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

Life changing fitness

WOD - July 31, 2015

7/30/2015

0 Comments

 
Picture
Strength 1:
25:00 to Find 1RM Clean

MetCon:
1 Min Push Ups
1 Min Snatch (95/65)
1 Air Squats
2 Min Snatch (115/75)
1 Min Pull Ups
3 Min Snatch (135/85)
1 Min Burpees


0 Comments

WOD - July 30, 2015

7/29/2015

0 Comments

 
Picture
Gymnastic Strength:
15:00 Planche Work

Metcon 1:
21-15-9
Back Squat (185/135)
KB Swings (75/55)


Rest 5min

Metcon 2:
12-9-6
Front Squat (155/115)
Chest to Bar Pull Ups

Rest 5min
Metcon 3:
9-6-3
OH Squat (135/95)
HSPU


Strength  Class:
Part 1:

Jerk Foot Work

Part 2:
Mobility Work


0 Comments

WOD - July 29, 2015

7/28/2015

0 Comments

 
Picture
Gymnastic Strength:
In as few sets as possible complete:
5 Ring Muscle ups
10 Bar Muscle ups
20 C2B Pull up
30 Pull ups
25:00 Cap

MetCon:
6:00 AMRAP
8 Burpees
48 Double Unders

Bonus:
100 Hollow Rock for Time

0 Comments

WOD - July 28, 2015

7/27/2015

0 Comments

 
Picture
Strength :
25:00 to Find 1RM Front Squat

Metcon:
21 Thrusters, (95/65)
21 Russian KBS, (75/55)
400m Run
15 Thrusters, 95/65
15  
RussianKBS, (75/55)
400m Run
9 Thrusters, 95/65
9
Russian KBS, (75/55)
400m Run


Strength  Class:
Mobility Work
HS Walk


0 Comments

WOD - July 27, 2015

7/26/2015

0 Comments

 
Picture
Strength:
25:00 to Find 1RM Shoulder Press

Metcon: 
24:00 AMRAP
A. In a 10 Minute Window:
1 Mile Run + Max reps of deficit HSPU (6/3)

Rest 3:00


B. In a 7 Minute Window: (at the 10:00 mark)
800m Run + Max reps of Strict HSPU

Rest 3:00


C. In a 4 Minute Window: (at the 20:00 mark)
400m Run, Max reps of HSPU


0 Comments

WOD - July 24, 2015

7/23/2015

0 Comments

 
Picture
Strength:
25:00 to Find 1RM Deadlift

MetCon 1:
Set Max Unbroken Clean & Jerk (135/95)

If you reach 30 reps (Grace) than time is your score. Otherwise, unbroken reps.
(5:00 Cap)

MetCon 2:
7:00 AMRAP
7 Kb Swings (75/55)
14 Wall Balls (20/14)


Sarah W and Nadine down at the beach


0 Comments

WOD - July 23, 2015

7/22/2015

0 Comments

 
Picture
Strength 1:
25:00 to Find 1RM Bench Press

Metcon :
15:00 AMRAP
15 squats
15 Sit ups
15 Push Ups
15 Pull ups

Tom and Justin down at the Beach

Strength  Class:
Part 1:
Snatch Pulls
 
Part 2:
Mobility Work


0 Comments

WOD - July 22, 2015

7/21/2015

0 Comments

 
Picture
MetCon:
30:00 AMRAP of:
800-meter Run,

25 Dumbbell Thrusters, 35/25 lb.
400-meter Farmers Carry, 35-/25 lb. dumbbells



Brandon pulling hard during the "Terrible Tire"

0 Comments

WOD - July 21, 2015

7/20/2015

0 Comments

 
Picture
Strength :
25:00 to Find 1RM Jerk

Metcon:
3 Rounds:
21 Cal Row
15 Box Jumps, 24/20
9 Power Snatch, 135/85

Coach Steve @ Beach Brawl 2015                 Strength  Class:
                                                                        Mobility Work


0 Comments

WOD - July 20, 2015

7/19/2015

0 Comments

 
Picture
Strength:
25:00 to Find 1RM Back Squat

Metcon: 
12:00 Amrap
6 Chest to Bar Pull Ups
12 Burpees

24 Double Unders

Brandon, Nicki and Matt @ Beach Brawl 2015


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