Blog Archives

WOD - Feb 1st, 2016

1/31/2016

Metcon:
10 Burpees over Rower
20 Sit Ups
30 Cal Row
40 Double Unders
(record time)

Rest 1:00

20 Burpees over Rower
40 Sit Ups
60 Cal Row
80 Double Unders
(record time)

Rest 2:00

30 Burpees over Rower
60 Sit Ups
90 Cal Row
120 Double Unders
(record time)

Rest 3:00

40 Burpees over Rower
80 Sit Ups
120 Cal Row
160 Double Unders

(record round time & total time)

45:00 Cap on workout

WOD - Jan. 29, 2016

1/28/2016

Strength:
12:00 EMOM
Bench Press
3 Reps 0:00 – 3:59 @ 65%
2 Reps 4:00 – 7:59 @ 75%
1 Rep 8:00 – 12:00 @ 85%

MetCon 1:
10 min Amrap
7 Deadlifts (225/155)
14 Push ups

MetCon 2:
21 – 15 – 9
Cal Row
3-2-1 Length Sled Push (Body Weight)

Cam, Sarah & Liam

WOD - Jan. 28, 2016

1/27/2016

MetCon:
20:00 AMRAP
1 Snatch (155/105) or 80%
1 Muscle Up
10 Double Unders
2 Snatch (155/105) or 80%
2 Muscle Up
20 Double Unders
etc.

Strength Class:
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 65-70%
2 Reps 4:00 – 7:59 @ 75-80%
1 Rep 8:00 – 12:00 @ 85-90%
Jerk

20:00 Shoulder Pre-hab/Re-Hab

WOD - Jan. 27, 2016

1/26/2016

Gymnastic Strength 1:
12:00 Front Lever Work

Gymnastic Strength 2:
8:00 Hand Stand Walk Work

MetCon 1:

12:00 AMRAP
4 rounds of:
Min 1: Front Squats, 225/155
Min 2: Double Unders
Min 3: HSPU

Your score is the lowest # of reps for each movement during the 4 rounds

MetCon 2:
750m Row

Stabilizer Strength:
10:00 Core Stabilization

Recreational Podium. Congratulations to all of our amazing athletes!

WOD - JAN 26, 2016

1/25/2016

Olympic Strength:
12:00 EMOM
3 Reps 0:00 – 3:59 @ 70%
2 Reps 4:00 – 7:59 @ 80%
1 Rep 8:00 – 12:00 @ 90%
Power Clean

MetCon:
15 jerks (135/95)
45 pull-ups
12 jerks (155/105)
36 pull-ups
9 jerks (185/135)
27 pull-ups

Strength Class:
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 65-70%
2 Reps 4:00 – 7:59 @ 75-80%
1 Rep 8:00 – 12:00 @ 85-90%
Snatch Pull

24:00 E2MOM
3 Reps 0:00 – 3:59 @ 65-70%
2 Reps 4:00 – 7:59 @ 75-80%
1 Rep 8:00 – 12:00 @ 85-90%
Front Squat

The 2016 CrossFit Elgin Winter Challenge Elite Podium.
Congratulations to all our athletes on an amazing performance!

WOD - Jan 25, 2016

1/24/2016

Metcon:
5 Rounds:
1:00 each of:
Rope Slams
KB/DB Lunges (45/35 Each Hand)
Push Ups
Ab Crushers
Cal. Row
Rest

WOD - Jan. 22, 2016

1/21/2016

6 Rds:
24 Double Unders
18 Cal Row
12 1-arm alternating DB Snatch, 65/45 (6/side)
6 Deadlifts (275/185)

WOD - Jan. 21, 2016

1/20/2016

8 Rounds:
1:00 – Row (Cal)
1:00 – Russian KB Swings (55/35)
1:00 – Sled Push (180/135)
1:00 - Plank
1:00 – Rest

Strength Class:
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 65-70%
2 Reps 4:00 – 7:59 @ 75-80%
1 Rep 8:00 – 12:00 @ 85-90%
Back Squat

WOD - Jan 20, 2016

1/19/2016

Gymnastic Strength Prep:
Within 3:00 set max unbroken set of Strict HSPU

Rest 3:00

Within 2:00 set max unbroken set of Strict Pull Ups

Gymnastic Strength
12:00 EMOM
Odd: Strict HSPU
Even: Strict Pull Ups
@ 80% of your max set above or last weeks reps

MetCon:
500/420m row
15 Clean & Jerk (115/75)
12 Pull Ups
9 TTB (Rec = Knee Raises)

Stabilizer Strength:
10:00 Core Stabilization

WOD - Jan 19, 2016

1/18/2016

Olympic Strength:
12:00 EMOM
3 Reps 0:00 – 3:59 @ 70%
2 Reps 4:00 – 7:59 @ 80%
1 Rep 8:00 – 12:00 @ 90%
Hang Power Snatch

MetCon:
21-15-9
Thruster (95/65)
Burpee over bar
Toes to Bar

Strength Class:
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 65-70%
2 Reps 4:00 – 7:59 @ 75-80%
1 Rep 8:00 – 12:00 @ 85-90%
Clean Pull

24:00 E2MOM
3 Reps 0:00 – 3:59 @ 65-70%
2 Reps 4:00 – 7:59 @ 75-80%
1 Rep 8:00 – 12:00 @ 85-90%
Bench Press