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

Life changing fitness

WOD - APR 29th, 2016

4/28/2016

0 Comments

 
Picture
Olympic Lifting Work

10:00 EMOM
3 Reps Hang Squat Snatch at 2-5 lbs more than 2 weeks ago

10:00 EMOM
3 Reps Hang Squat Clean at 2-5 lbs more than 2 weeks ago

****FORM IS KING****

Metcon:

3 Rounds:
500m row
12 hang power cleans (155/105)
50 double unders

0 Comments

WOD - APR 28th, 2016

4/27/2016

0 Comments

 
Picture
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 55/35
25 Wallball Shots, 20/14
3 Minute Rest


Strength  Class
:05 Pause Back Squat
3-3-3-3-3
OH Squat, Snatch Balance, Squat Snatch Complex x5



0 Comments

WOD - APR 27th, 2016

4/26/2016

0 Comments

 
Picture
Metcon:

Gymnastic Strength
3 Rounds:
85% of max reps HSPU

Rest 2:00
85% of max reps Pull Ups
Rest 2:00

Strength 2:
7:00 EMOM
Weighted Step Ups
3 Reps each Leg

Metcon:
For time:
50 Calorie Row
40 Deadlifts, 155/105
30 Box Jumps, 24/20
20 Front Squats, 155/105

0 Comments

WOD - APR 26th, 2016

4/25/2016

0 Comments

 
Picture
​Strength:
10:00 EMOM
3 Reps Bench Press @ 75%
 
MetCon 1:
400m Sprint
 
Metcon 2:
 For time:

1 round of:
  100m Farmers Walk
  50 squats
  25 push press, (95/65)

Then, 2 rounds of:
  60m Farmers Walk
  30 squats
  15 push press, (95/65)  reps

​Then, 3 rounds of:
  40m Farmers Walk
  20 squats
  10 push press, (95/65)  
 
 
Strength  Class:
 
Bent over Rows
8-8-8-8-8
 
Clean Pulls
3-3-3-3-3
 
Weighted Ring Dips
5-5-5-5-5

0 Comments

WOD - APR 25th, 2016

4/24/2016

0 Comments

 
Picture
Strength:
 
20:00 EMOM
Odd: 3 Reps Front Squat @ 80%
Even: 3-10 Strict Ring Pull Ups
 
MetCon:
​
4 rounds:
20 Alt. Dumbbell Snatches (60/35)
20 Burpees

0 Comments

WOD - APR 22nd, 2016

4/21/2016

0 Comments

 
Picture
​Olympic Lifting Work
 
10:00 EMOM
3 Reps Hang Snatch @ 65% + 2-5#
 
10:00 EMOM
3 Reps Hang Clean @ 65% 2-5#
 
***FORM IS KING****
 
Metcon:
 
10 thrusters 135/95
50 double unders
8 thrusters 135/95
40 double unders
6 thrusters 135/95
30 double unders
4 thrusters 135/95
20 double unders
2 thrusters 135/95
10 double unders

0 Comments

WOD - APR 21st, 2016

4/20/2016

0 Comments

 
Picture
​Gymnastic Strength
 
3x
Max Strict HSPU
Rest 2:00
Max Strict Pull Up
 
Strength 2:
7:00 EMOM
Weighted Step Ups
3 Reps each Leg
 
 Metcon:
 
15:00 AMRAP
1 Deadlift (315/205)
1 Muscle Up
2.2, 3.3, 4.4, Etc
 
 
Strength  Class
 
Bench Press
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 85%
2 Reps 4:00 – 7:59 @ 90%
1 Rep 8:00 – 12:00 @ 95%
 
 
Bent over Rows
8-8-8-8-8
 
Ring Dips
3-3-3-3-3

0 Comments

WOD - APR 20th, 2016

4/19/2016

0 Comments

 
Picture
​Metcon:
1000m Run
90 Sit Ups
800m row
70 Double Unders
600 Rope Slams
50 Burpees
400m Pedal Bike
30 HSPU
200m Sled Push (135/90)
10 Muscle Ups

0 Comments

WOD - APR 19th, 2016

4/18/2016

0 Comments

 
Picture
​Strength:
10:00 EMOM
3 Jerk @ 75%
 
MetCon 1:
10:00 Cap
 
Athlete 1 Completes:
21 Jerks
15 Cleans
9  Snatch  (125/75)
*Axle Bar used for all reps*
 
Athlete 2 Completes:
21 HSPU
15 C2B Pull Ups
9  Bar Muscle Ups
 
Athlete 3 Completes:
21 Shuttle Sprints
15 Toes to bar
9m OH Lunges w/ Axle Bar (125/75)
 
Metcon 2:
400m Sprint
 
Strength  Class:
Deadlift
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 85%
2 Reps 4:00 – 7:59 @ 90%
1 Rep 8:00 – 12:00 @ 95%
 
Weighted Box Jump
 
3-3-3-3-3

0 Comments

WOD - APR 18th, 2016

4/17/2016

0 Comments

 
Picture
​Strength:
 
20:00 EMOM
Odd: 3 Reps Back Squat @ 80%
Even: 3-10 Strict Ring Pull Ups
 
MetCon:
Team WOD
 
12:00 Cap
100 Wall balls over Squat Rack (20#)
100 Burpees over post
100 C2B Pull ups

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