CrossFit of Naperville

Wednesday…The most loved/hated name in CrossFit “FRAN”

Luke — Wed, 10 Mar 2010 17:46:49 +0000

“FRAN”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Tuesday…Push Press / Ring Dips

Luke — Tue, 09 Mar 2010 22:54:56 +0000

Wall Squat Holds

3 Rounds Max holds

Wall squat, lean your back against the wall in a seated position. Hold this position as long as you can. Rest one minute or one minute from the last person in each group.

then…

10-9-8-7-6-5-4-3-2-1 reps of:
Push Presses 135 lbs
Ring Dips

Post total time.

Friday and Saturday…CrossFit Total

Neil — Fri, 05 Mar 2010 22:16:15 +0000

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!!!

Thursday…Box Jumps / Slamball / Kettlebell Swings

Neil — Thu, 04 Mar 2010 23:40:38 +0000

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

Wenesday…Anne’s B-Day WOD

Neil — Wed, 03 Mar 2010 23:30:30 +0000

As many rounds as possible in 23 minutes of:
400 m Run
10 Bird Pickers
10 Squat Jumps

Post total rounds.

Barbell Seminar 7:45 Wednesday the 3rd of March.

Luke — Wed, 03 Mar 2010 23:04:25 +0000

Andrew will be going through several Barbell lifts for anyone interested.

Squat, Deadlift, Press and the Clean

This would be a good one to attend before the CrossFit Total this weekend.

Tuesday…Burpees / Kettlebell Swings

Neil — Tue, 02 Mar 2010 23:54:41 +0000

As many rounds as possible in 15 minutes of:

15 Burpees

10 Kettlebell Swings

Monday…”DT”

Neil — Mon, 01 Mar 2010 22:38:38 +0000

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

Saturday…Hooverball

Neil — Mon, 01 Mar 2010 22:29:09 +0000

Workout was a challenging game of HOOVERBALL!!!!

Friday… Weighted Push Ups / “Diane”

Luke — Fri, 26 Feb 2010 19:30:16 +0000

Jupes hitting his Tris... obviously didn't do enough burpees that day!

Weighted Push Ups
10-10-10
Try to hit a weight you fail/almost fail on for your last 10 reps. pyramid up in weight from first set.

then…

“Diane”
21-15-9

Deadlifts
Hand stand push ups

post times to beyondthewhiteboard.com

Compare to 12/21/2009