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WOD “Open 11.4” 10 Minute AMRAP: 60 Bar facing burpees, 30 Over head squats 120/90, 10 Muscle-ups. Attention: This one is for the parents who have kids in the CrossFit Kids classes. You should now be able to sign your child(ren) into class beforehand! You can log in as yourself (you may have to set … Read more
WOD 12 Minutes to work up to a 1RM power snatch. Then: 0-3 min 4 reps @ 75%, 3-6 min 3 reps @80%, 6-9 min 2 reps @85%, 9-12 min 1 rep @90%.
WOD 3 Rounds for time: 30 Foot walking lunges with kettle bell right hand 53/35, 30 Foot walking lunges with kettle bell left hand 53/35, 25 Kettle bell swings, 25 Lateral jumps over pvc 24/20. Attention: Remember that Wednesday at 7:30 p.m. is the Olympic Lifting Class, where the focus will be on the “Clean … Read more
WOD 15 GHD sit-ups, 20 Toes to bar, 25 Sit-ups, 30 V-ups, 40 Mountain climbers, 30 V-ups, 25 Sit-ups, 20 Toes to bar, 15 GHD sit-ups.
WOD 18 Minute AMRAP: 5 Chest to bar pull-ups (strict), 10 Med ball cleans 20/14, 15 Double unders. Attention: We hope everyone remembers to set their clocks back. Alecio definitely won’t be at the Box at 5 a.m. if you forget:) On Monday at 7:30 p.m. we will be having CrossFit Kids for the Blackhawks … Read more
WOD In teams of 2: WOD#1 Tabata 4 minutes for reps, Slam balls 25/20 & toes to bar. One athlete must perform slam balls and the other must perform the toes to bar. The team decides how often they switch. score is total reps. 3 Minute rest. WOD #2 For 5 Minutes row 250 meters … Read more
WOD Open Workout 11.3 5 Minute AMRAP: 1 Squat clean & jerk 165/110. Happy Halloween everyone! Feel free to wear a costume to the wod. Kids classes at 2:30 and 3:30 today.
WOD 40 Tire flips and jump throughs, 30 Atlas Stone to shoulder, 20 75 foot sled push 100/120.
WOD 12 Minutes to work up to a 1 rm bench press. Then: 0-3 min 4 reps @ 75%, 3-6 min 3 reps @80%, 6-9 min 2 reps @85%, 9-12 min 1 rep @90%. Attention: Wednesday night at 7:30 p.m. is our Olympic Lifting Class. We will be wrapping up our series on the “Snatch” … Read more
WOD 5 Rounds for reps: 1st minute 20 wall balls, 2nd minute 25 sit-ups, 3rd minute sprint. Drinking soda regularly can age the body just as much as smoking regularly, a new study finds click here to read more!