Monday… Double Unders / Pull Ups/ Front Squat / Burpees
100 Double Unders then… 3 Rounds 10 Pull Ups 10 Front Squat 10 Burpees Post times to beyondthewhiteboard.com
Tuesday… Max Rep Pull Ups, “Jeremy”
Max Rep Pull Ups 3 Attempts, 2 minute rest in between. If you don’t have kips, but can do dead hang, then do dead hang If you don’t have dead hang, but have the box, then see the trainer on scaling accordingly Then… “Jeremy” 21-15-9 Overhead Squat Burpees Post reps and times to beyondthewhiteboard.com
Tuesday…Deadlift / Burpees
5 rounds for time of: 5 Deadlifts 10 Burpees
Monday… Burpees, Kettlebell Swings, Box Jumps
Skills… 500m Max Effort Row You should be going at a very aggressive pace for the 500m then… 5 rounds for time of: 5 Burpees 10 Kettlebell Swings 15 Box Jumps Post time to beyondthewhiteboard.com
Happy Anniversary to CrossFit of Naperville
One year ago today I opened the doors of CrossFit of Naperville. Here is a link to my first WOD post: http://crossfitnaperville.blogspot.com/2008/12/first-wod-for-crossfit-of-naperville.html Notice a few things: 1) The picture is of me working out, I don’t do that anymore. (I will only post pictures of me resting during a workout, or recovering from a workout. [...]
