Tuesday

WOD

Skill Work: "Skin the Cat"

Then:

AMRAP in 10 minutes

3 Strict Pullups
5 Deadlifts 185/155
20 Squats

Post rounds completed to comments.

Monday

WOD

Snatch
5-3-1

30 Push-ups
60 Sit-ups
20 Push-ups
40 Sit-ups
10 Push-ups
20 Sit-ups

Post loads and times to comments.

Saturday

Closed today.

WOD

Eat, rest, relax, take a long walk, play a sport, go sledding, do something fun!

Have a great weekend.

Friday

Closed Saturday. We are going to the CrossFit Gymnastics Cert. Sorry for the inconvenience. Back at it Monday.

WOD

"CrossFit Total"

1 Rep Max:

Back Squat
Press
Deadlift

If you already totalled this week, we'll take care of you. Also, this can be a make up day for any of the WODs you missed this week.

Thursday

Check out CrossFit.com today. Lil' Nate! We are glad to have you back.

WOD

5 Rounds:

1 Arm Dumbbell Thruster, 5 Reps, Left arm
1 Arm Dumbbell Sumo DL High-pull, 5 Reps, Right Arm
5 Burpees
1 Arm Dumbbell Thruster, 5 Reps, Right arm
1 Arm Dumbbell Sumo DL High-pull, 5 Reps, Left Arm



Post times and dumbbells used to comments.

Wednesday

http://crossfitdupagepaleo.blogspot.com/

WOD

3 Rounds for time:

50 Double-unders
21 Kettlebell Swings
21 Wallball Shots

Post times to comments.

Tuesday

Check out our new paleo blog, still under construction a bit, but we will have some great resources up there and a venue for asking questions, posting recipes, and general support.

http://crossfitdupagepaleo.blogspot.com/

Or just click here.

WOD

"Fran"

21-15-9

Thrusters 95/65

Pullups

Post times to comments.