Tuesday

Not perfect, but a lot better than the government counterpart, unless obesity and type 2 diabetes is what you're after. If you are still eating grains on a daily basis, give this a read, here.

WOD

5 Rounds for time of:

200 m Run

1.5 pood Kettlebell swings, 12 reps

10 Pull-ups

Post times to comments.

Monday

WOD

3 Front Squats + 3 Jerks, 5 Sets

Followed by:

Turkish Get-Ups, 5 each side, 3 Sets.

Go heavy, post loads to comments.

Saturday

Class Time will be 10 AM.

WOD

Five rounds for time of:

400 meter run

225 pound Deadlift, 12 reps

Post times to comments.

Friday

Register for Fight Gone Bad IV. Don't be scared.

WOD

"Fight Gone Bad"

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. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

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, except on the rower where each calorie is one point.

Post scores to comments.

Register for Fight Gone Bad IV. Do it. Do it.

WOD

Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters

Post time to comments.

Wednesday

Lil' Nate is off to China for six months. We will miss having him around, but on the bright side, almost everyone's rankings on the daily WOD will improve.

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

Tuesday

WOD

Five rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Post loads to comments.

Monday

If you haven't noticed yet, Monday generally means heavy lifting. You need to do it, I know we can't all get into the gym as much as we would like, but if we can only commit to a few days, make the lifts one of them. STRENGTH IS IMPORTANT! It is arguably the most broad and general of the 10 general/physical skills. Developing your strength will have a positive effect on the rest of those skills as well, with the possible exception being flexibility. Get strong, it will help your times get faster.

WOD

Deadlift 5-5-5

Press 5-5-5

Surprise finisher....


Post loads to comments.

Saturday

WOD

3 Rounds for time:

800m Run

21 Kettlebell Swings

50 Situps

Post times to comments.

Friday

WOD

30-20-10

Overhead Squat, 95lbs./65lbs.

Burpees

Sumo Deadlift High-pull, 95lbs./65lbs.

Post times to comments.

Thursday

WOD

3 Rounds for time:

400m Run
21 Pullups
21 Box Jumps

Post times to comments.

Wednesday

WOD

"Diane"

21-15-9 reps, for time of:

Deadlift, 225 lbs.

Handstand Pushups

Post times to comments.

Tuesday

Tall Pete stretching it out before a WOD in the new box. 

WOD

Five rounds for time of:

95 pound Push-jerk, 15 reps
15 L pull-ups

Post times to comments.

Monday

Just a reminder, we've relocated. Our new address is:

850 N. DuPage Ave. Suite 1
Lombard, IL 60148

WOD

Front Squat 5-5-5-5-5

Post loads to comments.

Saturday

Just a reminder, we've relocated. Our new address is:

850 N. DuPage Ave. Suite 1
Lombard, IL 60148

WOD

Complete as many rounds as possible(AMRAP) in 20 Minutes of:

5 Pullups
10 Dumbell push-press
15 Walking Lunge Steps

Post times to comments.

Friday

Apologies for the late post. John and I were at the gym really late. We will be having workouts this afternoon. Thanks to everyone for their help and support.

WOD

Turkish Get-up(TGU) 12 Reps
21 Kettlebell Swings
TGU, 8 Reps
15 Kettlebell Swings
TGU, 4 Reps
9 Kettlebell Swings.

Post times to comments.

Friday

"Cindy"

Complete as many rounds as possible in 20 minutes of:

5 Pull Ups 

10 Push Ups

15 Squats

Thursday

Fire Team Push-ups

TODAY'S WOD WILL BE HELD AT OUR NEW LOCATION:

850 DUPAGE AVE. UNIT 1

WOD

5 Rounds for time:

Deadlift, 3 Reps

10 Squats

7 Mountain-climber-pushup-burpees.

Post loads/times to comments.

Wednesday

The new gym is at 850 N Dupage Ave in Lombard, one block West of the old gym. We are in Unit 1, the end unit. 

All we are waiting for is the insurance policy to be written up and that will hopefully happen tomorrow morning. Nate and I will then execute the WOD "Move the Gym" and post times to comments.

We will be open for workouts tomorrow at one or the other so call ahead or stop by both. 

Workouts tomorrow will be determined based on the equipment available. Might get interesting. 

Tuesday

WOD

Back Squat 5-5-5

Push Jerk 3-3-3-3-3

Post loads to comments.

Monday

WOD

Lizzie*

Perform for time:

12, 9, 6, 3

Power Clean 185 lbs
Ring Dips

Post times to comments.

*wod compliments of CrossFit Football.

Saturday

Team WOD

Actual workout will be determined by attendance numbers.

Don't be scared.

Post thoughts to comments.

Friday

WOD

Flak Jacket Friday.

As the name implies, we will be doing a WOD while wearing body armor, are you up to the challenge?

Thursday

WOD

7 Rounds for time:

5 Strict Pullups
7 Knees to Elbows
10 Overhead Squats (45#/22#)
12 Wallball Shots (20#/10)

Post times to comments.

Wednesday

Three rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Tuesday

The evolution of man. 

WOD

42-30-18
Med-ball Cleans
Ring Dips

Post times to comments.

Monday

This is why we CrossFit, 'nuff said.

WOD

Deadlift 5-5-5-5-5

Post loads to comments.