Thursday…Midwest Qualifier’s “The Air Force WOD”

Posted by on February 11, 2010 · Leave a Comment 

Midwest Sectional Qualifier, “The Airforce WOD” or WOD #1 A CONTINOUS CLOCK WILL BEEP AT THE BEGINNING OF EACH MINUTE, THE ATHLETE WILL STOP & COMPLETE 4 BURPEES EACH MINUTE UNTIL ALL FIVE BARBELL SKILLS ARE FINISHED: For Time: 20 Thrusters 20 Sumo Deadlift High-pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats 4 [...]

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Friday…Box Jumps / Pull-ups / Push-ups

Posted by on February 5, 2010 · Leave a Comment 

Deadlift 5-5-5 then… 21-15-9 20″ Box Jumps Pull-ups Push-ups

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Wednesday…What’s your FFFFRRRRAAAANNNNN TIME?!?!?!?!?!?

Posted by on February 3, 2010 · 4 Comments 

She’s quick and nasty! Time to start SWEATING! “FRAN” 21-15-9 Thrusters Pull-ups If you have never done FRAN, you should.  If you have done FRAN before, than you should again.  I swear that one day one of us will kick her ass. FRAN is the most loved/feared workout in CrossFit!

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Wednesday…Stretching Seminar 8:30ish 2/3/10

Posted by on February 3, 2010 · Leave a Comment 

Andrew will be conducting another Seminar tonight on Stretching. Andrew will be at the gym around 8:30 tonight.

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Tuesday…Deadlift / Burpees

Posted by on February 2, 2010 · 3 Comments 

5 rounds for time of: 5 Deadlifts 10 Burpees

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Monday…Knees-to-Elbows / Push Press / Kettlebell Swings

Posted by on February 1, 2010 · Leave a Comment 

5 rounds for time of: 10 Knees-to-elbows 10 Push Presses 95 lbs 10 Kettlebell Swings 55 lbs Post total time.

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Friday…”The Chief”

Posted by on January 29, 2010 · Leave a Comment 

Burgener warm-up 3 times with a PVC pipe then… “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

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Thursday…Mountain Climbers / Kettlebell Swings / Slam Ball

Posted by on January 28, 2010 · 1 Comment 

5 rounds for time of: 21 Mountain Climbers 21 Kettlebell Swings 55 lbs 21 Slam Balls 20 lbs Post total time.

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Wednesday…Tabata…Box Jumps / Knee-to-Elbows / Burpees

Posted by on January 27, 2010 · 3 Comments 

Rae’s first time lifting deadlift over 100lb. It took quite a few lifts to find her Max. Who knew it would be 225lbs. from CrossFit of Naperville on Vimeo. Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are box jumps, the second 8 are [...]

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Tuesday…Deadlifts

Posted by on January 26, 2010 · Leave a Comment 

Skill work: Double unders 30-30-30 On the deadlifts, go for your max. Deadlift 1-1-1-1-1-1-1 Seven rounds of one rep of deadlift.

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