Blog Archives

January 1, 2019

12/31/2018

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Wishing you a very happy New Year!

“Crain”
2 rounds:
34 push-ups
50-yard sprint
34 deadlifts (135 pounds)
50-yard sprint
34 box jumps (24-inch box)
50-yard sprint
34 clean and jerks (95 pounds)
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots (20 pound ball)
50-yard sprint
34 pull-ups
50-yard sprint

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December 31, 2018

12/30/2018

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“Coffey”
Run 800 meters
50 back squats (135 pounds)
50 bench presses (135 pounds)
Run 800 meters
35 back squats (135 pounds)
35 bench presses (135 pounds)
Run 800 meters
20 back squats (135 pounds)
20 bench presses (135 pounds)
Run 800 meters
1 muscle-up

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December 28, 2018

12/27/2018

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“Bruck” 4 rounds:
Run 400 meters
24 back squats (185 pounds)
24 jerks (135 pounds)

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December 27, 2018

12/26/2018

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“Desforges” 5 rounds:
12 deadlifts (225/155)
20 pull-ups
12 clean and jerk (135/95)
20 knees to elbows

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December 26, 2018

12/25/2018

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Boxing Day – Noon only

“White”
5 rounds:
3 - 15-foot rope clim
10 toes to bar
21 walking lunges with 45/25 pound plate held overhead
Run 400 meters

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December 25, 2018

12/24/2018

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Merry Christmas from Crossfit Elgin!

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December 24, 2018

12/23/2018

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“Hulkeno”
·       AMRAP in 20 minutes
·       Buy in:
·
40 Burpees
·       40 Box jumps
·
Then:
·       5 Deadlifts (115/75 lb)
·       5 Hang Power Cleans (115/75 lb)
·       5 Front Squats (115/75 lb)
·       5 Push Press (115/75 lb)
·       5 Back Squat (115/75 lb)

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December 21, 2018

12/20/2018

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Core/FUN

12:00 E2MOM

5 Reps DB Bench Press

MetCon:

3 Rounds:
5:00 Work/5:00 Rest

500m row
40m D-Ball Carry (150/100)
30m Yoke Carry (400/300)
Max Reps Bench Press (185/135)

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December 20, 2018

12/19/2018

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Glutes

12:00 E2MOM

5x Single Leg Deadlift

Metcon:

30:00 AMRAP
“Gita”
6 – Deadlifts (315/205)
12 – Demon Slayers (50/35)
18 – Pull Ups
24/18 – Cal Assault Bike

Life changing fitness

January 1, 2019

December 31, 2018

“Coffey”
Run 800 meters
50 back squats (135 pounds)
50 bench presses (135 pounds)
Run 800 meters
35 back squats (135 pounds)
35 bench presses (135 pounds)
Run 800 meters
20 back squats (135 pounds)
20 bench presses (135 pounds)
Run 800 meters
1 muscle-up

December 28, 2018

“Bruck” 4 rounds:
Run 400 meters
24 back squats (185 pounds)
24 jerks (135 pounds)

December 27, 2018

“Desforges” 5 rounds:
12 deadlifts (225/155)
20 pull-ups
12 clean and jerk (135/95)
20 knees to elbows

December 26, 2018

Boxing Day – Noon only

“White”
5 rounds:
3 - 15-foot rope clim
10 toes to bar
21 walking lunges with 45/25 pound plate held overhead
Run 400 meters

December 25, 2018

Merry Christmas from Crossfit Elgin!

December 24, 2018

“Hulkeno”
·       AMRAP in 20 minutes
·       Buy in:
·
40 Burpees
·       40 Box jumps
·
Then:
·       5 Deadlifts (115/75 lb)
·       5 Hang Power Cleans (115/75 lb)
·       5 Front Squats (115/75 lb)
·       5 Push Press (115/75 lb)
·       5 Back Squat (115/75 lb)

December 21, 2018

Core/FUN

12:00 E2MOM

5 Reps DB Bench Press

MetCon:

3 Rounds:
5:00 Work/5:00 Rest

500m row
40m D-Ball Carry (150/100)
30m Yoke Carry (400/300)
Max Reps Bench Press (185/135)

December 20, 2018

Glutes

12:00 E2MOM

5x Single Leg Deadlift

Metcon:

30:00 AMRAP
“Gita”
6 – Deadlifts (315/205)
12 – Demon Slayers (50/35)
18 – Pull Ups
24/18 – Cal Assault Bike

December 19, 2018

Partner/Team

1000 Cal Bike

Archives

Categories

Life changing fitness

“Coffey” Run 800 meters50 back squats (135 pounds)50 bench presses (135 pounds)Run 800 meters35 back squats (135 pounds)35 bench presses (135 pounds)Run 800 meters20 back squats (135 pounds)20 bench presses (135 pounds)Run 800 meters1 muscle-up

“Bruck” 4 rounds:Run 400 meters24 back squats (185 pounds)24 jerks (135 pounds)

“Desforges” 5 rounds:12 deadlifts (225/155)20 pull-ups12 clean and jerk (135/95)20 knees to elbows

​Boxing Day – Noon only “White”5 rounds:3 - 15-foot rope clim10 toes to bar21 walking lunges with 45/25 pound plate held overheadRun 400 meters

Merry Christmas from Crossfit Elgin!

“Hulkeno”· AMRAP in 20 minutes· Buy in:· 40 Burpees· 40 Box jumps· Then: · 5 Deadlifts (115/75 lb)· 5 Hang Power Cleans (115/75 lb)· 5 Front Squats (115/75 lb)· 5 Push Press (115/75 lb)· 5 Back Squat (115/75 lb)​

​Core/FUN12:00 E2MOM 5 Reps DB Bench PressMetCon: 3 Rounds:5:00 Work/5:00 Rest 500m row40m D-Ball Carry (150/100)30m Yoke Carry (400/300)Max Reps Bench Press (185/135)

Glutes 12:00 E2MOM 5x Single Leg Deadlift Metcon:30:00 AMRAP“Gita”6 – Deadlifts (315/205)12 – Demon Slayers (50/35)18 – Pull Ups24/18 – Cal Assault Bike

​Partner/Team 1000 Cal Bike

Archives

Categories

“Coffey”
Run 800 meters
50 back squats (135 pounds)
50 bench presses (135 pounds)
Run 800 meters
35 back squats (135 pounds)
35 bench presses (135 pounds)
Run 800 meters
20 back squats (135 pounds)
20 bench presses (135 pounds)
Run 800 meters
1 muscle-up

“Bruck” 4 rounds:
Run 400 meters
24 back squats (185 pounds)
24 jerks (135 pounds)

“Desforges” 5 rounds:
12 deadlifts (225/155)
20 pull-ups
12 clean and jerk (135/95)
20 knees to elbows

Boxing Day – Noon only

“White”
5 rounds:
3 - 15-foot rope clim
10 toes to bar
21 walking lunges with 45/25 pound plate held overhead
Run 400 meters

“Hulkeno”
· AMRAP in 20 minutes
· Buy in:
·
40 Burpees
· 40 Box jumps
·
Then:
· 5 Deadlifts (115/75 lb)
· 5 Hang Power Cleans (115/75 lb)
· 5 Front Squats (115/75 lb)
· 5 Push Press (115/75 lb)
· 5 Back Squat (115/75 lb)

Core/FUN

12:00 E2MOM

5 Reps DB Bench Press

MetCon:

3 Rounds:
5:00 Work/5:00 Rest

500m row
40m D-Ball Carry (150/100)
30m Yoke Carry (400/300)
Max Reps Bench Press (185/135)

Glutes

12:00 E2MOM

5x Single Leg Deadlift

Metcon:

30:00 AMRAP
“Gita”
6 – Deadlifts (315/205)
12 – Demon Slayers (50/35)
18 – Pull Ups
24/18 – Cal Assault Bike

Partner/Team

1000 Cal Bike