updated on

20140316-190114.jpg
Here are the the shirts. We finally decided on a design. There will also be tank tops and girl cut shirts as well. We will be asking for orders soon.

WEAR YOU GREEN TODAY FOR THE ST. PATRICKS DAY INSPIRED WORKOUT!!

STRENGTH
Ring dips

METCON
“St. Patricks Day WOD”
(3 rounds for time)
17 wallball shot 20/15#
17 double unders
17 burpees
17 goblet squat 50/35#

SATURDAY

Posted on

Strength
Snatch OT1:30
7×1, add 10# to last week

METCON
“Cindy”
(AMRAP in 20)
5 pull-ups
10 push ups
15 air squats

FRIDAY

Posted on Updated on

20140313-201122.jpg
<br /
Picture courtesy of http://www.crossfit.com

Workout 14.3

(8 minute AMRAP:)
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

THURSDAY

Posted on Updated on

Strength
Back squat OT1:30
5×1, add 20# to last week

METCON
(5 rounds)
AMRAP in 3
3 power cleans 135/95#
6 push press 135/95#
9 front squats 135/95#

*rest 1:00 between rounds

WEDNESDAY

Posted on

Strength
Clean and jerk 7×1
EMOM

METCON
(AMRAP in 8)
15 wallball shots 20/15#
15 KB swings 50/35#
15 HR push ups

TUESDAY

Posted on Updated on

20140310-084614.jpg
Remember this weekend. Get with Bridget to make an appointment. He does wonders for Bridget’s shoulder and is giving everyone a great deal who signs up for the 15th.
Strength
HSPU

Metcon
(7 rounds for time)
15 burpees
30 double unders

MONDAY

Posted on Updated on

20140309-214511.jpg
Saturday morning class nailing some back squats in the WOD.

Strength
Deadlift OT1:30
5×1 +20# from last week

Metcon
AMRAP in 12
12 thrusters 95/65#
12 medball ground to overhead 20/15#
12 box jumps 24/20″