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

Life changing fitness

august 1, 2019

7/31/2019

0 Comments

 

​Metcon:

 
In 8 minutes:
1 mile run then AMRAP Deadlifts 315/205
 
In 10 minutes:
1 mile run then AMRAP 
Power cleans 225/155
 
In 12 minutes:
1 mile run then AMRAP
 OH Squats 135/95
 
 
 
MOBILITY WORK
 

0 Comments

july 31, 2019

7/31/2019

0 Comments

 

 
Turkish Get Ups
20:00 to set Max Weight 1 Rep Each side

Metcon:

50 Turkish Get ups at 50-60% of max. For Quality, not time.
 
 
 
Metcon 2:
50/40 Cal Row for time
 
 
 

0 Comments

july 29, 2019

7/28/2019

0 Comments

 

Split Squats

20:00 E2MOM
5 Rounds:
@ 0:00:
KB Front Rack BSS 
Odd Rounds: 3 L Leg
Even Rounds: 3 R Leg
 
@ 2:00
Heavy Farmers Carry

Metcon:

 
“Death by Front Squats”
 
EMOM
3 Front Squats
Start at (95/85) and add (10/5) each Min until unable to complete 3 reps within the min.

0 Comments

july 26, 2019

7/25/2019

0 Comments

 

​MetCon:

 Teams of 3:
1 Lap Sled Push each (225/155)
75 - Thrusters  (115/65) 
1 Lap Sled Push each (225/155)
50 - Squat Cleans (165/95) 
1 Lap Sled Push each (225/155)
100 - Deadlifts  (255/145) 
1 Lap Sled Push each (225/155)
50 - Squat Cleans  (150/85)
1 Lap Sled Push each (225/155)
75 – Thrusters (100/55) 
 
 

0 Comments

july 25, 2019

7/24/2019

0 Comments

 

21:00 E3MOM
2 DB OH Squat + DB hang Squat Snatch each side
 
 Metcon:

 “DB Amanda”
9-7-5
Muscle Ups
DB Squat Snatch (75/45)
 
 
 
MOBILITY WORK
 

0 Comments

july 24, 2019

7/23/2019

0 Comments

 

​ 
Running
12:00 on Fast Feet

Metcon:

10 Rounds
100m Sprints
E2:30

0 Comments

july 23, 2019

7/22/2019

0 Comments

 

 
Running
12:00 on Fast Feet

Metcon:

10 Rounds
100m Sprints
E2:30

0 Comments

july 22, 2019

7/21/2019

0 Comments

 

20:00 E2MOM
5 Rounds:
@ 0:00:
KB Front Rack BSS 
Odd Rounds: 5 L Leg
Even Rounds: 5 R Leg
 
@ 2:00

Heavy Farmers Carry

​
“DB Fran”
21-15-9
DB Thrusters (35/20)

Pull Ups

0 Comments

July 19, 2019

7/18/2019

0 Comments

 

​20:00 AMRAP
Complete each section unbroken if able.
5 Strict Pull Ups
10 Kipping  Pull Ups
15 ButterFly  Pull Ups
10 C2B  Pull Ups
5 Muscle Ups  
 
 
5 Bench Pull ups
10 Seated Pull ups
15 Ring Rows
10 Seated C2B
5 TTB
 
MOBILITY WORK

0 Comments

July 18, 2019

7/17/2019

0 Comments

 

DB OLY

18:00 E2MOM
DB Clean Pull + DB Power Clean + DB Squat Clean
 

MetCon:

 15:00 AMRAP
10 DB Hang Power Cleans
25 Double Unders
10 DB Hang Squat Cleans 
25 Double Unders
10 DB Push Press
25 Double Unders
(50/30)
 

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