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

Life changing fitness

WOD - Monday May 1, 2017

4/30/2017

0 Comments

 
Picture
Strength 1:

15:00 EMOM

1:00 Back Squats 3 reps @ 85%

1:00 Strict Pull ups

1:00 Rest

Strength 2:

2 Rounds:

Max reps @ 85% Back Squat

Rest 5:00 between attempts

Metcon:

10:00 AMRAP

15 Cal AB

20 Renegade Row (50/35)
​

0 Comments

WOD - Friday April 28, 2017

4/27/2017

0 Comments

 
Picture
MetCon:

3 Rounds For Time:

24 Deadlifts (135/95)

18 Box Jumps

12 Shoulder to overhead (135/95)

800m run


0 Comments

WOD - Thursday April 27, 2016

4/26/2017

0 Comments

 
Picture
Oly Skill:

 20:00 E2MOM

 Odd: 1 Clean Pull + 1 Hang Power + 1 Hang Squat Clean

Metcon 1:

5-4- 3-2- 1 (Each Shoulder)

SB Shoulders

1 lap Carry after each round (10 total laps)

Metcon 2: Wait For It...



0 Comments

WOD - Wednesday April 26, 2017

4/25/2017

0 Comments

 
Picture
Strength:

20:00 Hand Stand Work 

Metcon:

10:00 AMRAP

15 Ring Rows

10 Double OH KB Lunges (35/25)

15 Cal Assault Bike

10 Double OH KB Lunges (35/25)

0 Comments

WOD - Tuesday April 25, 2017

4/24/2017

0 Comments

 
Picture
Skills: 20:00 to work up to a
Heavy, NOT MAX Squat Snatch

Metcon: 12:00 AMRAP

3 Snatch (115/75)

6 Bent Over Row

9 Pull Ups
​

0 Comments

WOD - Monday April 24, 2017

4/23/2017

0 Comments

 
Picture
​​Strength 1: 
20:00 EMOM
1:00 Front Squats 6 reps @ 70%
1:00 Strict Ring Pull ups
2:00 Rest

Metcon :
21 Thrusters (95/65)
21 Pull Ups
15 Thrusters (135/95)
15 C2B Pull Ups
9 Thrusters (185/135)
9 Muscle Ups
​
12:00 Cap
​

0 Comments

WOD - Friday April 21, 2017

4/20/2017

0 Comments

 
Picture
1000m Row

Deck of Cards.

Diamonds: Push Ups

Hearts: Air Squats

Spades: Sit Ups

Clubs: Ring Rows

0 Comments

WOD - Thursday April 20, 2017

4/19/2017

0 Comments

 
Picture
Oly Skill:

 20:00 E2MOM

 Odd:

 1 Snatch Balance + 1 OH Squat

 Even:

1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch

METCON:
​

60 Wall Balls

30 Pull Ups

40 Wall Balls

20 C2B

20 Wall Balls

10 Bar Muscle Ups

0 Comments

WOD - Wednesday April 19, 2017

4/18/2017

0 Comments

 
Picture
​​Strength:

16:00 EMOM

1:00 Push Jerk 3 Reps @ 80 %

1:00 Rest

1:00 Bent Over Rows – 10 Reps

1:00 Rest

Metcon : 5 Rounds:

5 C2B Pull Ups

10 Lunges (135/95)

15 Ring Push Ups

10 Ring outs

5 Ring Dips
​

0 Comments

WOD - Tuesday April 18, 2017

4/17/2017

0 Comments

 
Picture
Gymnastic Skills:

1.) 5x 3 Reps Front Squat

:30 KB Hold Each Arm

:30 Ring Hang

2.) 120m SB Carry

(135/90)

60m Farmers Walk

(2x105/65)

30m Sled Push

(225/155)

15 Cal Legs only Assault Bike

3.)1:00 Max Effort Legs only Assault Bike

​

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