Posts from the ‘Blog’ Category

  • New Logo

    Wednesday, October 29

    October 28th, 2014 | Blog | Coach | No Comments

    Schedule Update: Sundays Make Up/Skills class is now from 9:00am to 10:00am Strength: Bench Press 4-4-4-4 Try to increase from last weeks best set (10/22) Single Arm DB/KB Row 4 x 6 (each arm) WOD: Every 3:00 for 15:00 (5 sets) 300/250m Row 12 Lateral Up & Over Box Jumps (20/16) 5 Shoulder to Overhead (155/105). No more […]

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  • New Logo

    Tuesday, October 28

    October 27th, 2014 | Blog | Coach | No Comments

    Schedule Update: Sundays Make Up/Skills class is now from 9:00am to 10:00am Strength: Back Squat  5 x 3 @ 90% 3rm Pause in bottom position Pullups 5-5-5 Increase resistance or decrease assistance from last week. WOD: 11 min clock 200m run AMRAP Wall Ball Shots. Missed rep/no rep completes the set. Upon breaking the set complete another 200m […]

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  • New Logo

    Monday, October 27

    October 26th, 2014 | Blog | Coach | No Comments

    Strength: On The minute for 6 minutes: 5 deadlift (60%) 2 box jumps WOD: 3 rounds for time 10 power cleans (165/105) no more than 65% 15 lateral bar hop burpees

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Saturday, October 24

    October 24th, 2014 | Blog | Coach | No Comments

    Libertyville Running Club 8am, Team WOD 9:30am, CrossFit Kids 9:45am, Beginners 9:45am

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  • New Logo

    Friday, October 24

    October 23rd, 2014 | Blog | Coach | No Comments

    Strength: Front Squat 2 reps on the minute for 7 minutes @ 80% WOD: For Time: 200m run 10 Hang Power Snatch – no more than 65% of Snatch 1rm 400m run 25 Overhead Squat 200m run 10 Hang Power Snatch 50 Lateral Bar Hops

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  • New Logo

    Thursday, October 23

    October 22nd, 2014 | Blog | Coach | No Comments

    Strength: Strict Press 8 minutes to build to 1rm WOD: 19 min clock Minutes 19:00 – 13:00: EMOM for 6:00, 1 push press + 3 push jerk (1rm strict press) Minutes 13:00 – 10:00: 500m row for time Minutes 10:00 – 7:00: 15 Burpee Pullups for time Minutes 7:00 – 4:00: 500m row for time […]

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  • New Logo

    Wednesday, October 21

    October 21st, 2014 | Blog | Coach | No Comments

    Schedule Update: AM classes on Mondays, Wednesdays & Fridays are now at 5:30am & 6:30am. Beginner classes on Wednesday mornings are at 6:30am. Strength: Bench Press 4 x 4 Bent Over Single Arm Row 4 x 6 – each arm WOD: 9 Minute Clock AMRAP KB Snatch (24/16) To begin the workout & every 3rd […]

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  • New Logo

    Tuesday, October 21

    October 20th, 2014 | Blog | Coach | No Comments

    Schedule Update: AM classes on Monday’s, Wednesday’s & Friday’s are now 5:30am & 6:30am. Strength: Pause Back Squat 4×4 @ 85% – Base 85% off of 3rm est. 10/13/2014 Strict Weighted Pullups 3×6 – Least assistance or most resistance possible WOD: 4 rounds for time: 15 wall ball shots (20/14) 18 Box Jumps (24″/20″) - work […]

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Monday, October 20

    October 19th, 2014 | Blog | Coach | No Comments

    Schedule Reminder: Starting this week – Monday, Wednesday and Friday AM classes will begin at 5:30am and 6:30 am. Strength: Power Clean & Push Jerk Take 10 minutes to build to heavy double ( touch and go) not necessarily 2rm. Focus on mechanics – smooth, efficient, touch and go reps. WOD: 9 minute clock 2 […]

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  • New Logo

    Friday, October 17

    October 16th, 2014 | Blog | Coach | No Comments

    Strength: Front Squat 3 x 5 @ 80% WOD: 12 minute clock 5 x 2 min rounds, :30 rest b/w each rounds. 200 m run 8 Front rack alternating lunges (115/75) AMRAP med ball situps (20/14)

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