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

Life changing fitness

WOD - April 1, 2014

3/31/2014

0 Comments

 
Picture

“Shannon”

Partner WOD

20:14 AMRAP

19 – DB Snatch
70 – Double Unders
04 – HSPU
01 – Tire Flip
44 – Russian Twists

Partner 1 completes rounds while Parter 2 rows for Calories.

Score is Rounds & Reps and total Calories.

Happy Birthday Shannon!

Don't forget to join the B-day girl and others for breakfast right after the 6am class at Country Charm

0 Comments

WOD - March 31, 2014

3/30/2014

0 Comments

 
Picture
Strength 1:
Back Squat 3 Reps on the minute for 10 minutes

Strength 2:
Shoulder Press 3 Reps on the minute for 10 minutes

Strength 3:
Deadlift 3 Reps on the minute for 10 minutes

Metcon 
5 Min (AMRAP)
Burpee Box Jumps (24/20)


0 Comments

WOD - March 28, 2014 - "Open 14.5"

3/27/2014

0 Comments

 
Picture
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)
Burpees

Happy Birthday Debbie and Penny!

0 Comments

WOD – March 27, 2014

3/26/2014

0 Comments

 

Mystery WOD

"Aces Wild"

Picture
0 Comments

WOD - March 26, 2014

3/25/2014

0 Comments

 
Picture
For 30:00, rotate through the following 5 stations on the minute:

Minute 1 – 50 Meter Sled Push (185/135)
Minute 2 – 20 Hollow Rock
Minute 3 – 12 Burpees to 6 in target
Minute 4 – 10 Deadlifts (225/155 lbs)
Minute 5 – 8 Strict Pull Ups

CrossFitter of the Month Dan getting in done!

0 Comments

WOD - March 25, 2014 - "Jack"

3/24/2014

0 Comments

 
Picture
Strength:

Push Press
2-2-2-2-2-2-2-2

MetCon:
"Jack"

Complete as many rounds as possible in 20 minutes of:
115/75 pound Push press, 10 reps
10 KB Swings, 55/35
10 Box jumps, 24/20 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


0 Comments

WOD - March 24, 2014

3/23/2014

0 Comments

 
Picture
Strength:
20:00 EMOM

Power Clean x 1 rep
(add 5-10 lbs every minute until you reach a weight that you miss, then back off 5-10 lbs and stay there with the intention of hitting all remaining reps at that weight)

MetCon:
Partner WOD

10:00 AMRAP
10 Wall Ball (20/14)
1 Rope Climb
10 Hand Release Burpee Box Jump Overs (24/20)



Way to go Paula, Keith, Liam & Steve at Tuff Stuff in Kitchener!

0 Comments

WOD - March 21, 2014 - OPEN WOD 14.4

3/20/2014

0 Comments

 
Picture
OPEN WOD 14.4

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, (20/14)
30 cleans, (135/95)
20 muscle-ups

0 Comments

WOD - March 20, 2014

3/19/2014

0 Comments

 

Mystery WOD!

Picture
0 Comments

WOD - March 19, 2014

3/18/2014

0 Comments

 
Picture
Strength:
Close grip bench press
4-4-4-4-4

MetCon:
Five rounds for time of:
9 Deadlift
6 Hang power snatch
3 Overhead squat
(135/95/65)

Choose a weight that will allow you to finish in less than 10:00 but still challenge you.


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
  • New Members
  • Kids & Teens
  • Membership & Classes
  • Contact Us
    • Get Started