Wednesday 10.23.2019


Skill / Strength: 

In 5 Sets work up to a max weight for the Complex 

1 Power Clean 

2 Front Squats 

3 STOH 

4 Front Rack Lunges 

 

WOD: 

10 minute Ascending Ladder 

5 Kettlebell Swings (Heavy) 

5 Burpee Box Jumps (Normal Height) 

10 Kettlebell Swings 

10 Burpee Box Jumps 

15 Kettlebell Swings 

15 Burpee Box Jumps 

etc 

 

Cash Out: 

3- 5 minutes Foam Roll Lats & It Bands 

3- 5 minutes Lax Ball to Pecs & Traps 

Tuesday 10.22.2019


Skill / Strength: 

Strict Presses 

Work Up to max weight for 5 

Then…. 

Push Press 

Starting at last strict Press weight  

Work Up to max weight for 3 

 

WOD: 

30-20-10 

Pull Ups 

Shoulder to Overhead (115,75) 

Double Unders x3 

 

Cash Out: 

4 Rounds 

10 Alternating V-Ups 

20 Reach Thru’s (R+L= 1) 

Monday 10.21.2019


Skill / Strength: 

Every 2 minutes for 12 minutes 

2 OHS or Front Squats  

(climb in weight when possible)
 

WOD  

750m Row 

75 Wall Balls 

750m Row 

 

If time allows….Cash Out: 

10 minute AMRAP 

8 Pikes or Knee Ups with Wall Ball 

8 Rotating Planks (R+L= 1) 

8 Mountain Climbers (R+L= 1) 

Saturday 10.19.2019


You just never know who is watching or who you are going to inspire. Young Emmet really captures the essence of 20.1 and the likeness of Mike Fagan.

 

Partner Hero WOD “Jenkins”

40 min AMRAP

50 burpees

400m run

50 KBS 53 /35

400m run

50 pullups

400m run

50 push ups

400m run

Divide reps and run together

Friday 10.18.2019


We will be serving Kettbell Kitchen Sample and The  Crossfit Open Workout 20.2 all day long!!!  Come in and get it!!

20 minute AMRAP

4 Dumbell Thrusters

6 Toes 2 Bar

24 Double Unders


Don’t forget to watch the announcement of 20.2 at 8pm HERE

WOD: 

Every 5 Minutes for 30 Minutes 

400m Run 

10 Burpees 

Then.  AMRAP 

5 V – Ups 

10 Push Ups 

15 Sit ups 

Wednesday 10.16.2019


We need to measure Stephen’s arms!   #unevenbars

Skill / Strength: 

Power Clean and Jerk  

7 Sets Total (after warm up) 

Starting at 70 – 75% of 1 RM and climb when possible 

3 Sets: 

Power Clean + Jerk + Power Clean + Jerk 

4 Sets 

Power Clean + Jerk 

 

WOD: 

500m Row 

50 Double Unders 

Then 10x the Complex: 

1 Power Clean (65% of 1 RM Clean & Jerk)  (155|105) 

1 Hang Squat Clean 

1 Jerk 

50 Double Unders 

500m Row

Tuesday 10.15. 2019


Skill / Strength: 

4 Rounds: 

5/5 DB OH Squats 

7/7 SA DB Rows 

  • Athletes may Climb in weight 
  • Athletes may go above the usual 50#/35# 

 

WOD: 

EMOM for 20 minutes 

Odd: 5 – 10 Heavy Wall Balls 

Even: Gymnastic Skill of Choice 

  • Go with whatever you want to work on: Pull Ups, C2B’s, TTB, Push Ups, Handstand Walking, Ring Dips, Double Unders, Burpees, whatever you think will help you and give you a great workout!

Monday 10.14.2019


Congrats to Matt Gousie!!! Chicago Marathon only took him 4:22.  Way to go Matt, Derrah, Cici and 508 are super proud.

 

All Classes will run as usual.  No Holiday Schedule. 

Partner WOD: 

500m Row/400m Run 

250m Row/200m Run 

150m Row/100m Sprint 

250m Row/200m Run 

500m Row/400m Run 

  • Partner A Rows & Runs the specified distances then Partner B will Row and Run 
  • Score = total Time
     

Cash Out: 

5 Rounds 

10 Pike or Knee Tucks (off the rower) 

10 Windshield Wipers (R+L=1) 

Saturday 10/12/2019


Introducing Eliza Jean Brouillard!   Born 10/10/19 at 12:02 pm. Weighting in at 5 lb 3 oz and 18 3/4 long.  Congrats Emily and Erik.

Partner WOD:

3 Rounds:

4 Minutes Cal Bike

3 Minutes Box jump Overs

2 Minutes Pull Ups

2 Minutes Rest