Thursday

Here's an inspirational and creepy ass story about a woman who fought off an intruder. She credits her CrossFitness. Check it out here.

WOD

For time:

50 Double-unders
10 Pushups
10 Situps
40 Double-unders
20 Pushups
10 Situps
30 Double-unders
30 Pushups
10 Situps
20 Double-unders
40 Pushups
10 Situps
10 Double-unders
50 Pushups
10 Situps

Post times to comments.

Wednesday

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Tuesday

A scene from the Fight Gone Bad IV action last Saturday courtesy of CrossFit Tri-Cities

WOD

For time:

500m Row

Front Squat, 1/2 BW 10/8/6/4/2
Box Jumps, 20 in. box 4/8/12/16/18/20

500m Row

Post times to comments.

Monday

Bar-barians

The people have spoken. Check out the new schedule on the right. More new class times are coming soon.

WOD

"Lynne"

5 Rounds:

Max rep pullups

Bodyweight Benchpress, Max reps

Post results to comments.

Saturday

We are closed, see yesterday's post. We are doing FGB today.

Friday

Come hang out with us this Saturday, from 9am-2pm for Fight Gone Bad 4 over at CrossFit Tri-Cities in St. Charles. Everyone is welcome, no workout necessary.

Fight Gone Bad IV

We will be closed on Saturday so you might as well head out to St. Charles.

WOD

1 Mile Run

45# Overhead Squat, 50 Reps

1000m Row

Post times to comments.

Thursday

WOD

3 Rounds For Time:

Bodyweight Deadlift, 7 Reps

12 Burpees

Wednesday

WOD

5 Rounds for time:

21 Kettlebell Swings

21 Walking Lunge steps

21 Feet Elevated Pushups

Post times to comments.

Tuesday

WOD

"Fran"

21-15-9

Thrusters, 95/65
Pullups

Post times to comments.

Monday

WOD

"CrossFit Total"

1 Rep Max Back Squat

1 RM Press

1 RM Deadlift

You will be allowed 3 attempts at each lift, the highest of the 3 will be your 1RM, added together for a total score. Post totals to comments.

Saturday

CrossFit Keg Stands

WOD

1. You will have 10 minutes to complete:

          Run 200m

          15-12-9 of:

                 Squats

                 Body Rows

                 Push ups

          Run 200m

2. 15 minutes to complete:

          Run 400m

          10 pullups

          20 push ups 

          30 Sit ups

          40 Squats

          Run 400m

3. 10 minutes to complete:

          Run 200m

          15-12-9 of:

                 Squats

                 Body Rows

                 Push ups

          Run 200m

The time periods are treated as rounds, so 10-15-10 minute rounds. The faster you perform the assigned task in the each round, the longer you have to rest. Round 2 begins immediately with the conclusion of round 1, and round 3 begins when round 2 ends. 

Confused yet?

Friday

Kettlebell swings...gives you wings.

WOD

5 Rounds for time:

20 Wallball Shots
30 Situps

Post times to comments.

Thursday

WOD

3 Rounds for time:

400m Run

Press (75/45), 21 Reps

Post times to comments.

Wednesday

WOD

30-20-10

Kettlebell Swings (55/35)
Burpees

Post times to comments.

Tuesday

WOD

Power Clean

3-3-3-3-3-3-3

Post loads to comments.

Monday

WOD

Mutated "Cindy"

Complete as many rounds as possible in 20 minutes:

200m Run
5 Pullups
10 Pushups
15 Dumbbell squats

Post weights used/number of rounds completed to comments.

Saturday

Welcome back Ed

What better way to cap off a really tough week than with a little running, in both directions....

WOD

"Griff"

For time:

Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

Post times to comments.

Friday

WOD

Task Priority Fight Gone Bad

Three rounds for time of:
20 Wall-ball shots, 20 pound ball, 10 ft target  
20 Sumo deadlift high-pulls, 75 pounds  
20 Box Jumps, 20" box 
20 Push-presses, 75 pounds  
20 Calories rowing 

Post time to comments

Thursday

WOD

"Grace"

Clean & Jerk 135lbs.

30 Reps for time

Scale to 95/65 as needed, post times to comments.

Wednesday

Attitude and Confidence...

The Little Engine that Could. If she was a CrossFitter she would be an animal. I think I can, I think I can will take you a long way when things get tough/heavy.

Ages 3 and up.

WOD

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

Complete each exercise before moving to the next one.

Post times to comments.

Tuesday

WOD

Deadlift 5-5-5

Dumbbell Floor Press 3-3-3-3-3

Post loads to comments.

Saturday

We will be closed Monday, Sept. 7th in observance of Labor Day.

WOD

30 Kettlebell Clean and Jerk (1 Arm, 15r/15l)
15 Deck Squats

1 Mile run

21-15-9

Dumbell Clean and Jerk
Situps
Pullups.

Post times/weights used to comments.

Friday

WOD

"Fightin' for Friday"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 Rounds of:

1. Barbell Thrusters 75/55
2. Walking Lunge Steps
3. Feet Elevated Pushups
4.Deadlift 135/95
5. Double Unders

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Post scores to comments.

Thursday

WOD

Back Squat 10-10-10

After a brief rest:

21-15-9

Knees-to-Elbows
Pullups
Burpees.

Post loads/times to comments.

Wednesday

WOD

7 rounds for time:

7 Overhead Squats 135 lbs
7 Box Jumps, 24"
7 Clapping Push Ups

Post times to comments.