Thursday…Lunges / Squat Clean / Pull-ups / Kettlebell Swings
Skills/Strength Lunges, Rests – 0 Posts – Gym Results 3 rounds of: Alternating Lunges for 1 minute. Rest one minute. Post number of repetitions per round. Main WOD Squat Cleans, Pull-ups, Kettlebell Swings – 0 Posts – Gym Results As many rounds as possible in 12 minutes of: 3 Squat Cleans 135 lbs 7 Pull-ups [...]
Wednesday…Knee-to-Elbows / Air Squat
As many rounds as possible in 15 minutes of: 15 Knees-to-elbows 30 Air Squats Post total rounds. I want to thank John for helping on the installation of the new clock/timer. You can see his handywork at the gym.
Tuesday…Pull-up / Push-up
Skills/Strength Hold a handstand against a wall for as long as you can. Rest 1 minute. Repeat for 3 rounds. Post times for each round. then… Main WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Pull-ups Push-ups Post total time.
Saturday WOD… CrossFit Total
Let’s start the new year off STRONG! This Saturday we’ll be rolling out the CrossFit Total as the WOD. To make a long story short, one’s CrossFit Total is the weight of their one rep max back squat + the weight of their one rep max (shoulder) press + the weight of their one rep [...]
Thursday…Row Repeat
200 or 400 meter Row Repeats: Row 200 or 400 meters Rest 1 minute Row 200 or 400 meters Rest 1 minute Row 200 or 400 meters Rest 1 minute Row 200 or 400 meter You are to do either 200 or 400 all the way through. Post times to beyondthewhiteboard.com
Tuesday…Elizabeth
Right after Ashley got her first Kipping Pull-up, she gets two more. She has a great full swing. from CrossFit of Naperville on Vimeo. Squat 5-5-5 then… “Elizabeth” 21-15-9 Clean Ring Dips
Monday WOD
As Many Rounds As Possible in 10 minutes of: 10 each leg Dumbbell Box Step-ups (alternating legs) 10 Dumbbell Push Presses 10 Push-ups (Using the Dumbbell’s to go below parallel.)
Form Follows Function
The goal of CrossFit is producing work capacity-but you’d have to be blind not to see that it also produces exquisite physiques. (Russel Berger) See the article.
Wednesday WOD
21-15-9 Box Jumps Kettlebell Swings Slamball
6AM to 7AM Monday – Wednesday – Friday classes
CrossFit of Naperville will be adding 6AM to 7 AM Monday – Wednesday – Friday classes to our schedule. First session starts Monday, January 4th for the new year! e-mail us to reserve your spot. You can join a class on any Monday and you can purchase in 4 week sessions. When you sign up [...]
