Get a good look at what 49 is supposed to look like, cuz next year at 50 it's all over!

Rosanne’s B-Day WOD

For Time:

49 Box Jumps

49 Jumping Pull-ups

49 Kettlebell Swings

49 Walking Lunges

49 Knees-to-Elbows

49 Push Presses

49 Push-ups

49 Wall Ball Shots

49 Burpees

49 Double Unders

Looks like John is doing Luke's share of the lifting. Nice fingertip lift Luke's got going.

For Time: 1000 m Row

then…

3 rounds for time of:

400 m Run

21 Medicine Ball Cleans 20 lbs

12 Ring Dips Post total time.

Naperville Magazine’s BEST of NAPERVILLE

To my surprise in 2009 CrossFit of Naperville was chosen as Glancer Magazine’s READER’S CHOICE for “MOST LOVED GYM” in Naperville.

We can do this again! Just VOTE!!!!!!

We not only have an opportunity to do it again for 2010, but we can also try and get on Naperville Magazine’s list for “Best Gym” in Naperville.

Glancer Magazine: AMVAP by June 2010!

http://www.glancermagazine.com/readers_choice10.html

Naperville Magazine: Vote 10 rounds for time!!

http://www.napervillemagazine.com/?q=node/407

It is the Chicago way…Vote early, Vote often and tell your friends, family and really anyone that will listen.

then…

As many rounds as possible in 12 minutes of:
3 Hang Power Cleans 135 lbs
6 Knees-to-elbows
12 Wall Balls 20 lbs

Post total rounds.

We will like to minimize guests for Saturday’s workout, so that we can concentrate on helping our members through their Totals.

CROSSFIT TOTAL

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep,

GO BIG or GO HOME!!!

21, 15, 9 reps of:
Box Jump – 24″ Boxes
Slamballs 20 lbs
Kettlebell Swings 55 lbs

Post total rounds.

15 Burpees

10 Kettlebell Swings

Amanda gets her kipping pull-up. from CrossFit of Naperville on Vimeo.

“DT”

Five rounds for time of:

155 pound Deadlift

12 reps 155 pound Hang power clean

9 reps 155 pound Push jerk, 6 reps

Workout was a challenging game of HOOVERBALL!!!!