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

Life changing fitness

WOD - Oct 31, 2014

10/30/2014

0 Comments

 
Picture
MetCon:
750m Row
20 HSPU
20 Deadlift (225/155)
75 Double Unders
20 Hand Release Pushups
20 Hang Power Cleans (135/95)
75
Double Unders
20 Wallballs (20/14)
20 Front Squats (135/95)
75 Double Unders
20 Pullups
20 Push Press (95/65)
75 Double Unders
20 Burpees
20 OH Squats (95/65)
750m row

0 Comments

WOD - Oct 30, 2014

10/29/2014

0 Comments

 
Picture
Strength :
2x Max Time Plate Pinch (45/25)
Rest 5:00 between attempts

MetCon:
6 rounds [4:00 work - 1:00 Rest]
Run 400m
AMRAP
10 Deadlift (225/155)
50 Double Unders

Lifting Class:
Push Jerk
3-3-3-3-3

High Hang Power Snatch
2-2-2-2-2

Wide Grip Bench Press
4-4-4-4-4


0 Comments

WOD - Oct 29, 2014  "Cirillo"

10/28/2014

0 Comments

 
Picture
“Cirillo” 
24:00 AMRAP
10 Hang Power Cleans (95/65)
22 Air Squats 
14 Burpees  

 Cpl. Nathan Cirillo was a doting father, an animal lover and a proud soldier who dreamed of serving his country since he was barely a teenager. Cirillo became a cadet when he was just 13, then joined the Argylls of Canada – 91st Canadian Highlanders about five years ago. His most recent and final duty — standing sentry at the National War Memorial in Ottawa — began Monday. The Hamilton native was living that dream Wednesday morning Oct. 22nd, 2014 when he was gunned down in the nation’s capital while performing one of the highest honours bestowed upon only the finest Canadian soldiers — standing guard with an empty rifle over the Tomb of the Unknown Soldier on Parliament Hill. “Someone who is assigned to ceremonial guard at the cenotaph in Ottawa is a very highly trained, qualified individual,””to stand in ceremony at the National War Memorial in Ottawa, right next to the Parliament Buildings, is one of the highest accolades you can get.” You will always be remembered.

0 Comments

WOD - Oct 28, 2014

10/27/2014

0 Comments

 
Picture
Strength:
10:00 Pull Up Work
Kipping, strict, butterfly, whatever you need to work on the most.

MetCon:
9-7-5 reps for time of:
Bodyweight front squats
Bar muscle-ups


Speed:
1000m Row for time


0 Comments

WOD - Oct 27, 2014

10/26/2014

0 Comments

 
Picture
Strength:
Overhead Squat
3-3-3-3-3

MetCon 1:
Partner WOD
60 DB Snatch (75/50)
Partner switches every 10 reps

MetCon 2:
Sled Push 100m (225/155)

0 Comments

WOD - Oct 24, 2014

10/23/2014

0 Comments

 
Picture
Strength:
15:00 to find max 20m Zercher Carry

MetCon 1:
7-6-5-4-3-2-1 Muscle ups (or 14-12-10, etc C2B Pull ups)
14-12-10-8-6-4-2 Burpee Box Jumps (24/20)

MetCon 2:
8:00 amrap
3-6-9-12.....
Power Clean (135/95)
Calorie Row



What a great looking bunch of people!

0 Comments

WOD - Oct 23, 2014

10/22/2014

0 Comments

 
Picture
Strength 1:
2:00 Side Plank Walk for distance (10m shuttle)

Strength 2:
10:00 EOMOM(every other min)
L-sit hold for time.

MetCon:
3 rounds for time
10 Power Cleans (115/75)
25 sit ups
1 rope climb
50 double unders
500m row


0 Comments

WOD - Oct 22, 2014

10/21/2014

0 Comments

 
Picture
Speed:
500m Row for time
 
MetCon:
“Jackie's Jacked”
1000m Row (damper @ 10/8)
50 Thrusters (95/65)
30 C2B Pull Ups
0 Comments

WOD - Oct 21, 2014

10/20/2014

0 Comments

 
Picture
How Coach Keith should have to do all of his HSPU :)
Strength 1:
Bench Press
12-12-12

Strength 2:
5:00 EMOM
5 Ring Push Ups
10 Strict Ring Row

MetCon:
18:00 AMRAP:
3 Strict Pull Ups

6 HSPU
12 Russian Kettle Bell Swings (75/55)
240m Run


Lifting Class:
Thruster - L Foot Split Jerk - R Foot Split Jerk - Push Jerk Complex

0 Comments

WOD - Oct 20, 2014

10/19/2014

0 Comments

 
Picture
Strength:
Front Rack Bulgarian Split Squats
5-5-5-5-5 (Each leg)

MetCon: "Incredible Hulk II"
20min AMRAP
5 Deadlift (115/75#)
5 Hang Clean 
(115/75#)
5 Front Squats 
(115/753)
5 Push Press 
(115/75#)
5 Back Squats 
(115/75#)
5 Bar Facing Bupees


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

Powered by Create your own unique website with customizable templates.
  • Home
    • About CrossFit
  • New Members
  • Kids & Teens
  • Membership & Classes
  • Contact Us
    • Get Started
  • Winter Challenge