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 Box Jump Overs
3 Burpees
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
Mason was certified as a Level 1 CrossFit trainer a couple of weeks ago.
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
Friday…Squat / Standing Lunge / Burpee / Kettlebell Swing
Squat
3X5
then…
Complete as many rounds as possible in 10 mins of:
6 Lunges
9 Burpees
12 Kettlebell Swings
Thursday… BoxJump / Snatch
2 Minutes of Max Box Jumps
then…
10 minute AMRAP of:
3 Wide Grip Deadlifts
3 Power Snatches
3 Overhead Squat
Wednesday…Burgener Warm-up / Pull-up / V-Sit / Ring Dip
3 Rounds weighted:
Burgener Warm-up
then…
10 rounds for time of:
5 Pull-ups
5 V-ups
5 Ring Dips
Tuesday…PushPress / Deadlift / Wall Ball / Push-up / Broad Jump
Push Press
3,3,3
then…
“Tabata” – Deadlifts, Wall Balls, Push-ups and Standing Broad Jumps : 6 x 20 secs / 10 secs
Tabata Deadlift
Tabata Wall Ball
Tabata Push-up
Tabata Standing Broad Jump
The Tabata interval is 20 secs of work followed by 10 secs of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.
Monday…Squat / Power Clean / Box Jump
Squat
3X5
then…
10 minute AMRAP of:
3 Power Cleans
12 Box Jumps
