Posts from the ‘Blog’ Category

  • 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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  • Screen Shot 2014-06-29 at 11.31.36 PM

    Monday, June 30

    June 29th, 2014 | Blog | Derek | No Comments

    Strength: 5 x 1 Hang Squat clean w/ 3 sec. tempo return + 1 clean. WOD – for time. 60 KB snatch, 30 chest to bar pullups, 15 squat clean (175/115) no more than 75%.

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  • Screen Shot 2014-06-28 at 12.08.49 PM

    Sunday, June 29

    June 28th, 2014 | Blog | Derek | No Comments

    NO YOGA TODAY! HAPPY 10 YEAR WEDDING ANNIVERSARY TO J AND STEPH:) 9:30am – Makeup WoD/Skills

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  • Screen Shot 2014-06-27 at 9.27.40 PM

    Saturday, June 28

    June 27th, 2014 | Blog | Derek | No Comments

    8:30am – Advanced OLY 9:30am – WoD 9:45am – CrossFit Kids

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  • Screen Shot 2014-06-26 at 8.03.09 PM

    Friday, June 27

    June 26th, 2014 | Blog | Derek | No Comments

    Strength: 10 minutes to find 5rm Overhead Squat. WOD: 4 rounds- 1 min @ each station for max reps, 1 min rest b/w rounds. Row (cal). Overhead Squat (45/35) (dropping unloaded bar from more than 3 inches high results in a 100 rep penalty). Burpees (clap hands behind head at top of each rep). Double […]

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  • Screen Shot 2014-06-25 at 8.59.43 PM

    Thursday, June 26

    June 25th, 2014 | Blog | Derek | No Comments

    Strength: 5 x 2 hang power clean + 1 hang squat clean w 2 sec. pause in bottom position. WOD: AMRAP 10 min. 5 hang squat clean thrusters (115/75), 10 hand release pushups, 10 lateral up and over box jumps (20/16).

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  • Screen Shot 2014-06-24 at 8.51.51 PM

    Wednesday, June 25

    June 24th, 2014 | Blog | Derek | No Comments

    Strength: Every :45 for 9 minutes. 1 split jerk @ 70%. Control catch position for 3 count before recovering. WOD: 5 x 2 min rounds – rest :45 b/w each round. Begin each round with 200m run. Upon completion of the run start to ladder up with: 1 pullup, 1 push press (95/65). Increase both […]

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  • Screen Shot 2014-06-23 at 10.12.01 PM

    Tuesday, June 24

    June 23rd, 2014 | Blog | Derek | No Comments

    Strength: On the minute for 7 minutes. 1 power snatch + 1 hang squat snatch w/ 3 count hold in catch position. WOD: 5 rounds for total working time. 175m/125m row, 5 squat snatch (115/75) – no more than 70%, 10 Box Jumps (30/24). Rest :60 between rounds.

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  • Screen Shot 2014-06-22 at 8.17.09 PM

    Monday, June 23

    June 22nd, 2014 | Blog | Derek | No Comments

    Strength: Back Squat. 4 x 1 @ 24X1 tempo + 2 Back squats. Try to increase weight from last week. 3 sets max reps strict pullups @ 41X2 tempo (if you dont have strict pullups do jumping pullups and work for 41X2 tempo). WOD – for time. 33 KB swings (24/16), 11 Wall ball shots […]

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  • Screen Shot 2014-06-22 at 11.57.36 AM

    Sunday, June 22

    June 22nd, 2014 | Blog | Derek | No Comments

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

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