Thursday

Happy New Year Everyone!

We will be open for normal hours today. Then we will be closed Friday for New Years Day.

WOD

21-15-9

Hang-Squat-Snatch 75/45
(Every rep starts from below the knee, can be executed as a Hang-power-snatch, immediately followed by an overhead squat.)

Wallball shots

Post times to comments.

Wednesday

WOD

1RM Push Press

Then

As many rounds as possible in 10 minutes:

7 Bodyweight Deadlift
10 Dumbell Hang Power Cleans

Post loads/rounds comleted to comments.

Tuesday

Congrats to Erin and Sue on getting thier first pullup.
Lots of front squat PR's. Good effort everyone.

WOD

"Barbara"

5 Rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 minutes between each round.

Post times to comments.

Monday

WOD

Front Squat 5-5-5-5-5

Post loads to comments.

Saturday

WOD

Team workout, TBD

Post thoughts/comments to comments.

Christmas Day

Merry Christmas everyone!

Wednesday

Holiday Schedule:

Wednesday: 9am, and 6pm only
Thursday-Friday: Closed
Saturday: Business as usual

WOD

3 Rounds for time:

21 Kettlebell swings
30 Walking lunge steps
5 Standing Broad jumps

Post times to comments.

Tuesday

http://www.warriordash.com/index.php

Warrior Dash 6/19/2010, a great way to put CrossFit to the test! This should be a blast, who's in?

WOD

For time:

100 Squats
10 Ring Pushups
75 Squats
20 Ring Pushups
50 Squats
30 Ring Pushups
25 Squats
40 Ring Pushups

Post times to comments.

Monday

WOD

1000m Row

Rest 5 min.

After the rest, in a time limit of 10 minutes:

1 rep max clean and jerk. This can be performed "overhead anyhow".

Rest 5 Min.

200 situps.

Post times and loads to comments.

Saturday

"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.

Friday

Thanks to everyone who came to our xmas party. Take care and be ready to focus!


WOD

3 Rounds for time:

21 Wallball
21 Kettlebell swings
21 Deadlifts @ 75% BW

Post times to comments.

Thursday

There will be no 5 PM or 6 PM class.
CrossFit DuPage Holiday party is tonight!
6-9PM @ Santa Fe Restaurant, Glen Ellyn
Drinks, Bad Christmas sweaters, and good times.
Friends and Family welcome.


WOD

Deadlift

5-5-5-5-5


Post loads to comments.

There will be no 5 PM or 6 PM class

Wednesday

WOD

5 Rounds for time:

5 Snatch 95#/65#

21 Double-unders

Post times to comments.

CrossFit DuPage Holiday party this Thursday!
Dec. 17th 6-9PM @ Santa Fe Restaurant, Glen Ellyn
Drinks, Bad Christmas sweaters, and good times.

Tuesday

WOD

"Cindy"

Complete as many rounds as possible in 20 minutes:

5 Pullups
10 Pushups
15 Squats

Post rounds completed to comments.

CrossFit DuPage Holiday party this Thursday!
Dec. 17th 6-9PM @ Santa Fe Restaurant, Glen Ellyn
Drinks, Bad Christmas sweaters, and good times.

Monday

CrossFit DuPage Holiday party this Thursday!

When- Thursday, Dec. 17th 6-9PM

Where-Santa Fe Restaurant, Glen Ellyn

What- Drinks, Bad Christmas sweaters, and good times.

Why- Why not?

Who-CrossFit DuPage members/family/ and friends.

WOD

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post loads to comments.

Saturday

Next time your workout gets really tough, think about Kyle Maynard. Now get back to work!

WOD

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Friday

WOD

4 Rounds for time:

10 SDHP 135/95
15 Burpees

Post times to comments.

Thursday

WOD

"CrossFit Total"

1 Rep Max:

Back Squat
Press
Deadlift

For the CFT, there is a 1 hour time limit, warm-up sets as needed, and only 3 attempts are allowed per lift.

Post totals to comments.

Wednesday

WOD

3 Rounds for time:

21 Wall Ball
21 Box Jumps 24/20

Post times to comments.

Tuesday

WOD

21-18-15-12-9-6-3

Pullups
Kettlebell Swings 55/35

Post times to comments.

Monday

Exuberant Animal's Frank Forencich gives hope to the modern man (and woman) from Lauren Muney on Vimeo.

WOD

Power Snatch

2-2-2-2-2-2-2-2-2-2

Post loads to comments.

Saturday

WOD

U.S.M.C. PFT

Bring shoes and warm clothes, it's going to be cold and we will be running. Check the link for details, a full briefing will be conducted prior to the execution of this mission. YUT!

Post scores to comments.

AFTER CLASS, WE WILL BE PAINTING THE GYM! GIVE US A HAND, THE MORE THE BETTER. WE'VE GOT A BUNCH OF ROLLERS. HELP MAKE THE GYM LOOK AWESOME!

Friday

WOD

10 Rounds for Time:

2 Power Clean 135/95
5 Ring Dips
10 Squats

Post times to comments.

Thursday

WOD

AMRAP in 20 minutes:

21 Double-Unders

250m Row

Post number of rounds completed to comments.

Wednesday

WOD

"Fractured Fran"

Complete 5 rounds for time of:

95-pound Thruster, 9 reps
9 Pull-ups

Post times to comments.