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Please Check our Facebook and INstagram pages for daily WOD's

3/31/2020

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www.facebook.com/CrossFitElgin

www.instagram.com/crossfit_elgin

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MARCH 18, 2020

3/17/2020

1 Comment

15:00 E2:30 (6 Rounds)
5 Reps Each Side Seated Strict DB Press

12 Bent Over “W” & “T” raises between Rounds

Metcon:

15:00 AMRAP
10 Push Press (115/75)
15 Deficit Push Ups (4/2”)
20 KB Swings (55/35)

1 Comment

MARCH 17, 2020

3/16/2020

0 Comments

“Anala”
1000m Row
Then:
21-15-9
DB box step overs (50/35)
Burpees
At the top of each min after the row: 5 C2B Pull Ups

0 Comments

March 16, 2020

3/15/2020

0 Comments

Heavy 1

Tempo Front Squats
20:00 E2MOM

ODD: 6 reps at 75% of Front squat max - 5 second decent

EVEN: 6 Weighted Jumps

Metcon:

12:00 AMRAP
6 Hang Squat Cleans (135/95)
12 Box Jumps (24/20)
18 Wall Balls

0 Comments

March 13, 2020

3/12/2020

0 Comments

16:00 E2MOM
2 - Alt Foot Split Snatch (1 ES)

MetCon:

30-20-10
OH Lunges (135/85)
Strict HSPU

0 Comments

March 12, 2020

3/11/2020

0 Comments

Tempo Back Squats
20:00 E2MOM

ODD: 8 reps at 75% of Back squat max - 5 second decent

EVEN: 6 Weighted Jumps

Metcon:

“Kong”

21-15-9
Back Squat (225/155)
KB Swing (75/55)

0 Comments

March 11, 2020

3/10/2020

0 Comments

9:00 Team WOD:
20 Sync TTB
20 Burpee over Boxes (48)

Rest 1:00

5:00 AMRAP
5 Legless Rope Climbs
15 Sync Axle Bar Thrusters (105/65)

0 Comments

March 10, 2020

3/9/2020

0 Comments

18:00 E3MOM
3 Reps Bench Press

20 Band Pull Aparts between rounds

Metcon:

21-15-9 Bench Press (135/85)
42-30-18 Cal Bike
(32-21-15 Ladies)
Rest 5:00 - Repeat

0 Comments

March 9, 2020

3/8/2020

0 Comments

18:00 E3MOM
8 Reps Supinated Bent Over Rows
Superset with 8 Reps Heavy KB Swings

Metcon:

1-10
Muscle Ups
Length Sand Bag/D-ball Carry (250/150)

15:00 Cap

0 Comments

March 6, 2020

3/5/2020

0 Comments

15:00 E2:30 (6 Rounds)
5 Reps Each Side Seated Strict DB Press

12 Bent Over “W” & “T” raises between Rounds

MetCon:

EMOM Until Unable to Continue:
3 Bench (225/135)
5 Push Ups
3 Strict Pull Ups
5 Ring Rows

15:00 Cap

Partner Challenge:

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Life changing fitness

Please Check our Facebook and INstagram pages for daily WOD's

MARCH 18, 2020

15:00 E2:30 (6 Rounds)
5 Reps Each Side Seated Strict DB Press

12 Bent Over “W” & “T” raises between Rounds

Metcon:

15:00 AMRAP
10 Push Press (115/75)
15 Deficit Push Ups (4/2”)
20 KB Swings (55/35)

MARCH 17, 2020

“Anala”
1000m Row
Then:
21-15-9
DB box step overs (50/35)
Burpees
At the top of each min after the row: 5 C2B Pull Ups

March 16, 2020

Heavy 1

Tempo Front Squats
20:00 E2MOM

ODD: 6 reps at 75% of Front squat max - 5 second decent

EVEN: 6 Weighted Jumps

Metcon:

12:00 AMRAP
6 Hang Squat Cleans (135/95)
12 Box Jumps (24/20)
18 Wall Balls

March 13, 2020

16:00 E2MOM
2 - Alt Foot Split Snatch (1 ES)

MetCon:

30-20-10
OH Lunges (135/85)
Strict HSPU

March 12, 2020

Tempo Back Squats
20:00 E2MOM

ODD: 8 reps at 75% of Back squat max - 5 second decent

EVEN: 6 Weighted Jumps

Metcon:

“Kong”

21-15-9
Back Squat (225/155)
KB Swing (75/55)

March 11, 2020

9:00 Team WOD:
20 Sync TTB
20 Burpee over Boxes (48)

Rest 1:00

5:00 AMRAP
5 Legless Rope Climbs
15 Sync Axle Bar Thrusters (105/65)

March 10, 2020

18:00 E3MOM
3 Reps Bench Press

20 Band Pull Aparts between rounds

Metcon:

21-15-9 Bench Press (135/85)
42-30-18 Cal Bike
(32-21-15 Ladies)
Rest 5:00 - Repeat

March 9, 2020

18:00 E3MOM
8 Reps Supinated Bent Over Rows
Superset with 8 Reps Heavy KB Swings

Metcon:

1-10
Muscle Ups
Length Sand Bag/D-ball Carry (250/150)

15:00 Cap

March 6, 2020

15:00 E2:30 (6 Rounds)
5 Reps Each Side Seated Strict DB Press

12 Bent Over “W” & “T” raises between Rounds

MetCon:

EMOM Until Unable to Continue:
3 Bench (225/135)
5 Push Ups
3 Strict Pull Ups
5 Ring Rows

15:00 Cap

Partner Challenge:

Archives

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Life changing fitness

​ 15:00 E2:30 (6 Rounds)5 Reps Each Side Seated Strict DB Press 12 Bent Over “W” & “T” raises between Rounds Metcon:15:00 AMRAP10 Push Press (115/75)15 Deficit Push Ups (4/2”)20 KB Swings (55/35)

“Anala”1000m Row Then:21-15-9 DB box step overs (50/35)Burpees At the top of each min after the row: 5 C2B Pull Ups

Heavy 1 Tempo Front Squats20:00 E2MOM ODD: 6 reps at 75% of Front squat max - 5 second decent EVEN: 6 Weighted Jumps Metcon:12:00 AMRAP6 Hang Squat Cleans (135/95)12 Box Jumps (24/20)18 Wall Balls

16:00 E2MOM 2 - Alt Foot Split Snatch (1 ES)MetCon: 30-20-10OH Lunges (135/85)Strict HSPU

​Tempo Back Squats20:00 E2MOM ODD: 8 reps at 75% of Back squat max - 5 second decent EVEN: 6 Weighted Jumps Metcon:“Kong” 21-15-9Back Squat (225/155)KB Swing (75/55)

​9:00 Team WOD:20 Sync TTB20 Burpee over Boxes (48) Rest 1:00 5:00 AMRAP5 Legless Rope Climbs15 Sync Axle Bar Thrusters (105/65)

​18:00 E3MOM3 Reps Bench Press 20 Band Pull Aparts between rounds Metcon:21-15-9 Bench Press (135/85)42-30-18 Cal Bike(32-21-15 Ladies)Rest 5:00 - Repeat

​ 18:00 E3MOM8 Reps Supinated Bent Over RowsSuperset with 8 Reps Heavy KB Swings Metcon:1-10Muscle UpsLength Sand Bag/D-ball Carry (250/150) 15:00 Cap

​15:00 E2:30 (6 Rounds)5 Reps Each Side Seated Strict DB Press 12 Bent Over “W” & “T” raises between Rounds MetCon:EMOM Until Unable to Continue:3 Bench (225/135)5 Push Ups3 Strict Pull Ups5 Ring Rows 15:00 Cap Partner Challenge:

Archives

Categories

15:00 E2:30 (6 Rounds)
5 Reps Each Side Seated Strict DB Press

12 Bent Over “W” & “T” raises between Rounds

Metcon:

15:00 AMRAP
10 Push Press (115/75)
15 Deficit Push Ups (4/2”)
20 KB Swings (55/35)

“Anala”
1000m Row
Then:
21-15-9
DB box step overs (50/35)
Burpees
At the top of each min after the row: 5 C2B Pull Ups

Heavy 1

Tempo Front Squats
20:00 E2MOM

ODD: 6 reps at 75% of Front squat max - 5 second decent

EVEN: 6 Weighted Jumps

Metcon:

12:00 AMRAP
6 Hang Squat Cleans (135/95)
12 Box Jumps (24/20)
18 Wall Balls

16:00 E2MOM
2 - Alt Foot Split Snatch (1 ES)

MetCon:

30-20-10
OH Lunges (135/85)
Strict HSPU

Tempo Back Squats
20:00 E2MOM

ODD: 8 reps at 75% of Back squat max - 5 second decent

EVEN: 6 Weighted Jumps

Metcon:

“Kong”

21-15-9
Back Squat (225/155)
KB Swing (75/55)

9:00 Team WOD:
20 Sync TTB
20 Burpee over Boxes (48)

Rest 1:00

5:00 AMRAP
5 Legless Rope Climbs
15 Sync Axle Bar Thrusters (105/65)

18:00 E3MOM
3 Reps Bench Press

20 Band Pull Aparts between rounds

Metcon:

21-15-9 Bench Press (135/85)
42-30-18 Cal Bike
(32-21-15 Ladies)
Rest 5:00 - Repeat

18:00 E3MOM
8 Reps Supinated Bent Over Rows
Superset with 8 Reps Heavy KB Swings

Metcon:

1-10
Muscle Ups
Length Sand Bag/D-ball Carry (250/150)

15:00 Cap

15:00 E2:30 (6 Rounds)
5 Reps Each Side Seated Strict DB Press

12 Bent Over “W” & “T” raises between Rounds

MetCon:

EMOM Until Unable to Continue:
3 Bench (225/135)
5 Push Ups
3 Strict Pull Ups
5 Ring Rows

15:00 Cap

Partner Challenge: