CrossFit Elgin
  • Home
  • About CrossFit
  • Membership & Classes
  • personal-training
  • Contact Us

Life changing fitness

wod - Mar 1st, 2016

2/29/2016

0 Comments

 
Picture
 Strength:
12:00 EMOM
Back Squat
3 Reps 0:00 – 3:59 @ 70%
2 Reps 4:00 – 7:59 @ 80%
1 Rep 8:00 – 12:00 @ 90%
 
add 5-10#’s from 2 weeks ago
 
MetCon 1:
 
7 min Amrap
3-6-9-12-15-18 . . . .
Thrusters (95/65)
30 Double Unders
 
Rest 3:00
 
MetCon 2:
2:00 Max Reps of OHS (95/65)

Strength  Class:
 
Snatch Balance
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 negatives
 
3-3-3-3-3 w/ :05 negative
 
Max HSPU x 3

0 Comments

wod - feb 29th, 2016

2/26/2016

0 Comments

 
Picture
Metcon:

1000m row or 800m run
Then:

10 Rounds:
15 Goblet Squats (45/35)
15 Push ups
15 Sit ups


​Then:
1000m row or 800m run

0 Comments

wod - feb 26th, 2016 - OPEN 16.1

2/25/2016

0 Comments

 
Picture
Open 16.1
​
​20:00 AMRAP
25ft OH Lunge (95/65)
8 Burpees over Bar
25 OH Lunge (95/65)
8 C2B Pull Ups


0 Comments

wod - feb 25th, 2016

2/24/2016

0 Comments

 
Picture
Parner WOD
 With a partner row 10k.
 You may break it up however you would like.
 

​Strength  Class
Clean & Jerk:
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%
 
Deficit Deadlift:
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%
at same weight as C & J

0 Comments

wod - feb 24th, 2016

2/23/2016

0 Comments

 
Picture
​Gymnastic Strength:
3 rounds of:
Max unbroken reps of Strict Ring Dips
Rest 2:00
Max unbroken Strict Ring Rows w/ foot on a box
Rest 2:00
 
​MetCon:
10:00 AMRAP
2,4,6,8,10, etc
HSPU
C2B Pull Ups

Stabilizer Strength:
10:00 Core Blast

0 Comments

wod - feb 23th, 2016

2/22/2016

0 Comments

 
Picture
Strength:
12:00 EMOM
Front Squat
3 Reps 0:00 – 3:59 @ 70%
2 Reps 4:00 – 7:59 @ 80%
1 Rep 8:00 – 12:00 @ 90%
 


​MetCon 1:

21 Jerks, 135/95
15 Power Cleans, 135/95
9 Power Snatches, 135/95
 Rest 2:00
 
MetCon 2:
3:00 Max Reps of OHS immediately following the completion of MetCon 1

Strength  Class:
 
Snatch Balance
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 negatives
 3-3-3-3-3 w/ :05 negative
 Max HSPU x 3

0 Comments

Wod - feb 22, 2016

2/21/2016

0 Comments

 
Picture
​Metcon:
 
“Fixed Linda”
10-9-8-7-6-5-4-3-2-1 Reps for time of:

Dead Lift, 315/205
Bench Press, 185/115
Clean, 155/105

0 Comments

wod - feb 19th, 2016

2/18/2016

0 Comments

 
Picture
Strength:

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

MetCon:
​
30-25-20-15-10
Cal Row
18-15-12-9-6
Thrusters (95/65)

0 Comments

wod - feb 18th, 2016

2/17/2016

0 Comments

 
Picture
“The Dirty Thirty”

30 Box Jumps, 30/24
30 C2B Pull ups
30 Kettlebell Swings, 2/1.5-pood
30 Front Rack Walking Lunge Steps, 135/95
30 Toes to Bar
30 Push Jerks, 155/105
30 Dead Lifts, 175/125
30 Wallballs, 30/20
30 Burpees
90 Double Unders
Only 1 bar. Athlete is responsible for changing weights.

Strength Class
OH Squats: 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%

Max Muscle Ups x 3
​Max Wide Grip Strict Pull Up x 3

0 Comments

wod - Feb 17, 2016

2/16/2016

0 Comments

 
Picture
Gymnastic Strength:
Max HSPU
Rest 2:00
Max Stricts Pull Ups
Rest 2:00
Max HSPU
Rest 2:00
Max Stricts Pull Ups
Rest 2:00
Max HSPU
Rest 2:00
Max Stricts Pull Ups

MetCon:
3 Rounds:
20 Burpee Pull ups
15 Front Squats, (145/95)
10 OH Squats (95/65)

Stabilizer Strength:
​10:00 Core work

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

Proudly powered by Weebly
  • Home
  • About CrossFit
  • Membership & Classes
  • personal-training
  • Contact Us