2014-11-01

October 31st, 2014
by:

FTX CrossFit – CrossFit

Warm-up

FTX Original Warm-up 5.0 (No Measure)

Stage 1 -

10 Reps of:

Neck Movements

Shoulder Shrugs

Arm circles (Big to Small and Back)

High Knees

Butt kicks

Over-the-Fence

Ankle Rockers w/ Wrist Rotation

Alt. Arm Swings

Alt. Chest Hugs

Torso Twist w/ a Slap

Stage 2 -

2:00 of: Running, Rowing or Jump rope

5 Reps of:

Push-ups Squats Indian Sit-ups Pull-ups Dips Tuck Jumps

Stage 3 -

10 Reps of:

Forward Step Toe-Touch

Cross-body Woodchops

Leg Swings

6 each of Alt. Scorpions / Alt. Iron Cross

Weightlifting

Deadlift (3-3-3-3-3)

Metcon

Metcon (Time)

3 Rounds for time:

500m row

50 Wallballs 20/14# @ 10′/9′

2014-10-31

October 30th, 2014
by:

FTX CrossFit – CrossFit

Weightlifting

Shoulder Press (3-3-3-3-3-3)

Metcon (No Measure)

Team Deck O Cards

  • Hearts – KBS 55/35#35/20#
  • Diamonds – C2BPull-ups
  • Spades – HSPUMod. HSPU
  • Clubs – Goblet Squats 55/35#35/20#
  • Joker – Make all the other teams do 10 burpees.

2014-10-30

October 29th, 2014
by:

FTX CrossFit

Weightlifting

Back Squat (3 Warm-ups sets, then 1×20)

Metcon (AMRAP – Reps)

FGB Style
Three 5 minute rounds w/ 1 min rest between rounds. Each round consisting of 5 exercises to be performed for 1 minute each:

  • Singles
  • Push-ups
  • Over-the-plates jumps
  • Russian KBS 35/20#
  • Hammer Swings

Count all reps.

2014-10-29

October 28th, 2014
by:

FTX CrossFit

Weightlifting

Snatch (5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

  • 10 OTB Burpees
  • 10 Snatch High-pull 95/65#
  • 10 Floor wipers 95/65# (2ct)

Green = Use 65/35#
Blue = Rx
Black = Rx+ = Use 135/95#
On High-pull bar needs to reach at least mid-chest.

2014-10-28

October 27th, 2014
by:

FTX CrossFit

Filthy Fifty (Time)

For Time:

50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Women = 20″ Box Jum, 20# KB, 30# Push-press, 14# Wall Ball.

2014-10-27

October 26th, 2014
by:

FTX CrossFit

Weightlifting

Bench Press (3-3-3-3-3-3)
Handstand Push-ups (Max # in 2:00)

Metcon
Death by Pull-ups (AMRAP – Rounds and Reps)

1 rep 1st minute
2 reps 2nd minute
3 reps 3rd minute
and so on until failure.

Record successfully completed # of rounds and # of reps of failed round.
Rx+ use 20# vest
Green – Use bands as need.
Blue = Rx or Rx+

PullUpClose

Week of October 27 through November 1

October 26th, 2014
by:

Announcements

All those that have verified their profile, entered their payment information and signed the waiver and contract in Wodify will be entered for a drawing of prizes. Winners will be announced later this week!

Specialty Classes

Over the next few weeks we will be re-introducing and introducing our various Specialty classes. The following is a schedule of the current Specialty Classes. Whenever we add a new one you will see it here in our weekly announcements, on our website schedule and on the Wodify schedule. Please remember that you have to register on Wodify for the Specialty classes. We recommend you do so for our regular classes, but for the regular classes it is not mandatory. For Specialty classes you need to register no later than 7:30pm the night prior to the class. You can register as much as a week in advance. If there are no registered participants, the class will be cancelled automatically. Also, most Specialty Classes will have smaller attendance limits.

Mondays – 5:30pm – 6:30pm – Gymnastics clinic – This specialty class is for anyone interested in improving any of the following movements: pull-ups, muscle-ups, T2B, K2E, HSPU, ring dips and handstand walks. This class consists of hand-ons instruction for improving technique and efficiency in these movements.

SMR Class December 6-7

All participants receive 8 hours of hands-on instruction per day in the Alexander Method of SMR, digital & printed copies of the Level 1 or Level 2 RumbleRoller Certification manual (Written instructions with full-color pictures and anatomical illustrations in a 102-page or 300-page workbook), and a Beastie ball and base from RumbleRoller.

For more information go here.

Weekly WOD Summary

Monday – Bench Press – Skillwork on HSPU followed by Death by Pull-ups.
Tuesday - No strength – Today we bring you a classic Benchmark WOD – Filthy Fifty!
Wednesday – No strength – Snatch Skillwork – Med. short Metcon w/ snatch high-pulls & core exercises.
Thursday – Back Squat – FGB Style WOD (Light wts. – High reps)
Friday – Strict Press – Team Deck O Cards – Pull-ups, squats, burpees, KBS and HSPU.
Saturday – Deadlift – Med. Metcon w/ running if weather permits (otherwise rowing). Lots of wall balls in this one.

RunningGroupFTXCaliber

2014-10-25

October 24th, 2014
by:

FTX CrossFit

Today the 8am and 10am classes will be geared towards beginners while the 9am and 11am classes will be geared towards those that already have some experience with the Snatch Olympic lift.

Weightlifting

Overhead Squat (5 Rounds of :30 work & 1:30 rest at 75%)

Snatch (5-5-5-5-5)

SquatSnatch

2014-10-24

October 23rd, 2014
by:

FTX CrossFit

Weightlifting

Close-grip bench press (5 rounds of :30 of work & 1:30 rest @ 70%)

Metcon (Time)

For time perform the following:

  • 40 Double-unders
  • 35 Sit-ups
  • 30 Burpees
  • 25 Deadlifts 135/95#
  • 20 Thrusters 95/65#
  • 15 Indian sit-ups
  • 5 Wall Walks
  • 1 Rope climb 15′

Time cap of 20:00. If you don’t finish in under 20:00, then add 1 sec for every rep not completed in the 20:00 time. For example: If after 20:00 you managed to get all the way through to 5 Indian sit-ups, then your time will be 20:16.
Blue = Rx
Green = Mod. as needed.

2014-10-23

October 22nd, 2014
by:

FTX CrossFit

Weightlifting

Good Mornings (10-10-10)

Metcon

Rest 4:00 between AMRAPS

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

  • 10 Scotty Bobs 1ct 45#/30#
  • 15 K2E
  • 10 Weighted Step-ups 45/30# DBs

Blue = Rx
Green = Scotty Bobs 1ct 30/20#, Step-ps 30/20# DBs

6:00 AMRAP

  • 20 Med. Ball Sit-ups 20/14#
  • 20 KBS 55/35#
  • 20 MBSC 20/14#

Blue = Rx
Green = KBS 35/20#

FTXCaliberChipperJessica

2014-10-22

October 21st, 2014
by:

FTX CrossFit

Metcon (AMRAP – Reps)

3x 10:00 AMRAP

500m row and 50 double-unders (200 singles) buy-in each AMRAP

  • 20 Sit-ups
  • 20 HR Push-ups
  • 20 Box Jumps 20″/16″
  • 20 Slam Balls 30#/20#
  • 20 Mountain Climbers 2ct

For larger classes there will be up to 3 heats.

TiredFlores

2014-10-21

October 20th, 2014
by:

FTX CrossFit

Weightlifting

Push Press (5 rounds of :30 work & 1:30 rest @ 80%)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Green = Rx
Mod. Green = Modify movements as needed.

PowerPUMiles2

2014-10-20

October 19th, 2014
by:

FTX CrossFit – CrossFit

Wodify tip of the week – There’s a feature where you can leave us anonymous feedback. We very much appreciate your input.

Warm-up

FTX SUPER Warm-up (No Measure)

Stage 1 -

10 Monster Walks, 4 directions

10/10 KB Floor Presses

:30/side KB Shoulder Capsule Mobility

:30/side KB Arm Bar

Stage 2 -

3x Building an OHS (Go Slow!)

8-10 Reps of In-line PVC Lunges

Switch Hands, Repeat.

3x Hollow + Arches, :05+ holds

5/5 Pistol Squats, or progressions

Stage 3 -

Do 5-8 Reps of each movement in Today’s WOD.

Weightlifting

Front Squat (5 rounds of :30 of work and 1:30 of rest @ 80%)

Metcon (Time)


Metcon

7 Rounds of:

40m Lunges

10 pull-ups

10 KB SDHP 70/55#

Week of October 20 through 25

October 19th, 2014
by:

Announcements

Wodify
We are continuing the implementation of Wodify. Hopefully everyone is getting familiarized and enjoying all the new features. Please make sure that you all have:

  1. Logged in and verified all your personal information.
  2. Added your payment information. (This needs to be done by everyone, even if we had your information on the old system. We could not transfer encrypted information from the old system to Wodify.)
  3. Electronically signed the membership contract and waiver.

Everyone that does this by this Saturday, 10/25, will get their name put in for a raffle of CrossFit-Reebok Nano 4.0 shoes and other goodies.

Shirts, Hoodies and Skull-caps

This week we will be announcing our FTX CrossFit Fall Athletic Apparrel. Thanks to Box Rat for the great designs. Be on the lookout for our release this Wednesday and the opening of pre-orders.

SMR Class December 6-7

All participants receive 8 hours of hands-on instruction per day in the Alexander Method of SMR, digital & printed copies of the Level 1 or Level 2 RumbleRoller Certification manual (Written instructions with full-color pictures and anatomical illustrations in a 102-page or 300-page workbook), and a Beastie ball and base from RumbleRoller.

For more information go here.

SMR

Weekly WOD Summary

The following is a summary of this weeks training program. We announce this a week at a time to better help you coordiante your training at FTX CrossFit with any other sports/activities you are involved with.

  • Mon – Front Squat – Med. length Metcon w/ emphasis on legs and pull-ups
  • Tue – Push-press – 20:00 AMRAP “Cindy” – Yes, this will mean pull-ups 2 days in a row, but we won’t have any the rest of the week.
  • Wed – No strength – Long endurance WOD involving rowing
  • Thu – Good mornings –  2 Short AMRAPs focusing on posterior chain and core
  • Fri – Close-grip bench press – Chipper WOD
  • Sat – OHS – Work on OLY Snatch lift. 8am & 10am will be for beginners and 9am & 11am for more advanced.

2014-10-18

October 17th, 2014
by:

FTX CrossFit – CrossFit

Warm-up

FTX Running Warm-up (No Measure)

Stage 1 – 10 each of:

Hops – Up/down, front-back, side-side and v.

Jumping Jacks, burpees, push-ups, sit-ups and indian sit-ups.

Stage 2 – 4x 50m run (Start slow and progress to running as fast as possible)

Stage 3 – 10 each of:

Forward-step toe-touch, cross-body wood-chops, leg swings (front-back and side-side), and scorpions.

Weightlifting

Shoulder Press (5 Rounds of :30 work and 1:30 rest at 75%)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
(10:00 Time cap)

2014-10-17

October 16th, 2014
by:

FTX CrossFit – CrossFit

Weightlifting

Deadlift (5 Rounds of :30 work and 1:30 rest at 75%)

Metcon

Rest 5 minutes between AMRAPs. Each AMRAP is scored separately. Choose which one you’ll do first/second.

(AMRAP – Rounds and Reps)

5:00 AMRAP

  • 10 HSPU
  • 15 KBS 55/35#
  • 20 Double-unders or 100 Singles

Black = Rx+ – KBS @ 70/55#
Blue = Rx
Green = Mod. HSPU (Ground) and KBS @ 35/20#

(AMRAP – Rounds and Reps)

5:00 AMRAP

  • 10 OTB Burpees
  • 15 Hang cleans 95/65#
  • 20 Double-unders or 100 singles

Black = Rx+ – Cleans @ 135/95#
Blue = Rx
Green = Hang cleans @ 65/35# or MBSC @ 30/20#

2014-10-16

October 15th, 2014
by:

FTX CrossFit – CrossFit

Note about reserving our Intro and Specialty Classes: For AM classes reservations will close at 7:30pm the night prior. For PM classes reservations will close at 11:30am that day. For either case, in the event that no reservations have been made for a class when the reservation time closes the class will be cancelled.

Metcon (AMRAP – Reps)

3x 10:00 AMRAP
With each 10:00 AMRAP being done back-to-back with no rest in between and consisting of the following:

1 mile run buy-in

  • 20 HR Push-ups
  • 20 Sit-ups
  • 20 Lunges
  • 20 Over-the-plates jumps
  • 20 Burpees

Blue = Rx+ (Run is performed carrying a slam ball 20#/10#)
Green = Rx
Green modified = Adjust run distance as needed. (If it takes you longer than 8:30 to run a mile, then adjust distance so you’ll finish running in about 7-8 minutes max.)

Score = Total # of reps performed of the 5 listed exercises.

2014-10-15

October 14th, 2014
by:

FTX CrossFit – CrossFit

Weightlifting

Clean (5 rounds of :30 work and 1:30 rest @ 75%)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

  • 150m Run
  • 15 Pull-ups
  • 15 T2B

Black = Rx+ w/ C2B in lieu of pull-ups
Blue = Rx
Green = Ring rows and leg lifts in lieu of pull-ups and T2B respectively.

2014-10-14

October 13th, 2014
by:

FTX CrossFit – CrossFit

Weightlifting

Back Squat (5 Rounds of :30 work and 1:30 rest @ 75%)

Metcon (AMRAP – Reps)

FGB Style – 3 rounds of 5 min. each w/ 1 minute rest between rounds.

  • Wallball 20/14# @ 10′/9‘ – 14/10# @ 10′/8′
  • Burpees
  • Slamball 30/20#20/10#
  • Russian Twists 2ct. 25#/15#15/10#
  • Med. Ball Sit-ups 20#/14#14/10#

2014-10-13

October 12th, 2014
by:

FTX CrossFit – CrossFit

Please make sure you’ve entered your payment information in Wodify. Everyone has to do this even if you’ve provided the information previously under our old system.

Weightlifting

Bench Press (5 rounds of :30s work and 1:30 rest @ 75%)

Metcon (Time)

5 Rounds for time:

  • 13 DB Strict Press
  • 13 Dips
  • 13 Box Jumps

Black/Rx+ – 45/30# – Ring Dips – 30″/24″
Blue/Rx – 30/20# – Ring Dips – 24″/20″
Green – 20/12# – Box Dips – 20″/16″

Week of October 12th through 20th

October 12th, 2014
by:

Announcements

Social and inter-box competition

This Saturday we are having the Oktoberfest Meet and Compete at CrossFit Caliber.

When: 9:00am-12:30pm with food and social time after.
Where: CrossFit Caliber at 1092 Frances Dr, Streamwood, IL 60107

For those that want to go together meet at FTX at 8:30am. 

Wodify

Hopefully everyone is enjoying the new system and getting familiarized. Please ensure that you’ve logged on the system and have verified your information, entered your payment information and signed the membership contract and waiver. Everyone needs to do is in Wodify regardless of whatever payment information you’ve provided in the past. None of that information transferred from the old system to Wodify.

This next week we will be implementing the class reservation system:

Though class reservations will not be mandatory per se, there will be class limits. Class limits will be somewhat WOD dependent and therefore change. You’ll be able to see the class size limit for each class in the class reservation system. At this time given current attendance levels, we don’t anticipate issues with class availability – even at the last minute. So you can still show up without having made a reservation. But we do recommend people to use the reservation system to guarantee a spot, since if for some reason we do have a very large class those with a reservation will be given priority. The class reservation system also has several additional benefits:

  • Ensures no one class is too crowded. Class size can also be a safety issue given equipment needs of some WODs.
  • Allows people to seek out classes with their preferred level of attendance. Some people like a less crowded class versus others want a more lively environment.
  • Allows you to see who else will be coming to a particular class. It also allows trainers to see who is coming, and this is especially helpful to allow us to be better prepared for those members that need modifications.
  • Helps us to better staff our classes and make sure there is a good trainer to member ratio.

 A few other things to keep in mind when using our class reservation system:

  • Regular Classes – Reservations for regular classes will open a week prior and close right when a class is scheduled to start.
  • Specialty Classes - The reservation system will be mandatory for our specialty classes. Class size limits will be much smaller for our specialty classes. In the case of specialty classes reservations will open a week prior, but will close 12 hours prior to the class. If there are no sign-ups for a specialty class when reservations close 12 hours prior, then that class will be cancelled.
  • Intro Classes – The reservation system will also become mandatory for our Intro classes. Again, the Intro classes will have smaller class size limits. They also will open a week in advance, but will close 2 hours prior to the class. Again, if there are no sign-ups for an Intro class when registrations closes 2 hours prior to the class, the Intro class will be cancelled.
  • No-shows – A no-show with our classes will not be penalized at this time, but please be courteous to other members and our trainers and cancel your reservation if you are not going to be able to make it.

For those interested in also tracking nutrition, Wodify has a journal feature that allows you to keep track of your diet, water intake and sleep habits throughout the day. Furthermore, you can ask a trainer to grade your progress and make comments.

It is our hope you all are as excited about all this new system can do as we are! If you have any questions, please don’t hesitate to ask.

Weekly WOD overview

For the past year we have been announcing WODs a week in advance. The primary reason for this was to allow people to better plan their strength training and coordinate their overall training given other sports and activities. Given the posting system of Wodify, we will not be announcing WODs a week in advance. WODs will post at 5pm the day prior. We will however post a weekly overview on Sundays at 3pm. We will continue to use this overview to make our weekly announcements. This overview will show which strength movements will be featured each day that week, and we will also post a brief overview of the planned WODs. In the case of benchmark WODs their names will be listed. We hope this new format will still meet everyone’s needs. Feedback is much appreciated.

Monday, October 13th – Strength = Bench Press / WOD = Med. length Metcon w/ heavy emphasis on shoulders

Tuesday, October 14th – Strength = Back Squat / WOD = FGB style

Wednesday, October 15th – Strength = Cleans / WOD = AMRAP w/ focus on core and pull-ups

Thursday, October 16th – Strength = None / WOD = Long endurance

Friday, October 17th - Strength = Deadlift / WOD = 2 short AMRAPs w/ focus on posterior chain

Saturday, October 18th – Strength = Strict Press / WOD = Karen
We’ll only be open from 8:00am-10:00am. This is so that we can have the greatest possible participation at the Oktoberfest Meet & Compete at CrossFit Caliber.

2014-10-11

October 10th, 2014
by:

 

FTX CrossFit – CrossFit

Warm-up

FTX Original Warm-up 5.0 (No Measure)

Stage 1 - 10 Reps of:

  • Neck Movements
  • Shoulder Shrugs
  • Arm circles (Big to Small and Back)
  • High Knees
  • Butt kicks
  • Over-the-Fence
  • Ankle Rockers w/ Wrist Rotation
  • Alt. Arm Swings
  • Alt. Chest Hugs
  • Torso Twist w/ a Slap

Stage 2 - 2:00 of: Running, Rowing or Jump rope
5 Reps of: Push-ups Squats Indian Sit-ups Pull-ups Dips Tuck Jumps

Stage 3 - 10 Reps of:

  • Forward Step Toe-Touch
  • Cross-body Woodchops
  • Leg Swings
  • 6 each of Alt. Scorpions / Alt. Iron Cross

Metcon

FTX O’Course (Time)

Indoor portion:

  • Sled Drag 100m w/ 90lbs men and 60lbs women
  • 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  • 20 Burpees
  • 30 Situps
  • 10 Ring Dips (10 box dips )
  • Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  • Go under Chicken Wire Obstacle
  • Cross Monkey Bars (15 Pull-ups)
  • Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

  • 200m run*
  • Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  • 200m run*
  • Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  • 200m run*
  • High bar obstacle up and over / High bar obstacle just grab high bar
  • 200m run*
  • Body hurdles obstacle
  • 200m run*
  • The Pit obstacle (Go up one side and slide back down)
  • 200m run*
  • Tube Obstacle
  • 200m run*
  • Tire flip 10x
  • 200m run*
  • Tire obstacle
  • 200m run*
  • Balance beam obstacle
  • 200m run*
  • 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

  • 60#/40# Bag / 40#/20# Bag
  • Tire
  • 45#/30# DBs/ 35#/20# KBs
  • Wood Palette / Chair
  • Tub of water

In case of rain, we will do the indoor portion 2-3x with 5-7 minute rests in between.

2014-10-10

October 9th, 2014
by:

FTX CrossFit – CrossFit

Weightlifting

Shoulder Press (5-5-5-5+ (70% – 75% – 80% – 85%)

Metcon

Elizabeth (Time)

21-15-9 of:

  • Clean, 135# / 95#
  • Ring Dips

Black = Rx – w/ Squat clean
Blue = 95/65#
Green = 65/35#

2014-10-09

October 8th, 2014
by:

 

FTX CrossFit – CrossFit

Warm-up

FTX Basic Warm-up (No Measure)

  • 10 each of Neck rotations and shoulder rolls
  • Ankle rockers w/ wrist rotation
  • 10 each of Over-the-fence, knee raises and butt kickers
  • 10 each of alt. arm swings, alt. hugs and shoulder rotations
  • 2 minutes of running, rowing, jump rope, etc.
  • 5 of each push-ups, squats, indian sit-ups, pull-ups and dips
  • 10 each of forward step toe-touch, cross-body woodchops, and leg swings.
  • 6 each of alt. scorpions and alt. iron cross.

Weightlifting

Deadlift (5-5-5-5+ (70% – 75% – 80% – 85%))

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

  • 15 KBS 70/55# – 55/35# – 35#/20#
  • 15 Indian sit-ups – Sit-ups
  • 15 KB SDHP 70/55# – 55/35# – 35#/20#
  • 15 Burpees

Cool-down

FTX Cool-down (No Measure)

  • Active recovery
  • SMR (Maintenance)
  • Circulation
  • Static Stretch

2014-10-08

October 7th, 2014
by:

FTX CrossFit – CrossFit

FTX Basic Warm-up (No Measure)

  • 10 each of Neck rotations and shoulder rolls
  • Ankle rockers w/ wrist rotation
  • 10 each of Over-the-fence, knee raises and butt kickers
  • 10 each of alt. arm swings, alt. hugs and shoulder rotations
  • 2 minutes of running, rowing, jump rope, etc.
  • 5 of each push-ups, squats, indian sit-ups, pull-ups and dips
  • 10 each of forward step toe-touch, cross-body woodchops, and leg swings.
  • 6 each of alt. scorpions and alt. iron cross.

Weightlifting

Back Squat (5-5-5-5+ (70% – 75% – 80% – 85%))

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

  • 20 Box Jumps, 24/20″
  • Lateral Wall Walk Traverse, 10′
  • Bear Crawl, 12m
  • Monkey Bars, 1x

Blue – Rx
Green – 20/16″ – Sideways Crab Walk – 15 Kipp movements (in lieu of Monkey Bars)

Cool-down

FTX Cool-down (No Measure)

  • Active recovery
  • SMR (Maintenance)
  • Circulation
  • Static Stretch

2014-10-07

October 6th, 2014
by:

FTX CrossFit – CrossFit

Warm-up

FTX Warm-up 2 (No Measure)

Stage 1 -

  • Neck rotations
  • Arm rotations
  • Egyptian
  • Active pigeon
  • Ankle rockers
  • Knee rotations

Stage 2 – 3 Rounds of:

  • 5 Burpees
  • Speed Ladder
  • 5 Bounding Hops

Stage 3 – 10 reps of each:

  • Forward step toe touches
  • Crossbody woodchops
  • Leg Swings (F-B & S2S)
  • Lizard stretch
  • PVC up and overs

Weightlifting

Bench Press (5-5-5-5+ (70% – 75% – 85% – 85%))

Metcon

Baseline (Time)

  • 500m Row
  • 40 Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

Green – Do 1-2x w/ 5:00 rest between
Blue – Do 2x w/ 4:00 rest between
Black – Do 3x w/ 3:00 rest between
Record best time.

Cool-down

FTX Cool-down (No Measure)

  • Active recovery
  • SMR (Maintenance)
  • Circulation
  • Static Stretch

2014-1006

October 5th, 2014
by:

FTX CrossFit – CrossFit

Just have to start Wodify with Fran!
In lieu of strength today, we will give everyone extra time to familiarize themselves with Wodify.

Warm-up

FTX Basic Warm-up (No Measure)

  • 10 each of Neck rotations and shoulder rolls
  • Ankle rockers w/ wrist rotation
  • 10 each of Over-the-fence, knee raises and butt kickers
  • 10 each of alt. arm swings, alt. hugs and shoulder rotations
  • 2 minutes of running, rowing, jump rope, etc.
  • 5 of each push-ups, squats, indian sit-ups, pull-ups and dips
  • 10 each of forward step toe-touch, cross-body woodchops, and leg swings.
  • 6 each of alt. scorpions and alt. iron cross.

Metcon

Fran (Time)
21-15-9

  • Thrusters, 95# / 65#
  • Pull-ups

Blue – rx
Green – 65# / 35#

2014-1004

October 3rd, 2014
by:


FTX CrossFit – CrossFit

Warm-up

FTX Basic Warm-up (No Measure)

10 each of Neck rotations and shoulder rolls

Ankle rockers w/ wrist rotation

10 each of Over-the-fence, knee raises and butt kickers

10 each of alt. arm swings, alt. hugs and shoulder rotations

2 minutes of running, rowing, jump rope, etc.

5 of each push-ups, squats, indian sit-ups, pull-ups and dips

10 each of forward step toe-touch, cross-body woodchops, and leg swings.

6 each of alt. scorpions and alt. iron cross.

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
Black – Rx

Blue – D/L 185# – KBS 55# – OHS 95# – Pull-ups – Box Jump 20″ – DB Squat Clean 30#

Cool-down

FTX Cool-down (No Measure)

Active recovery

SMR (Maintenance)

Circulation

Static Stretch

Week of September 29 through October 4

September 28th, 2014
by:

Announcements

Specialty Classes
Pull-up Clinic – Work on pull-up, T2B and K2E progression – Monday at 5:30pm-6:30pm.


Monday, September 29

Strength - Deadlift: Warm-up then 4 rounds of: 70% of 1RM AMRAP in :15 with 1:30 rest after each round.

Briefing - This week is CHIPPER WEEK! This first Chipper hits a lot of high level skill movements/lifts. Catch your breath a little more than regular and ensure your starting positions each time you pick up the barbell. The volume is low, but almost all the exercises are very difficult.

WOD
Skill Chipper, For Time (20:00 Time Cap)

  • 3 Legless Rope ClimbsRope ClimbsGround to Standing (G2S)
  • 6 M/UC2BP/U
  • 9 Deficit HSPUHSPUMod HSPU
  • 12 Cleans, 155/105#115/75#75/45#
  • 15 Thrusters, 155/105#115/75#75/45#
  • 18 Snatches, 125/85#95/65#75/45#
  • 21 OHS, 125/85#95/65#75/45#
  • 24  Rope T2BT2BHanging Leg Raise
  • 27 Wall Balls, 30/20# @ 10/9′20/14# @ 10/9’14/10# @ 10/8
  • 30 D/U (ALL LEVELS)

Tuesday, September 30

Strength - Strict Press: Warm-up then 4 rounds of: 70% of 1RM AMRAP in :15 with 1:30 rest after each round.

Briefing – You are going to repeat the chipper today. The idea is to go as fast as possible each time. There is a 5:00 rest in between that should allow for a decent amount of recovery. Not that a sprint is going to be maintainable through the whole chipper each time, but a higher than regular pace should be the goal.

WOD
Speed Chipper for time (20:00 time cap for doing it 2x incl. rest)

  • 10 Burpees
  • 10 Tuck Jumps (Knees to hip height)
  • 10 Burpees
  • 10 T2BLeg Raises
  • 10 Burpees
  • 10 Box Jumps 24/20” - 20/16”
  • 10 Burpees
  • 10 Pull-ups - Mod. Pull-ups
  • 10 Burpees
  • 10 Wall Balls, 20/14# @ 10/9’14/10# @ 10/8’

5:00 rest

Wednesday, October 1

Strength – Ring Push-ups or Push-ups: Warm-up then 5 rounds of AMRAP in :15 with 1:00 rest after each round.

Briefing – On today’s chipper,  your ability to do the G2O exercise in relation to your Bodyweight (BW) % will dictate the color you do for the rest of the WOD. This is a classic style, long list of movements chipper. The volume is very high today. It starts with hard reps when the numbers are lower and finishes with easier movements on the high rep counts.

WOD
Endurance Chipper For Time (30:00 Cap)

  • 10 G2O @ 75%50%25% of BW
  • 20 KBS, 70/55#55/35#35/20#
  • 30 Goblet Squats, 70/55#55/35#35/20#
  • 40 Burpees
  • 50 OH Plate Lunges, 1 ct., 45# / 25# / 15# plates
  • 60 D/U150 Singles
  • 70 Mt. Climbers, 2ct. – 1 ct.
  • 80 JJ
  • 90 Stair steps (only count going up)
  • 100 Cal. Row

Thursday, October 2

Strength – Front Squat: Warm-up then 4 rounds of: 70% of 1RM AMRAP in :15 with 1:30 rest after each round.

Briefing - There is a very big difference between color groups today.  Be mindful that you can handle all the movements if you are trying to go blue or black. Stick to the color of your weakest movement.

WOD
20:00 Time Cap

  • 30 Wall Balls, 30/20# @ 10′/9′ – 20/14# @ 10/9’14/10# @ 10/8’
  • 30 Burpee pull-upsBurpees to 6″ targetBurpees
  • 30 Box Jumps, 30/24”24/20”20/16”
  • 30 KBS, 70/55#55/35#35/20#
  • 30 Clapping Push-upsH-R Push-upsMod Push-ups
  • 30 C2BPull-upsMod Pull-ups
  • 30 Alt. Pistol Squats – Prisoner Squats - Squats

Friday, October 3

Strength - TGU ladder

Briefing - A hard style of WOD. We start with a couple rounds of burnout and THEN do the full chipper. Deduct :03 from your final time of the full chipper for every rep you do during the 2 AMRAPs.

WOD

  • 1 Rope Climb3 G2S
  • 10 Snatches, 95/65#65/35#
  • 100 D/U200 Singles
  • 10 Burpees
  • 1 Rope Climb3 G2S
  • 10 Thrusters, 95/65# - 65/35#
  • 100 Core superset, 25 each of: T2B, KTE, Sit-up, Leg Raise
    (Blue do all 4 movements, Green do S/U and leg raises, 2x)
  • 10 Burpees
  • 1 Rope Climb3 G2S

WOD Sequence times:
2:00 on/2:00 off – AMRAP
4:00 on/4:00 off - AMRAP
Full Chipper – For Time

Final Score = Chipper Time – (AMRAP  Reps x 3)

Saturday, October 4

Strength - None

Briefing -  One of the few benchmark chipper WODs. We did this back in July. Check your results to compare. This will be a long WOD with (7) ¼ mile runs and 140 difficult reps. Careful with your choice of Deadlift weight, make sure you are not rushing the reps just because it is the first movement. With all the running and several of today’s reps you will want to mind your lower back and SMR when the WOD is over.

WOD

“Lumberjack 20″
(Start in heats 2:00 apart)
For time complete the following chipper: (Time cap of 25 minutes)

  • 20 Deadlifts, 275/185#185/115#115/75#
  • Run 400m
  • 20 KB swings, 70/55#55/35#35/20#
  • Run 400m
  • 20 Overhead Squats, 115/75#95/65#45/35#
  • Run 400m
  • 20 Burpees
  • Run 400m
  • 20 C2B – PullupsMod P/U
  • Run 400m
  • 20 Box jumps, 24/20″20/16”
  • Run 400m
  • 20 DB Squat Cleans, 45/30s30s/20s20s/12s
  • Run 400m

lumberjack-20

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Week of September 22 through 27

September 21st, 2014
by:

Announcements

Specialty Classes
Pull-up Clinic – Work on pull-up, T2B and K2E progression – Monday at 5:30pm-6:30pm.

Strength Work This Week
This week we are working on building up to 1RMs (1 Rep Maximums). Do NOT do this if you haven’t been lifting consistently (3x+ per week) for the last 4 weeks. 1RMs should only be attempted by those that have been slowly working up to it and are familiar with the proper execution of the exercise in question. Doing otherwise is a recipe for injury. Those that are not ready for a 1RM should do 3-5 sets of 5-8 reps each. Making each progressive set a little heavier. The last two sets should be hard to get 5-6 reps.


Monday, September 22

Strength - Back Squat build to 1RM

Briefing - Lots of full body movements, which will require a lot of stamina and endurance. All energy systems will be hit by this WOD if you can keep moving at a consistent pace. The weights are NOT meant to be heavy but manageable for high volume.

WOD
Dual AMRAP, East + West
10:00 AMRAP

  • 7 T2B - Leg Lifts
  • 9 Burpees
  • 11 Pull-upsRing Rows
  • 13 Wall Balls 20/14 @ 10’/9’14/10# @10’/8’

Rest 5:00
10:00 AMRAP

  • 7 Cleans, 115/75#75/45#
  • 9 Russian KBS 55/35#35/20#
  • 11 S2O 115/75#75/45#
  • 13 KB SDHP 55/35#35/20#

Tuesday, September 23

Strength - Strict Press build to 1RM

Briefing – Tabatas are designed for power-Endurance and this one is no exception.

WOD
Tabata 20:10 Split for 8 rounds on each movement

  • Lateral Shuttle Runs
  • Clapper Push-upsH.R. Push-ups
  • Over-the-Box JumpBox Jump 16/12”
  • OH Throws (SB) 20/10#

Wednesday, September 24

Strength - Turkish-Get-up Ladder, KB to BB

Briefing – The Focus is the KBS, which will require very good form and a strong hip movement, something to manage even when tired. This is a necessity for CrossFitters who must often be able to utilize full body power even when tired. This is especially true with the OLY lifts.

WOD
4 Rounds for Time: (20:00 Time Cap)

  • 50 D/U100 Singles
  • 30 KBS 70/55#55/35#35/20#

JessicaBOTRkbsBW

Thursday, September 25

Strength – Deadlift to 1RM

Briefing - The Volume is low on these hard movements, so focus on the form and try to avoid failed reps.

WOD
For Time, 10-8-6-4-2 of: (20:00 time cap)

  • M/U – C2B Pull-upsPull-ups
  • Deficit HSPUHSPUMod. HSPU
  • Alt. Pistol Squats w/ 45/20# – Alt. Pistol SquatsPrisoner Squats (1.5 squats)

Friday, September 26

Strength - Bench – Build to 1RM

Briefing - Make sure you have your weights picked out for each movement. Only 1 Barbell per athlete is allowed, switch out your own weights. Remember to plan in the provided rest times when picking your weights. Also, the rest times are part of your final time, do NOT subtract them out in the end. The row times are target times which you must meet or beat.

WOD
“Do the Math” (30:00 Time Cap)

  • Row 500m** - 1:40/1:50 – 1:50/2:002:00/2:15
  • Rest 2:00
  • 3000#s - 2000#s1000#s G2O*
  • Rest 2:00
  • 3000#s - 2000#s1000#s Squatted*
  • Rest 2:00
  • 3000#s - 2000#s1000#s Strict Pressed*
  • Rest 2:00
  • Row 500m** - 1:40/1:50 – 1:50/2:002:00/2:15

*Pick whatever weight you want to use for that movement. The weight listed is the total number of lbs. that must be moved.

**ADD 1:00 to your final time for each time you missed the target Rowing Time.

Saturday, September 27

Strength - None

Briefing -  If you’ve never done the obstacle course, please keep the following in mind: It will take us about 1 hour to show you all the obstacles. If you want to also run the whole obstacle course, then plan on 2 hours. But, just practicing the O’Course obstacles is a workout in and of itself.

WOD
Obstacle Course Challenge
The course has two components – an indoor portion with an immediate transition to an outside portion.

Indoor portion:

  1. Sled Drag 100m w/ 90lbs men and 60lbs women
  2. 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  3. 20 Burpees
  4. 30 Situps
  5. Traverse parallel bars (10 dips )
  6. Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  7. Go under Chicken Wire Obstacle
  8. Cross Monkey Bars (15 Pull-ups)
  9. Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

  1. 200m run*
  2. Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  3. 200m run*
  4. Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  5. 200m run*
  6. High bar obstacle up and over / High bar obstacle just grab high bar
  7. 200m run*
  8. Body hurdles obstacle
  9. 200m run*
  10. The Pit obstacle (Go up one side and slide back down)
  11. 200m run*
  12. Tube Obstacle
  13. 200m run*
  14. Tire flip 10x
  15. 200m run*
  16. Tire obstacle
  17. 200m run*
  18. Balance beam obstacle
  19. 200m run*
  20. 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

  1. 60#/40# Bag / 40#/20# Bag
  2. Tire
  3. 45#/30# DBs/ 35#/20# KBs
  4. Wood Palette / Chair
  5. Tub of water

In case of rain, we will do the indoor portion 2-3x with 5-7 minute rests in between.

Ocourse0814

Week of September 15 through 20

September 14th, 2014
by:

Announcements

Saturday – Best of the Rest
This Saturday we will be open only from 8:00am-10:00am. We are doing this in order to be able to best support our members participating at CrossFit Roselle’s Best of the Rest competition. We encourage those not participating to come watch and cheer on your fellow FTX CrossFit friends. See here  for more information on the event.
The event is located at 200 N Garden Avenue Unit D, Roselle, IL 60172 and starts at 8:00am and will end around 4:00pm. Even if you can just come and cheer for some of the time it will be much appreciated by your fellow FTX CrossFit athletes.

Specialty Classes
Pull-up Clinic – Work on pull-up, T2B and K2E progression – Monday at 5:30pm-6:30pm.

Tempo Training
This week involves a new concept for most of you – the use of tempo in strength training.
Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift.  In a workout, the tempo prescription will follow the assigned number of reps, such as:

Front Squat x 2-3 reps @ 30X0

The First Number – The first number refers to the lowering (eccentric) phase of the lift.  Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat.  (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)

The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.  In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent.  If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.

The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.  Yes, I am aware that X is not a number.  The X signifies that the athlete should EXPLODE the weight up as quickly as possible.  In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can.  If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.

The Fourth Number – The fourth number refers to how long you should pause at the top of the lift.  Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.

Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load.  So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.

FTX CrossFit 3 Years Ago

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TheBeastSML


Monday, September 15

Strength - None

WOD
“Rocky VII”

40:00 AMRAP
10 Rounds of 3:00 on / 1:00 off of:

  • 25 D/U or 50 Singles
  • 20 MB Russian Twists (1-ct.)
  • 10 OH Plate Lunges 45# – 25#10#
  • 5 Strict v-grip Chin upsKipping Pull-ups - 2 hands on 1 Ring, Rows
  • 1 Staircase

Pick up where you leave off each round, track total rounds.

Tuesday, September 16

Strength - Deadlift with Tempo Work. Tempo: 4331.
Take :04 going Down, :03 Pause at the Bottom, :03 to Lift the weight Up, :01 pause at the Top. (Note: Your first rep starts with taking :03 to lift the weight up.)
Do 7 sets x 3 reps with this tempo on every Rep. Start @ 40% and go up to 50%, 60%, 70%, 80%, 85%, 90%. You may need to lower all your numbers with this tempo. Although the volume is low the reps, due to the tempo this will be harder.

Build up to a challenging set of 3 reps in 5 sets

WOD
Briefing - This will be very demanding even if the weight seems relatively light to you at first glance. Do NOT select a level that utilizes a weight more that 70% of your weakest movement’s 1RM. This will likely be your strict press. Keep good form by hinging your hip when appropriate and keeping an engaged core throughout.

FGB: One Barbell (BB) Strength-Endurance
Use same weight for all movements.
115/75#85/55#65/35#

This workout consists of three 5 minute rounds with a 1 minute rest between rounds. During each round you will cycle through the 5 exercises. You will do each exercise for 1 minute attempting to perform as many reps as possible during that time. There is no rest between exercises, only between rounds.
Each round consists of the following 5 exercises:

  • Bent-over Row
  • Back Squat
  • Strict Press
  • Lunges, BB on Back
  • BB Floor Press

Wednesday, September 17

Strength - Back Squat with Tempo Work. Tempo: 2222.
Simple numbers for this first one. Take :02 to go Down, :02 pause at the Bottom, :02 going Up, :02 Pause at the Top.
Do 7 sets x 3 reps with this tempo on every Rep. Start @ 40% and go up to 50%, 60%, 70%, 80%, 85%, 90%. You may need to lower all your numbers with this tempo. Although the volume is low the reps, due to the tempo this will be harder.

Build up to a challenging set of 3 reps in 5 sets

WOD
Briefing – Alternate each minute between teammates. Go to the next exercise each time. It will change each round who does which exercise and with 6 rounds each person will do each movement 3x. There are some different point values so write down when you finish your 1:00 how many points you got and add you team’s score up at the end. It is fine to mix Blue and Green athletes as long as each is performing at their usual levels. Movements are a mixture of Power, Speed, Strength. There is no rest between rounds on this variation of FGB.

6 Rounds (Each round is 5 minutes) of:

  • Wall Ball 20/14# @ 10′/9′14/10# @ 10′/8′ - 1 rep = 1 pt.
  • Broad Jumps, 8′/6′ - 3pts each
    (If you don’t make the required distance in one jump, then do a burpee and jump again.)
  • 10 yd Shuttle Run – 2 pts each
  • Wall Walks = 3 pts. or Inchworms = 1 pt.
  • KB Goblet Squats 55/35#35/20# – 1 rep = 1pt.

Thursday, September 18

Strength - Strict Press with Tempo Work. Tempo: X333.
Take as fast as safely possible going Down, :03 Pause at the Bottom, :03 to go Up, :03 pause at the Top. (Note: Remember that your first rep will start w/ taking 3 sec to go up.)
Do 7 sets x 3 reps with this tempo on every Rep. Start @ 40% and go up to 50%, 60%, 70%, 80%, 85%, 90%. You may need to lower all your numbers with this tempo. Although the volume is low the reps, due to the tempo this will be harder.

Build up to a challenging set of 3 reps in 5 sets

WOD
Briefing – Just keep going! Easy movements but NO rest, find a pace you can maintain.

FGB: Endurance
5 Rounds w/ no rest between exercise or rounds. Each round consists of 5 minutes. Switch exercises each minute.

  • Shuttle Runs, 10 Yards
  • Row, Calorie Count
  • Farmer Carry, Forward/Backward, 5 yards @ 30/20# KBs or DBs
  • D/U or 10 Singles
  • Bear Crawl, 10 yards

Friday, September 19

Strength - Bench Press with Tempo Work. Tempo: 5252.
Take :05 to go Down, :02 pause at the Bottom, :05 going Up, :02 Pause at the Top.
Do 7 sets x 3 reps with this tempo on every Rep. Start @ 40% and go up to 50%, 60%, 70%, 80%, 85%, 90%. You may need to lower all your numbers with this tempo.Although the volume is low the reps, due to the tempo this will be harder.

Build up to a challenging set of 3 reps in 5 sets

WOD
Briefing - As similarly done in July, focus on going at 100%, as fast as possible. Each minute your will work for :15 and then move to the next station during the next :45 as you recover. SPEED!

FGB - Speed :15 On / :45 Off

  • Bounding Hops, 1pt each hop – Watch video of these here.
    (You should cover 30 yds in 5 hops or less. If you don’t do a burpee penalty.)
  • T2BHanging Leg Raise
  • Split Box Jump 16/12” – Watch video of these here.
  • Kipping Pull-upsRing Rows
  • Hang Snatch 75/45#65/35#45/25#

Saturday, September 20

We are only open from 8am-10am today!
Come join us at CrossFit Roselle for the Best of the Rest competition. Cheer on your fellow FTX CrossFit athletes. Click here for more information.

StrengthPractice L-sits. Do 1 hold EMOTM. Go up to :10 per hold. 7 rounds.

Briefing – This one is worth recording! IF you have done it before you know it is exhausting. These are all full body movements.

WOD
FGB Benchmark
This is the original Fight Gone Bad.

As many Reps for each 1:00 of movements as possible:

Wall Ball 20/14#14/10# @ 10′/8′
Sumo deadlift high-pull 75/60#55/35#
Box jump 20/16”
Push press 75/60#55/35#
Row (calories)

Week of September 8 through 13

September 7th, 2014
by:

Announcements

Specialty Classes
Pull-up Clinic – Work on pull-up, T2B and K2E progression – Monday at 5:30pm-6:30pm.

Membership Appreciation
September/October marks our 3 year anniversary. Thank you to all our members for making this possible! We will be doing several things to show our appreciation. The first thing was that our 3x per week members were upgraded to 4x per week and our 2x per week members were upgraded to 3x per week for the months of September and October. You had to be a member as of 8/31/14 to qualify. Our unlimited members will be receiving a special gift bag full of goodies starting next Saturday. (Contents vary slightly between bags, and we do have some 100% vegan bags.)

Gift


Monday, September 8

Strength - EMOTM Supersets of Deadlifts and Good Mornings for 10 minutes.
Perform the Deadlifts on the ODD rounds and Good Mornings on the EVEN rounds. Perform 5 reps every minute for each exercise.
Your Deadlifts should start @ approx. 40% of your 1RM. Move up in weight from there.
Your Good Mornings will all be done at the same weight – Male wt. range 45-95# / Female wt. range 30-65#

Build up to a challenging set of 5 reps for both the Deadlifts and the Good Mornings. In the 10 minutes you’ll be doing 5 sets of each exercise.

Remember that a proper Good Morning is driven by a strong contraction of the hamstrings and glutes. The back is straight and taut, but the driving force should come from the hamstrings and glutes.

WOD
3:00 AMRAPs (Larger classes 1/2 do one AMRAP while other 1/2 does the other)

  • 12 DB/KB S2O 45/30s35/20s30/12s
  • 6 Clapping Push-upsHR Push-upsPush-ups
  • 6 Ring DipsMod. Dips

Rest 2:00

  • 10 BB Front Squat 135/95#96/65#65-35#
  • 5 Prisoner Squats
  • 5 Straight-leg Deadlifts 135/95#96/65#65-35#
    (First do a normal deadlift, then do 5 straight-leg deadlifts.)

Rest 2:00

Repeat both AMRAPs

Tuesday, September 9

StrengthEMOTM Supersets of Bench Press and Ring Push-ups with a 1 minute rest between supersets. Perform 5 sets (minutes) of each exercise. Cycle through 5x.
Perform 5 reps every minute for Bench, 8 reps on the Rings Push-ups and 1 minute of rest.
Work-out in groups of 3. The person resting is spotting the person doing the bench press! As soon as the person benching is done, then the spotter sets up the weight for their bench press.
Your Bench should start @ 40% and go up from there.

Super sets of weighted push-ups and box dips with a 1 minute rest between supersets.
Perform 10 weighted push-ups, 10 box dips and 1 minute of rest.
Work-out in groups of 3. The person resting is placing the wt. on the back of the person doing push-ups. As soon as the person doing push-ups is done, then the person that placed the wt. is selecting the weight they’ll use for their push-ups.

WOD
5 Rounds for time of:

Buy-in: 500m Row

  • 30 D/U or 100 Singles
  • 10 OHS 115/75#  (Unbroken)95/65#65/35#

Cash-out: 400m Run

The buy-in and cash-out are part of the overall time.

Wednesday, September 10

Strength – EMOTM Supersets of Strict Press and Top-Down KB Flys for 10 minutes. (Strict presses will be performed from the ground and not off a rack.)
Perform the Strict Press on the ODD rounds and Top-Down KB Flys on the EVEN rounds. Perform 5 reps every minute for the Strict Press and 8 reps on the Flys.
Your Strict Press should start @ 40% and go up from there. Keep your Flys at the same weight. Use a wt. in the following range – 20s to 35s5s to 15s.

WOD
EMOTM perform the following.

  • 3 Power Cleans, 135/95#115/75#75/45#
  • 3 OTB Burpees

This becomes a death-by on Minute 11, i.e.
Minute 11 = 4 reps of ea.
Minute 12 = 5 reps of ea.
Minute 13 = 6 reps of ea.
and so on…

Thursday, September 11

Strength – EMOTM Supersets of Back Squats and Depth Drops. Click here to see a Depth Drop. Larger classes will have to stagger.
Perform the Back Squat on the ODD rounds and Depth Drops on the EVEN rounds. Perform 5 reps every minute for Squats and 5 reps on the Drops.
Your Squats should start @ 40% and go up from there. Keep your drops at the same height, 20”/16”
If you cannot maintain proper form through a full range of motion (from standing to below parallel on the squat), then don’t try blue today. Do green instead and really work on form and range of motion.

Box Air Squats against pole or wall. Working on proper form – back straight, chest up and wt. on heels.

WOD
You have 3:00 to complete 2 rounds of:

  • 5 Box Jumps 30/24″24/20″20/16″
  • 5 C2B Pull-upsPull-upsMod. Pull-ups

If you complete 2 full rounds then rest until the 3:00 are up and then start back up for another 3:00, but this time add 2 reps to each exercise. If you again complete 2 full rounds continue for another 3:00 and again add another 2 reps to each exercise. Continue until you fail to complete 2 rounds in a given 3:00 period.

Friday, September 12

StrengthEMOTM Supersets of Bulgarian Split Squat and Sumo Deadlift in 10 minutes. See the Bulgarian Split Squat here. Please do not use our benches for these. Use boxes.
Perform the Bulgarian Split Squat on the ODD rounds and the Sumo Deadlift on the EVEN rounds. The Split Squats should start @ 45/15# and go up by 10# every other round. Start at 135/95# on the Sumo D/L and add the weight you feel appropriate for 5 rounds.

Build up to a challenging set of 5 reps on the Sumo D/L in 5 sets

WOD
For time: (20 minute time cap)
10-9-8-7-6-5-4-3-2-1 reps of each:

  • Pull-upsMod. Pull-ups
  • Indian Sit-up / Power sit-ups
  • Snatch 75/45#65/35#

Saturday, September 13

Tag Team WOD
Pair up with someone of similar abilities on the weighted movements. Only use 1 Barbell for each team. This will be very challenging but each person is doing only roughly half so the pace should stay quick.

Tag Team “Fran from Hell”
21-15-9 reps of:

  • Thrusters 95/65# – 75/45#65/35#
  • Pull-upsMod. Pull-ups

Run 1 mile together

9-15-21 reps of:

  • Thrusters 95/65# – 75/45#65/35#
  • Pull-upsMod. Pull-ups

Then Tag Team Double Grace

60 Clean + Jerks 135/95#115/75#75/45

Thrusters

Week of September 1 through 6

August 31st, 2014
by:

Announcements

Schedule Changes
We have made some changes to our schedule. No regular classes are affected. We have changed some of the availability of our Intro classes and child care hours. We will now only have child care Monday through Friday at 10:00am-11:00am. Now that school has started, we do not currently have sufficient demand to justify additional times. If that changes, then we will most definitely look to add more child care hours.

Membership Appreciation
September/October marks our 3 year anniversary. Thank you to all our members for making this possible! We will be doing several things to show our appreciation. The first thing is that our 3x per week members will be upgraded to 4x per week and our 2x per week members will be upgraded to 3x per week for the months of September and October. You must be a member as of 8/31/14 to qualify. Our unlimited members will be receiving a special gift to be announced later this week!

Specialty Classes
Beginner Olympic Lifting Class – Friday 5:30pm-6:30pm

7Sons

Honored Prairie/ Seven Sons
Our next delivery is this Saturday, September 6th. Your last day to order is this Monday, September 1st.
Honored Prairie/Seven Sons has a completely redesigned website that is much easier to use. We can’t emphasize enough the importance of all three aspects of a healthy life – diet, rest, and exercise. If any one of those is neglected, then sooner or later you will pay. The saying that “You are what you eat” is more true today than ever given all the pesticides, herbicides, hormones, antibiotics, artificial ingredients, GMOs, sugar and other chemicals/contaminants that are found in our food.
Do yourself a favor and eat the highest quality meats, eggs, and dairy at very competitive prices delivered to you at FTX CrossFit.
It’s as easy as 3-2-1-Go!
3 – Go to the website
2- Pre-order online
1- Choose Carol Stream (FTX CrossFit) as your pick-up location
Go – Pick-up and pay for your order at FTX CrossFit

If you have any questions please call Jennifer Schwartz at (630) 981-4965


Monday, May 26

Labor Day

We are closed today.

labor-day

Memorial Day to Labor Day Challenge

Most of our CrossFit workouts are measured in order to objectively be able to evaluate progress. This week is a repeat of the Memorial Day week at the beginning of this summer. This week will give us a chance to see how everyone has improved over the summer. In lieu of the Strength program we will be doing the various smaller benchmarks along with the primary benchmark WODs. We will make some sheets available for you all to record your results. We’ll then compare them to the ones you all filled out at the beginning of summer. If you weren’t here at the beginning of summer, then just establish these benchmarks now as we’ll reference them again sometime in the future.

For the workouts/benchmarks this week, only attempt 1RMs if you have been consistently working out 3x+/week for the last 4-6 weeks AND have done the exercise being attempted at least once per week during that time. Otherwise just work up to a heavy set of 5 reps and record that weight. Attempting 1RMs or 3RMs when you are not used to that particular exercise can cause serious injury.

Talk to your trainers about scaling these WODs as necessary. If you did these at the beginning of the summer, then do them exactly the same as back then. The idea was to get the right level of challenge so that we could get a proper comparison. If you haven’t done these, then now is the time to establish a good benchmark for future reference.

Tuesday, September 2

Benchmarks:

  1. Max # of push-ups in 2:00. Work with a partner to count (partner will be lying down in front, extend one arm where fist will be directly under partner’s sternum). Range of movement will be full extension to touching partners fist. If you come out of the push-up position, then you are done even if 2:00 aren’t over. The push-up position being only hands and toes touching ground with back straight. (Slight arching up/down will be permitted during reps to “rest”, but actual reps must be performed with the body in a straight position.) If you can only do one or two like this, then so be it. We’ll then see how many you can do at the end of the summer.
  2. Max # of burpees in 2:00 to a 6″ target above reach.

WOD
“Fran”
For time:
21-15-9 Reps

  • Thrusters 95/65#
  • Pull-ups

Wednesday, September 3

Benchmarks:

  1. Max # of sit-ups in 2:00. Work with a partner to count. These will be anchored sit-ups, i.e. partner will hold feet/ankles. Knees should be at a 90 degree angle. Hands will be crossed over chest, and hands should be on shoulders. Bottom position is where shoulder blades make full contact with ground. Top position is elbows touching knees. Throughout the entire motion your arms may not uncross and your hands may not let go of your shoulders. Glutes must maintain contact with ground the entire time (No rocking).
  2. Max jump height – From a standing position jump and touch wall as high as possible, i.e. no taking a few steps and then jumping. Score is difference between standing reach and jumping reach. Perform 3 attempts. Work with a partner to help measure.

WOD
CrossFit Total
See here for full info on CrossFit Total.

  • Back Squat
  • Strict Press
  • Deadlift

Thursday, September 4

Benchmarks:

  1. Max # of strict-pullups. From the full hang to chin over the bar w/o kipping. Once you come off the bar you are done. Try this even if you get 0 or 1. In the case of 0 we’ll note how close you get to the bar with your chin.
  2. Max Broad Jump. Warm-up then make 3 attempts. Toes need to be behind line. Distance will be measured from line to rear-most heel. Must land without falling, i.e. no hands may touch floor. Also must land without taking a step forward.

WOD
“Jackie”
Do it with a partner. One person counts while other person does it.
For time (Max. 12 minutes):

  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)

If you can’t do unassisted pull-ups, then just do ring rows. If you can do unassisted pull-ups, then do as many as you can in the amount of time given.
Score = Time or # of reps completed by 12:00.

rowers2

Friday, September 5

Benchmarks:

  1. 1 RM Snatch. Warm-up and then work-up to a weight where you will make 3 attempts for a 1RM.

WOD
“FTX Baseline B”
5 Rounds for time of:

  • 400m Run
  • 20 KB Swings 55/35#
  • 20 Wallballs 20/14# @ 8′/10′

Saturday, September 6

WOD
Rest in between events as needed.

  • 40 yd dash
  • Baseball Throw (3 attempts)
  • 100m sprint
  • 10# Slam Ball Shot-put Toss (3 attempts)
  • 440 sprint
  • Long jump (3 attempts)
  • Max distance handstand walk
  • Run 1 mile for time

Week of August 25 through 30

August 24th, 2014
by:

Announcements

No childcare on Monday, August 25th. Sorry!

Class Schedule Changes
The schedule will change slightly as of next week – September 2. The only changes are that we are taking off the “Intro” Classes on Monday mornings at 5:30am and Tuesday at 10:00am. This does NOT affect any of our regular classes.

Specialty Classes
Pull-up clinic on Mon. @ 5:30pm-6:30pm
Intermediate Olympic Lifting on Wed @ 4:30pm-5:30pm
Beginner Olympic Lifting on Friday @ 4:30pm-5:30pm

Kid’s Classes
Our next 8 week session starts the week of September 8-12. It ends the week of October 27-31. Cost is $110 for the first child and $55 for additional siblings. Please contact Peter at peter@ftxcrossfit.com to sign your child(ren) up.

KidsClass5

7Sons

Honored Prairie/ Seven Sons
Our next delivery is Saturday, September 6th. Your last day to order is Monday, September 1st.
Honored Prairie/Seven Sons has a completely redesigned website that is much easier to use. We can’t emphasize enough the importance of all three aspects of a healthy life – diet, rest, and exercise. If any one of those is neglected, then sooner or later you will pay. The saying that “You are what you eat” is more true today than ever given all the pesticides, herbicides, hormones, antibiotics, artificial ingredients, GMOs, sugar and other chemicals/contaminants that are found in our food.
Do yourself a favor and eat the highest quality meats, eggs, and dairy at very competitive prices delivered to you at FTX CrossFit.
It’s as easy as 3-2-1-Go!
3 – Go to the website
2- Pre-order online
1- Choose Carol Stream (FTX CrossFit) as your pick-up location
Go – Pick-up and pay for your order at FTX CrossFit

If you have any questions please call Jennifer Schwartz at (630) 981-4965

Strength Program
Click here to learn more about our strength program in our FAQ section.


Monday, August 25

StrengthGreen/Blue - Deadlift - Black = Week 1/Day 1

Briefing - An Oly strength workout with cardio interval training mixed in.

WOD
4 Rounds of:

  • 5 Squat Snatches 135/95#5 Power Snatches 95/65#5 High Pulls 65/35#
  • 20 Wall Ball 20/14# @ 10′/9′14/10# @ 10′/8′
  • 20 Wall Ball Sit-ups 20/14#14/10#
  • Rest 1 Minute

Tuesday, August 26

Strength - None

Briefing – A classic CrossFit WOD that gets the whole body.

WOD
“Filthy Fifty”
For time:

  • 50 Box jump, 24/20 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings 35#/25#
  • 50 Steps of Walking Lunges
  • 50 Knees to elbows
  • 50 Push press, 45/30 pounds
  • 50 Back/hip extensions
  • 50 Wall ball shots, 20/14 pound ball
  • 50 Burpees
  • 50 Double unders/200 Singles

Members that have been doing CrossFit for less than two weeks or 8 sessions should do no more than 30 or so reps per exercise. Do these in any order. Drop dead time is 40 minutes.

Wednesday, August 27

StrengthGreen/Blue = Bench Press / Weighted Pull-ups 5-5-5-5Practice pull-up progression  - Black = Week 1/Day 2

Briefing - A solid medium length endurance workout after push/pull strength.

WOD
For time perform the following in any order:

  • Run 1 Mile
  • Row 1500m
  • 500 D/U – 1000 Singles

Thursday, August 28

Strength (Do the strength portion after the Bear Complex) – Green/Blue = Front Squat  - Black = Week 1/Day 3 -

Briefing – This is a great strength workout that forces a solid transition from the phosphagen to the glycolisis energy systems. To maximize the best use of these systems your rest between rounds should be about twice the amount of time it took you to do 1 round of the Bear Complex.

WOD
“Bear Complex”
3 to 5 Rounds of 7 reps
1 Rep is all of the following:

  1. Hang Power Clean
  2. Front Squat
  3. Push-Press
  4. Back Squat
  5. Push-Press

1st clean maybe a Power Clean from Ground

Pick a weight where you can do all 7 reps in a given round without putting down the bar. Record time and weight for each round. It only counts if you didn’t put the weight down during the 7 reps.

Green
Same as above, but don’t keep track of time.

Just record weight. Go slow.
Use a pace and weight that is reasonable.
Ensure that your mechanics are solid.

BearGrowl

Friday, August 29

Strength (Do strength after WOD) – Green/Blue = Back squat / Weighted Ring Dips 5-5-5-5 - Practice Ring Dips w/ or w/o bands - Black = Week 1/Day 4

Briefing – Classic CrossFit Benchmark WOD.

WOD
“Diane”
For time:
21-15-9 Reps of

  • Deadlift 225/155# – 185/115#135/95#
  • HSPUProgression thereof

Saturday, August 30

StrengthNone

Briefing – Summer is coming to an end and we want to make sure we take advantage of the nicer weather while we can, and hence we’re running the O’Course again. We’ll try to get the full courset in 2-3 more times this year.

WOD
If you’ve never done the obstacle course keep the following in mind: It will take us about 1 hour to show you all the obstacles. If you want to also run the whole obstacle course, then plan on 2 hours. But, just practicing the O’Course obstacles is a workout in and of itself.

Obstacle Course Challenge
The course has two components – an indoor portion with an immediate transition to an outside portion:

Indoor portion:

  1. Sled Drag 100m w/ 90lbs men and 60lbs women
  2. 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  3. 20 Burpees
  4. 30 Situps
  5. 10 Ring Dips – 10 Box Dips
  6. Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  7. Go under Chicken Wire Obstacle
  8. Cross Monkey Bars (15 Pull-ups)
  9. Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

  1. 200m run*
  2. Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  3. 200m run*
  4. Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  5. 200m run*
  6. High bar obstacle up and over / High bar obstacle just grab high bar
  7. 200m run*
  8. Body hurdles obstacle
  9. 200m run*
  10. The Pit obstacle (Go up one side and slide back down)
  11. 200m run*
  12. Tube Obstacle
  13. 200m run*
  14. Tire flip 10x
  15. 200m run*
  16. Tire obstacle
  17. 200m run*
  18. Balance beam obstacle
  19. 200m run*
  20. 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

  1. 60#/40# Bag / 40#/20# Bag
  2. Tire
  3. 45#/30# DBs/ 35#/20# KBs
  4. Wood Palette / Chair
  5. Tub of water

In case of rain, we will do the indoor portion 3x with 5-7 minute rests in between.

Obstacles

Week of August 18 through 23

August 17th, 2014
by:

Announcements

Class Schedule Changes
We’re cancelling the Saturday 9:00am-10:00am child care due to a lack of demand. Sorry. This does NOT affect any of our other child care times during the week.

Kid’s Classes
Our next 8 week session starts the week of September 8-12. It ends the week of October 27-31. Cost is $110 for the first child and $55 for additional siblings. Please contact Peter at peter@ftxcrossfit.com to sign your child(ren) up.

KidsClass5

Specialty Classes
Beginner Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Pull-up Clinic - Wednesday at 4:30pm-5:30pm.
Endurance Class – Saturday at 8:00am-9:00am.

Strength Program
Click here to learn more about our strength program in our FAQ section.


Monday, August 18

StrengthGreen/Blue - Back Squats to the tune of Flower by Moby - 135/95# 115/75# 95/65# - 75/45#
Use these numbers as a guide only if you haven’t done this song before. See below for weights otherwise. 
Do not underestimate the difficulty of doing squats to the tune of this song, i.e. going down on “Sally Down” and up on “Sally Up”. Use a weight you can handle w/good form and actually keep up with the song. This is only a 3:26 long song, but…
Yes, we just did this on Friday. For those that did it on Friday or have done it before and can remember their previous effort: If you were able to keep up with the song for ALL of the squats or only missed 1 or 2, then add 10-20 lbs. this time. If you did not keep up with the song and only missed 3-5 squats, then try again. If you missed more than 5 squats, go down 10-20 lbs. We’re doing this again because doing the Sally up/down drill has a significant mental component to it. By doing it again so soon, this will give everyone a chance to push mentally and physically just a little further. Black = Week 4/Day 1

Briefing - Rationale for doing Flower today is given above. The WOD below will test your will power and endurance to go fast enough to get to the burpees.

WOD
10 2-minute rounds of:

  • 5 pull-ups10 Ring Rows
  • 10 push-ups
  • 15 squats10 Squats
  • 5 pull-ups10 Ring Rows
  • 10 push-ups
  • 15 squats10 Squats
  • Do Burpees (Hip & Chest make contact w/ ground at bottom. Hands touch overhead, body is completely vertical and feet are off the ground at the top.)

Rest 1 minute between rounds. Your score is the number of burpees done.

Tuesday, August 19

StrengthGreen/Blue = Strict Press 8-5-3-5-8 (You’re aiming to do the most weight you think you can do given the number of reps per set) / 3 sets of 5-8 reps at moderate weightBlack = Week 4/Day 2

Briefing – Today will really work the shoulders. The main WOD is there to develop technique and strength on the Clean & Jerk at the blue and black levels. At the green level this is a good opportunity for you to practice this Olympic lift or it’s two components. For beginners, we do suggest that you have attended one of our beginner Olympic lifting specialty classes. The idea is to get a chance to practice this lift versus learning it for the first time. This will give our trainers the opportunity to give guidance and tips to all participants versus focusing on a few individuals that have never done this lift.

WOD
For 10X every other minute on the minute perform the following:

  • 3 Clean & Jerks (Start at about 70% of 1RM and add weight until you fail to complete 3 in a minute. Then go down 10 lbs for the remainder of the time)
  • 3 Clean & Jerks (Use a weight at around 65-75% of your 1RM)
  • Practice 5 Cleans, 5 Jerks or 3 Clean & Jerks for form with light to moderate weight. Have your trainer help you decide which of the 3 options or combinations thereof to perform.

Alternate WOD for beginners that have never done the Clean & Jerk

For time do the following:

  • Row 1000m
  • Run 1000m (3 laps around the church)
  • Row 1000m
  • Run 1000m

Wednesday, August 20

StrengthGreen/Blue = Bench Press 8-5-3-5-8 (You’re aiming to do the most weight you think you can do given the number of reps per set) / 3 sets of 5-8 reps at moderate weight - Black = Week 4/Day 3

Briefing – At the blue and black levels this is a challenging WOD with movements that require proper technique to be done well. Do a level where you can maintain proper form for the full range of motion. This especially applies to the OHS and DB hang squat cleans. If you can’t do proper form/full range of motion on these exercises, then do green and go for speed.

WOD
5 rounds for time of:

  • 5 OHS 135/95#95/65#Back Squat 75/45#
  • 10 GHD Sit-ups – 10 T2B20 Leg Lifts (Only do GHD if you can actually do proper 135/95# OHS)
  • 15 Dumbbell hang squat clean 45s/30s - 30s/20sMBSC 20#
  • 20 double-unders100 Singles

Thursday, August 21

StrengthGreen/Blue = Front Squat 8-5-3-5-8 (You’re aiming to do the most weight you think you can do given the number of reps per set) / 3 sets of 5-8 reps at moderate weightBlack = Week 4/Day 4

Briefing – A variation of the FGB concept with a focus on strength.

WOD
Heavy FGB
3 Rounds where each round consists of 5 minutes plus a minute of rest. During each of the 5 minutes in a round you will switch exercises. You are doing as many reps as possible for each exercise in each given minute.

  • Deadlift – 185/135# - 135/95#95/65#
  • SDHP – 115/75#95/65#55/35# KB
  • Strict HSPUHSPUModification thereof
  • Wall Ball @ 10′/8′ – 30/20#20/14# - 14/10#
  • Weighted Strict Pull-ups 20/10#Strict Pull-upsRing Rows (position feet to make it hard. You should be able to only get 8-10 per minute)

Score is # of reps completed.

Friday, August 22

StrengthGreen/Blue = Deadlift Warm-up and then do the heaviest set of 20 you can do while ensuring good form. Practice deadlift by doing 3 sets of 8-10 reps w/ moderate wt.  - Black = Week 4/Day 5

Briefing – Great endurance workout with lots of different movements.

WOD
In this WOD everyone will start at a different station (Spread out as evenly as possible). Rotate through stations in order. Run 100 yds after you complete each station. For stations 1-10 run out front to 50 yd mark and back. For stations 11-20 run 1 lap around back. Everyone will end the WOD after their final 100 yd run.

For time:

  1. 12′ Wall (Up & Over)12′ Wall (Touch Top)5x Wall hops
  2. 20 Wall Ball – 20/14# @ 10′/9′14/10# @ 10′/8′
  3. Monkey Bars20 Pull-ups or 20 Ring Rows
  4. Rope Climb 15′3x Floor to Standing
  5. 20 GHD Sit-ups20 Sit-ups
  6. 20 HSPUProgression thereof
  7. 20 Cal Row
  8. 20 D/U – 100 Singles
  9. 20 KBS 70/55#55/35#35/20#
  10. 20 Slam Balls 50/30#30/20#
  11. Cargo Net (Up@ Over)Cargo Net (Touch Top)
  12. Weaver (Full)Weaver (Climb over)
  13. High Bar (Up @ Over) - 10 Pull-ups or 3 hangs of 3sec on high bar obstacle
  14. High Hurdles2 attempts at each of the 3 hurdles
  15. The Pit (Full)The Pit (Jump in)The Pit (Up side & touch top w/ both hands)
  16. 20 Burpees
  17. 20 Lunges w/ plate OH (In place) 45#25#10#
  18. Bear Crawl 40 yds
  19. 20 Tire Flips
  20. Tire obstacle

CargoNet

Saturday, August 23

StrengthNone

Briefing – This is a Hero WOD that is tough all around – long and heavy. Don’t over do it on the C&J Weight. This will be a good solid finish to the week. Get good rest on Sunday.

WOD
“Abbate”
For time:

  • Run 1 mile (4 laps around church + 1 loop in driveway)
  • 21 Clean and jerks 155/115#135/95#96/65#Slamball 50/30#
  • Run 800 meters (2 laps around church)
  • 21 Clean and jerks 155/115#135/95#96/65#Slamball 50/30#
  • Run 1 Mile (4 laps around church + 1 loop in driveway)

abbate

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.