Wednesday…The most loved/hated name in CrossFit “FRAN”
“FRAN”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post Time
Tuesday…Push Press / Ring Dips
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
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
21, 15, 9 reps of:
Box Jump – 24″ Boxes
Slamballs 20 lbs
Kettlebell Swings 55 lbs
Wenesday…Anne’s B-Day WOD
400 m Run
10 Bird Pickers
10 Squat Jumps
Post total rounds.
Tuesday…Burpees / Kettlebell Swings
As many rounds as possible in 15 minutes of:
15 Burpees
10 Kettlebell Swings
Monday…”DT”
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
Workout was a challenging game of HOOVERBALL!!!!
Friday… Weighted Push Ups / “Diane”
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
Thursday…Jenn’s B-Day Workout
Unless Jenn tells us how old she is…All of our women are 29!!!!
Jenn’s B-Day Workout
29 rounds for time of:
1 Manmaker
3 Pull-ups
Post total time.
Here is a Manmaker:
Wednesday…Muscle-ups / Squats
Double Unders
30-30-30
then…
3 rounds for time of:
12 Muscle-ups
75 Air Squats
Post total time.
Tuesday…Clean and Jerks / Ring Dips / Kettlebell Swings
Three Rounds for time of:
10 Clean & Jerk Men 60kg / Females 40kg
15 Ring Dips
20 KB Swing Men 24kg / Females 16kg
Monday…Sumo Deadlift High-pulls / Box Jumps / Push-ups
Mike V, Jong and Mike H. working full Handstand Push-ups!!!
1 minute of max # of Air Squats
rest one minute
1 minute of max # of Air Squats
rest one minute
1 minute of max # of Air Squats
then…
Main WOD
21, 15, 9 reps of:
Sumo Deadlift High-pulls 95 lbs
Box Jump – 24 in.s
Push-ups
Post total time.
Friday…Row /Box Jumps / Cleans / Wall Ball
Here is a video of the winner of the Midwest Sectionals completing the first workout in under 4 minutes. The lights are low because they actually shut off right before his heat.
Pete – Airforce WOD from Garth Huckabay on Vimeo.
Run 1 mile for time.
then…
Modified Sectionals workout.
4 minutes of Rowing for calories
3 minutes of Box Jumps for Repetitions
2 minutes of Squat Cleans for Repetitions
1 minute of Wall ball for Repetitions
Thursday…Walking Lunges / Sit-ups
Rosanne helps take care of Ashley's hands. Ashley was not the only casualty to 100 Pull-ups for time.
Burgener Warm-up
3 times with the PVC pipe
then…
Walking Lunges, Sit-ups – Standards
4 rounds for time of:
50m Walking Lunge
50 Sit-up – Standards
Post total time.
