Blog Archives - CrossFit Elgin

WOD - Sept 30, 2016

9/29/2016

Strength:
24:00 EMOM
1:00 Explosive Squats 3 reps @ 65%
1:00 Strict Pull ups
1:00 Rest

Metcon:
30 Ring Rows
30 Front Squat (95/65)
30 Cal Row
20 Pull Ups
20 Front Squat (185/135)
20m Sled Push
10 C2B Pull up
10 Front Squat (225/155)
10 Burpees

WOD - Sept 29, 2016

9/28/2016

20:00 E2MOM
Odd:
1 Snatch Balance + 2 OH Squat
Even:
2 Snatch Pull + 1 Squat Snatch

Metcon:
14 minutes AMRAP:
70 double-unders
7 ring muscle-ups
7 snatches (155/105lbs)

WOD - Sept 28, 2016

9/27/2016

Strength:
20:00 EMOM
1:00 Bench 10 Reps @ 70 %
1:00 Ring Rows 10 Reps
3:00 Rest

Metcon:
Partner WOD:
2016 Team Series Event 3

Max calories rowed in 5 min
Rest 5:00
Max push presses in 5 min (115/85)

You may switch partners as many times as needed.

WOD - Sept 27, 2016

9/26/2016

Speed:
3x burpee obstacle course. Rest approx 2:00

Metcon:
For time:
80 Double Unders
40 Burpees
20 Strict Pull-ups
60 Double Unders
30 Burpees
15 Strict Pull-ups
40 Double Unders
20 Burpees
10 Strict Pull-ups
20 Double Unders
10 Burpees
5 Strict Pull-ups

WOD - Sept 26, 2016

9/25/2016

Strength:
15:00 EMOM
1:00 Deadlift 2 reps @ 80%
1:00 Strict HSPU
1:00 Rest

Metcon:
30 Deadlifts (185/135)
30 Pull Ups
30 Call Assault bike

Bonus:
5 Rounds:
20 Hollow Rock
20 Situps

WOD - Sept 23, 2016

9/22/2016

MetCon:
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

WOD - Sept 22, 2016

9/21/2016

Strength:
12:00 to work up to a heavy odd footed Split Jerk

MetCon 1:
11 Power Clean (185/135)
11 Jerk (185/135)
11 TTB

Metcon 2:
22 Cal. Assault Bike
22 Snatch (95/65)
22 Burpees over bar

WOD - Sept 21, 2016

9/20/2016

Strength:
Complete 4 Supersets of:
A. 20 Ring Rows
B. 5-10 Strict TTB
* Rest 1 minute between rounds.

Metcon:
4 Rounds:
200m Sand Bag Run (135/90)
15 Sit Ups
10 Sand Bag Deadlift
5 Sand bag cleans (w/out using handles)

WOD - Sept 20, 2016

9/19/2016

Strength:
16:00 E2MOM
Clean Pull, Hang Squat Clean, Jerk complex

MetCon:
12 min Amrap
4 Squat Cleans (225/155)
12 Strict HSPU

WOD - Sept 19, 2016

9/18/2016

Skill:
10:00 to work on
Hand Stand Walk

Metcon:
10 Rounds:
Every 3 mins (30 mins)
12 Cal. Row
12 Deadlifts (185/125)
12 Deficit Push Ups (45s/25s)