Blog Archives

WOD - March 1, 2017

2/28/2017

Accessory work:
4 sets:
8 reps:
Bent over row – bicep curls + shoulder press DB complex

4 Super Sets:
8 DB Pull Overs
12 Weighted Supermans

Metcon:
5 Rounds:
5 Power Cleans (225/155)
30m Sled Push
1 Muscle Up

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WOD - Feb 28, 2017

2/27/2017

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Metcon:
10:00 E2MOM
15/12 Cal Assault Bike
5 Reps Back Squat

Score is total combined Squat weight. ie. 100# x 5 = 500# x 5 rds = 2500# total

Metcon 2:
10:00 Core Bonus

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WOD - Feb. 27, 2017 - Little Warrior WOD

2/26/2017

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LITTLE WARRIOR WOD

2 Rounds:
23 Reps of each Movement.

Malaya Noad is part of our CrossFit Elgin family (daughter of Ryan and Stefanie Noad)

Let's pump our hearts for Malaya, a little HERO!

Malaya has Hypoplastic Left Heart Syndrome (HLHS), which is a rare and complex congenital heart disease.

She has recently underwent open heart surgery (Feb 23) and is recovering well.

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Feb. 24, 2017 - OPEN 17.1

2/23/2017

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OPEN 17.1
10 DB Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 DB Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
30 DB Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
40 DB Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
50 DB Snatches (50/35)
15 Burpee Box Jump Overs (24/20)

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WOD - Feb 23, 2017

2/22/2017

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10:00 Skill Work

Metcon 1:
50-40-30-20-10 Calorie Row, 1 minute rest between sets

Metcon 2:
Sand Bag Shuffle
Carry 10 sand bags the length of the gym and back for time. Sandbags will increase in weight.

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WOD - Feb. 22, 2017

2/21/2017

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Accessory work:
4 sets:
6 Reps Sots Press

4 Super Sets:
8 reps Bulgarian Split Squat (each leg)
8 Romanian Deadlift

Metcon:
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

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WOD - Feb 21, 2017

2/20/2017

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Skills:
5:00 Double Under skill work

MetCon:
Set Max HSPU in 1:00
Rest 3:00
Set Max C2B in 1:00
Rest 3:00
Set Max Wall Balls in 1:00
Rest 3:00
Set Max Bar Facing Burpees in 1:00
Rest 3:00
Set Max TTB in 1:00
Rest 3:00
Set Max Cal Row in 1:00
Rest 3:00

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WOD - Feb 20, 2017 - Family Day - Noon ONly - Bring a Friend or Family Member Free!

2/19/2017

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Metcon:
Teams of 3 Complete:
50 Pull Ups
100 Thrusters (115/75)
150 Cal Assault Bike
200 Push Ups
250 Cal Row
300 Russian KB Swings (55/35)
350 Mountain Climbers
400 Double Unders
45:00 CAP

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wod - Feb 17, 2017

2/16/2017

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Strength:
20:00 E2MOM
2 – Squat Clean @
75% x 2 Rounds
80% x 2 Rounds
82.5% x 3 Rounds
85% x 3 Rounds

Metcon:
Open 13.1
17:00 AMRAP
40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 burpees
AMAP Snatch (210/120)

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WOD - Feb 16, 2017

2/15/2017

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Strength:
12:00 E2MOM
2 Reps OH Lunge (Each Leg)

Metcon:
For time:
7-6-5-4-3-2-1
Deadlifts (405/285#)
Muscle-ups (Rec = 4 Ring Dips)
Or:
21:00 EMOM
Min 1: 20/16 Cal Row
Min 2: 15 burpees
Min 3: 60 Double Unders