CrossFit of Naperville » Neil

Monday…Push Press / Kettlebell Swing / Gasser

Neil — Mon, 21 May 2012 13:52:18 +0000

Congratulations to all of the CrossFit Games Regional Competitors this last weekend.

Push Press

3X5

then…

First minute do:
1 Kettlebell Swing 70 lbs
1/2 Gasser
Second Minute do:
2 Kettlebell Swing 70 lbs
1/2 Gasser
Third Minute do:
3 Kettlebell Swing 70 lbs
1/2 Gasser

Continue until you can not do all the work in the minute given.

Post total rounds.

Friday…Power Snatch / Box Jump

Neil — Fri, 18 May 2012 09:26:21 +0000

Saturday the gym will be CLOSED. We will be doing the warm-up for the Cystic Fibrosis Foundation’s Great Strides Event. We would love to get our members out to assist in the warm-up. All you will need is a good attitude and ENERGY!!!! http://www.cff.org/Great_Strides/dsp_WalkInformation.cfm?walkid=7645

Also, this weekend is the Regionals for the CrossFit Games. Go see it LIVE in McCook or on ESPN3

5 Rounds for time of:

6 power snatch

10 box jumps

Q7 Ranch Grass Fed Beef and Free Range Chicken

Neil — Thu, 17 May 2012 18:24:48 +0000

http://www.q7ranch.com/our-store/
Please enter Coupon code “CFNBEEF” to get 15% off of your order.
Enter CrossFit of Napervile as your address.
Select “CrossFit Group Delivery” as your delivery option to avoid the $10 Delivery charge.
There will be monthly deliveries of your orders.

Thursday…Squat / Push-up / Kettlebell Swings / Run

Neil — Thu, 17 May 2012 14:24:33 +0000

Squat 3×5

Then…

AMRAP in 12 minutes of:

5 clapping push ups

7 Kettlebell swings 70/55

40 yard sprint

Wednesday…Wallball / Toes to Bar

Neil — Wed, 16 May 2012 08:21:17 +0000

3 rounds for time of:

21 wall balls 40/20

21 toes to bar

Tuesday…Deadlift / Ring Dips / Knees to Elbows

Neil — Tue, 15 May 2012 11:17:10 +0000

10 rounds for time of:

3 Deadlifts
6 Ring Dips
9 Knees to Elbows

Monday…Press / Squat / Run / Burpee

Neil — Mon, 14 May 2012 21:16:37 +0000

Press

3×5

Then…

For time:

30 Back Squats – Body Weight
Sprint 200 meters
30 Bumper plate burpees 25/15 (holding plate the entire time, set plate on ground, do a push up, stand up with the plate and press overhead)

Friday…Kettlebell Swing / Pull-up

Neil — Fri, 11 May 2012 10:19:08 +0000

5 Rounds:

1min max rep KB Swings (70/55)

1min REST

1min max rep PullUps

1min Rest

Thursday…Bear Complex / Run

Neil — Thu, 10 May 2012 10:52:00 +0000

10min to establish a max effort Bear Complex (Rx Bear is seven times through the complex without decoupling from the bar)

then…

“Roaming Bear”

4 Rounds

Bear Complex @ 60-65% of previously established max effort (must complete circuit without decoupling from the bar for complex to count)

400m Run

Wednesday…Barbell Lunges / Sit-up / Ring Rows / Lateral Barrier Jump

Neil — Wed, 09 May 2012 14:50:43 +0000

For Time:
50 Standing Barbell Lunges
50 Sit-up
50 Ring Rows
50 Lateral Barrier Jumps (Over barbell)

Partition the exercises as needed.

Post total time.