Posts from the ‘Blog’ Category

  • Screen Shot 2014-07-09 at 7.48.07 PM

    Thursday, July 10

    July 9th, 2014 | Blog | Derek | No Comments

    Skill – kipping pullup/butterfly pullup. Strength: Alternate on the minute for 10 minutes (5 sets each). -1 1/4 Front Squat x 3. -AMRAP strict pullups (scale to get at least 3 assisted strict pullups or 3 x 5 count negative pullups per set). WOD: AMRAP 9 min. 1 Overhead Squat (115/75), 6 burpees, 9 pullups. […]

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  • Screen Shot 2014-07-08 at 8.53.26 PM

    Wednesday, July 9

    July 8th, 2014 | Blog | Derek | No Comments

    Strength: Deadlift. Set 1 – 6 reps @ 65%, Set 2 – 5 reps @ 70%, Set 3 – 4 reps @ 75%, Set 4 and 5 – 3 reps @ 80%. Working for smooth and efficient touch and go reps. WOD – for time. 400m run, 18 hang power cleans (135/95), 6 turkish getups […]

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  • Screen Shot 2014-07-07 at 9.21.30 PM

    Tuesday, July 8

    July 7th, 2014 | Blog | Derek | No Comments

    Strength: Push Press. On the minute for 7 minutes. 4 push press @ 65%, 10 situps. WOD: AMRAP 8 minutes. 4 KB snatch R + 4 KB overhead alternating lunge, 4 KB snatch L + 4 B alternating overhead lunge, 12 Box Jumps (24/20).

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  • Screen Shot 2014-07-06 at 4.02.47 PM

    Monday, July 7

    July 6th, 2014 | Blog | Derek | No Comments

    Strength: Back Squat. 4 x 4 @ 80%. WOD: Every 3 minutes for 12 minutes (4 rounds) 12 cal row, 10 toes to bar, 8 thrusters (115/75) – no more than 65%. Score is total working time.

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  • Screen Shot 2014-07-06 at 12.21.26 PM

    Sunday, July 6

    July 6th, 2014 | Blog | Derek | No Comments

    9:30am – Makeup WoD/Skills 10:30am – Yoga

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  • Screen Shot 2014-07-04 at 11.27.49 PM

    Saturday, July 5

    July 4th, 2014 | Blog | Derek | No Comments

    We medalled:) 3rd Place. Thank you so much to everyone who came out and made this 4th of July a special one. 8:30am – Advanced OLY 9:30am – WoD

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  • Screen Shot 2014-07-03 at 9.46.56 PM

    Friday, July 4

    July 3rd, 2014 | Blog | Derek | No Comments

    Happy 4th. In teams of 2 complete the following Hero WODs consecutively (1 athlete works at a time – partition reps any way)… “Morrison”, Reps of 50-40-30-20-10. Wall Ball Shots, Box jumps, KB Swings, “Jerry”, Run 1 mile, Row 2k, Run 1 mile.

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  • Screen Shot 2014-07-02 at 8.36.44 PM

    Thursday, July 3

    July 2nd, 2014 | Blog | Derek | No Comments

    There will be a Workout Friday at 8:00am before the parade. We will also have a group biking from the box to the parade for anyone that wants to join us. Bikers will be leaving the box at 8:50 sharp, right after the WOD. The van will also be leaving from the box around 9am […]

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  • Screen Shot 2014-07-01 at 10.55.06 PM

    Wednesday, July 2

    July 1st, 2014 | Blog | Derek | No Comments

    Happy Birthday Ty! There will be a Workout Friday at 8:00am before the parade. We will also have a group biking from the box to the parade for anyone that wants to join us. Bikers will be leaving the box at 8:50 sharp, right after the WOD. The van will also be leaving from the […]

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  • Screen Shot 2014-06-30 at 9.44.31 PM

    Tuesday, July 1

    June 30th, 2014 | Blog | Derek | No Comments

    March with us in the Lake Bluff 4th of July Parade! Strength: 5 x 1 Front Squat @ 33X1 tempo + 2 Front Squats. WOD – for time. 3 rounds. 12 Front Squat (135/95) – no more than 60%, 18 Box Jumps (24/20), 24 situps. Immediately following 3rd round begin 6 x 200m run. Rest […]

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