CrossFit Elgin
  • Home
    • About CrossFit
  • New Members
  • Kids & Teens
  • Membership & Classes
  • Contact Us
    • Get Started
  • Winter Challenge

Life changing fitness

WOD - Feb. 1, 2018

1/31/2018

0 Comments

 
Picture
MetCon:
50-40-30-20-10
Assault Bike
Cal Row
Burpees

0 Comments

WOD - Jan. 31, 2018

1/30/2018

0 Comments

 
Picture
MetCon:
21m Sled Push (275/185)
15 Single DB Lunges (45/25)
9 DB Snatch(Each Arm)(45/25)
Rest 3:00
21m Sled Push (275/185)
15 DB Lunges (55/30)
9 DB Snatch(Each Arm)(55/30)
Rest 3:00
21m Sled Push (275/185)
15 DB Lunges (65/40)
9 DB Snatch(Each Arm)(65/40)
Rest 3:00
21m Sled Push (275/185)
15 DB Lunges (80/50)
9 DB Snatch(Each Arm)(80/50)
Rest 3:00
21m Sled Push (275/185)
15 DB Lunges (95/65)
9 DB Snatch(Each Arm)(95/65)
 

0 Comments

WOD - Jan. 30, 2018

1/29/2018

0 Comments

 
Picture
Skill:
Hand Stand Walk

Metcon:
For time:
50 Bench Press (185/135)
50 Strict Pull Ups
50 Ring Dips
50 Bent Over Rows (135/95)
 
#tightytuesday
12:00 Mobility

0 Comments

WOD - Jan. 29, 2018

1/28/2018

0 Comments

 
Picture
Strength:
“#MegaMonday”
20:00 EMOM
1:00 5 Reps Bodyweight (or the weight you started with in week 1 of strength cycle.
1:30 Rest
1:00  10 High Pulls Each arm

MetCon:
12:00 AMRAP
6 – Double KB Front Rack Bulgarian Split Squats (35/25)
12 – Strict KB Press
18m – Sled push (155/105)
24 Cal Assault Bike

0 Comments

WOD - FRIDAY JANUARY 26TH, 2018

1/26/2018

0 Comments

 
Picture
12:00 Aerobic Capacity Builder
Set Max 250m Row
Rest 4:00
2 Rounds 200m row @ your 250 time. Rest :15 between rounds
Rest 2:00
1000m row for time. Try and maintain at or just below your 200m pace.
​
MetCon:
 Partner WOD:
0-10:00
50 D-Ball Cleans (150/100) Rest remaining time
10:00 – 20:00
Tabata Assault Bike:
10 Rounds each.
 
#Flexyfriday
15:00 Mobility

0 Comments

WOD - Thursday January 25th, 2018

1/24/2018

0 Comments

 
Picture
Strength: 
5 sets of 5 reps each leg of:
OH Bulgarian Split Squat

Metcon
 20:00 AMRAP
5 Lap Shuttle Sprint
10 Strict Pull Ups
15 OH Plate Lunges (45/25)
 
 

0 Comments

WOD- Wednesday January 24th, 2018

1/23/2018

0 Comments

 
Picture
Metcon:
21 Wall Balls
15 Burpee to 6”
9 Power Snatch (75/55)
Rest 3:00
21 Wall Balls
15 Burpee to 6”
9 Power Snatch (95/65)
Rest 3:00
21 Wall Balls
15 Burpee to 6”
9 Power Snatch (115/75)
Rest 3:00
21 Wall Balls
15 Burpee to 6”
9 Power Snatch (135/85)
Rest 3:00
21 Wall Balls
15 Burpee to 6”
9 Power Snatch (155/100)
 

0 Comments

WOD - Tuesday January 23rd, 2018

1/22/2018

0 Comments

 
Picture
Skill:
Muscle Up Work

Metcon:
20:00 CAP
25 Cal Row
10 Burpee HSPU
50 Cal Row
20 Burpee HSPU
75 Cal Row
30 Burpee HSPU
100 Cal Row
40 Burpee HSPU
 
#tightytuesday
12:00 Mobility

0 Comments

WOD - Monday January 22nd, 2018

1/21/2018

0 Comments

 
Picture
“#MegaMonday”
20:00 EMOM
1:00 Add 1 rep from last week Back Squat as fast as possible with proper technique
1:30 Rest
1:00  Add 1 rep more than last week for  rounds  1& 3 – C2B Pull Ups
 
Metcon:
Teams of 3
5:00 AMRAP
Thrusters (95/55)
Assault Bike
 
Any teammate may do any # of reps of any movement. Score is total reps
 

0 Comments

WOD - Friday January 19th, 2018

1/18/2018

0 Comments

 
Picture
9:00 Aerobic Capacity Builder
Teams of 3: (or approx. :30 work/1:00 Rest)
30m Sled Push (155/105)

MetCon:
 12min AMRAP
10 KB Swings (55/35)
5 KB Clean & Jerk (left)
10 OH Lunges (left arm)
10 Burpees
5 KB Clean & Jerk (right)
10 OH Lunges (Right arm)
​
#Flexyfriday
15:00 Mobility

0 Comments
<<Previous

    Archives

    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012

    Categories

    All
    WOD's

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
    • About CrossFit
  • New Members
  • Kids & Teens
  • Membership & Classes
  • Contact Us
    • Get Started
  • Winter Challenge