Tuesday…Pull-ups / Kettlebell Swings / Box Jump Overs / Burpees
One year ago Bruno and Amy started CrossFit here at CrossFit of Naperville. One year later, we will be losing Amy. She is moving overseas. We have a banner here at the gym that we would like everyone to sign. 3 rounds of Max Rep Pull-ups then… 10 Minute AMRAP of: 12 Kettlebell Swings 6 [...]
Monday…Squat / Double Unders / Power Cleans
Tough Mudder Team 2013 Squat 3X5 then… 6 Rounds for Reps of: 1 Minute of Double Unders 1 Minute to complete 3 Heavy Power Cleans
Friday… Row / Box jump / Wall ball
2000 m row then… 3 rounds of 20 box jumps 10 wall balls
Thursday… Press / Deadlifts / HSPU
Press 3×3 then… “Diane” 21-15-9 Deadlifts Handstand push ups
Wednesday… Squat / Farmers carry / Burpee box jumps / Pull ups
Pick a squat 5×3 then… Farmers carry (to the curb and back) 28 burpee box jumps farmers carry 3 pull ups (strict)
Tuesday… Push jerk / Double under / Deadlift / Sandbag run / Row
Push jerk 3×5 then… 100 double unders 3 rounds of 10 deadlifts 1 sandbag run finish with a 500 m row
Monday… Back squat / Row / Air squat / Hang power clean
Squat 3×5 1 round for time of 2000 m row 50 air squats 30 hang power cleans or… 2 rounds of 1000 m row 25 air squats 15 hang power cleans
Monday…Overhead Squat / Burpee Pull-up
15, 12, 9 reps of: Overhead Squats Burpee Pull-ups
Tuesday… SNOW DAY… For those up for it, Bring your boots and snow gear. Otherwise we will have indoor work.
We will be open, But we may close early…. Feel free to call 630-452-5148 Neil Helen in the snow! Or Helen Wet Or One of the Paleo WODs
Monday…Overhead Squat / Overhead Walking Lunge / Box Jump / Ring Row
Overhead Squats 3-3-3 10 Minute AMRAP of: 5 Overhead Walking Lunges Right Arm 5 90 Degree Rotational Box Jumps 5 One Arm Ring Row Right Arm 5 Overhead Walking Lunges Left Arm 5 90 Degree Rotational Box Jumps 5 One Arm Ring Row Left Arm
