FTX 2015-08-28

August 27th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Bench Press (8 – 8 – 5 – 5 – 5)
Use a spotter and/or safety catches.

Metcon (AMRAP – Reps)

32 Tabata Rounds Total
8 Tabata Rounds per exercise
1 Tabata Round = 20s work & 10s rest
Rotate exercises every 8 rounds

  • Row for cals
  • Slam Ball 30/20# (Scaled = 20/15#)
  • Frog Squats
  • T2B (Scaled = Leg Lifts)

Frog Squats – Start in a fully extended push-up position. Jump with feet into the frog position with toes outsite and even with wrists.

Pushup

FTX 2015-08-29

August 27th, 2015
by:

FTX CrossFit – Saturday

Team O’Course
Teams of 4 (2 men & 2 women)
 
I – DRIVEWAY
2 members run driveway back and forth.
2 members do sled drag w/ members that ran the driveway, i.e. sit on sled. Rx / Scaled w/ 90 lbs. to end of driveway.
2 members run driveway back and forth while sleds are turned around.
2 members do sled drag w/ members that ran the driveway, i.e. sit on sled. Rx / Scaled w/ 90 lbs. back to beginning.
 
II – EXERCISES
40 Team Deadlifts 405# Rx / 315# Scaled (all 4 lift bar)
30 Burpees (ea. does 30)
20 cal row. (ea. does 20 cals)
10 Square push-ups (Each member is perpendicular to another w/ feet on the shoulders of another member. Members must perform push-ups simultaneously.) Scaled is 10 reg. push-ups in unison as a team.
 
III – INDOOR OBSTACLES
Monkey bars 8x – while one team member does monkey bars, the other 3 hang on the side bars. 40 penalty Burpees for each member that falls off while hanging. Once you fall off, you don’t have to hang again during that traverse. The penalty burpees are done as a team after a successful traverse, but before the next traverse or before moving on to rope climbs. The monkey bar traverses can be done by any team member(s), whether just 1 or split up between all 4. If someone falls off the monkey bars, that traverse doesn’t count. 
Rope climbs 16x – All four team members get on the ropes. One person at a time climbs their rope, while the rest just hang on to rope. If anyone lets go of a rope while the assigned team member is climbing, then that climb doesn’t count. Divide rope climbs as desired among members. Only one person has to actually climb, but would have to do 16 in that case. (Scaled is 4x)
Do an 800m Indian run w/ 30# slam ball. (Scaled = 20# slam ball)
 
IV – OUTDOOR OBSTACLES A
Cargo Net, Up & Over, Hurdles and Pit. NO weaver. Run 200m after each obstacle. Perform each of these as a team as follows. For each obstacle the team will have to carry a 60# bag and 40# bag over the obstacles and during the 200m runs. Split load as needed. No more than 2 persons at a time may be on any given obstacle. The 2 on a given obstacle may assist each other any which way. Each pair will be responsible for one of the bags at a time while on obstacles. A 40 team burpee penalty applies everytime a bag touches the ground. (Both bags maybe set down w/o additional penalty during a 40 burpee penalty.) Bags maybe rested on the obstacles only while doing that particular obstacle.
 
V – OUTDOOR OBSTACLES B
Tire/tube challenge – 40 tires will be setup on one side of the tube. All members must run through tube and 40 tires. Then as a team all tires will have to go through tube, any which way, and setup on other side. Then team will run through all tires and tube again.
Tire flip 10x – Teams will flip the large 400# tire 10x.
 
VI – FINISH
Partner carry for 400m – Run 400m as a team, but 2 members must be carried at all times. Alternate/switch as needed. (Scaled – Only 1 must be carried at all times.)
Do an 800m Indian run w/ 30# slam ball. (Scaled = 20# slam ball)
 
Ocourse0814

FTX 2015-08-27

August 26th, 2015
by:

FTX CrossFit – Thursday

Metcon (No Measure)

WOD Skill-work – About 8 min on each.

  1. Work on –> Ring Dip progression. Those that can do ring dips work on going really deep and get warmed up for the WOD.
  2. Work on Pull-up –> M/U progression. Those that can do 15 pull-ups, 10 C2B and 5 M/Us (w/ rest in between.)
  3. Work on HSPU progression. Those that can do HSPUs work on getting warmed up for the WOD.

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP of:

  • 20 Box Jumps 24″/20″
  • 10 Strict HSPUs
  • 5 Ring M/Us

Rx+ = As written
Rx = Kipping allowed on HSPU. 10 C2Bs and 10 Ring Dips in lieu of M/Us.
Scaled = 10 reps of a modified HSPU. 10 Pull-ups or 10 ring-rows plus 10 box/bench dips.

FTX 2015-08-26

August 25th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Front Squat (8 – 8 – 8 – (15))
50 – 60 – 70 – (67.5%)

The sets of 8 are there for the purpose of warming you up and allowing to get a feel for the max weight you think you can do 15 of.

Metcon (Time)

5 Rounds for time (20:00 cap) of:

1) 400m run
2) Rx+ – 10 Squat Cleans ### lbs.

Rx – 10 Power Cleans ### lbs.
Scaled – 10 Slam Ball Squat Cleans 30/20#

### – Use the weight you used for the front squats if you successfully completed a set of 15. If you failed, then use a lesser weight you think you could have done.

FTX 2015-08-25 “Olander Chipper”

August 24th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Shoulder Press (8 – 8 – 8 – 8)

55 – 65 – 75 – 80%

Olander (Time)

Chipper, For Time, 25:00 CAP

  • 400m Run
  • 3 M/U
  • 7 Squat Clean, 135/95#
  • 8 HSPU
  • 25 Russian KBS, 70/55#
  • 19 Burpees
  • 78 D/U
  • 19 Burpees
  • 78 D/U
  • 8 HSPU
  • 25 Russian KBS, 70/55#
  • 3 M/U
  • 7 Squat Clean, 135/95#
  • 400m Run

Rx+: as Written
Rx: 10 C2B = 3 M/U, 105/65# Cleans, 55/35# KBS, 1 abmat HSPU
Scaled: 20 Ring Rows, 85/55# Power Cleans, 35/20# KBS, Shoulder Push-up

Happy Birthday Pete!

Week of August 24 through 29

August 23rd, 2015
by:

Announcements

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic – Monday at 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Endurance Class – None this week.
Beginner and Intermediate Olympic Lifting – Wednesday at 5:30pm.

Honored Prairie / Seven Sons Farm

Our next delivery of fresh grass-fed meats, dairy and more will be Saturday, September 19th. The last day to order for that delivery will be Monday, September 14. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary 

Monday – Deadlift / “Navata Tabata” w/ Wall Balls, Box Jumps, Indian Sit-ups, Burpees & Pistols.
Tuesday – Shoulder Press / Long Chipper “Olander” w/ Running, Burpees, Cleans, KBS & D/Us.
Wednesday – Front Squat / Longer WOD w/ Running and Cleans.
Thursday – Progression on Ring Dips, Pull-ups, HSPU & M/U. 15:00 AMRAP w/ Box Jumps, HSPU & M/Us (Dips/Pull-ups).
Friday – Bench Press / Tabata WOD w/ Rowing, Slam Balls, Frog Squats & T2B.
Saturday – Team O’Course

Special Instructions for Saturday Team O’Course – We will be open from 8:00am-1:30pm doing the team O’Course. Teams will consist of 4 persons. Try to coordinate and form teams throughout the week. We will be running teams 10-15 minutes apart. Teams will come in and warm-up on their own. Saturday’s O’Course format will be posted Monday and Tuesday. Teams should decide ahead of time whether they will go for Rx or a scaled version.

Ocourse0814

FTX 2015-08-24 Navata Tabata

August 23rd, 2015
by:

FTX CrossFit – Monday

Metcon (Time)

In honor of Al’s 40th Birthday we will do 40 Deadlifts for time.

Rx = Body weight
Scaled = 25-75% of BW. Put in notes the %.

Navata Tabata (AMRAP – Reps)

“Navata Tabata” – Happy Birthday Al!

Perform the following sets with 23 seconds of work and 8 seconds of rest. (Yes, 23s work and 8s rest is correct.)

  • 8 Sets of Wallball M=20#/W=14#
  • 8 Sets of Box Jumps M=20″/W=16″
  • 8 Sets of Indian-Situps
  • 8 Sets of Burpees
  • 5 Sets of One-legged Squats (Scaled: Do reg. air squats)

FTX 8-22-2015 Saturday

August 21st, 2015
by:

FTX CrossFit – Saturday

Gymnastics

Handstand Push-ups (3 – 3 – 3 – Max)
Put “Strict” in the notes

Handstand Push-ups (3 – 4 – 5 – Max)
Put “Kipping” in the notes.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Weightlifting

Split Jerk (5 – 5 – 3 – 3)

 

FTX 08-21-2015 Friday

August 20th, 2015
by:

FTX CrossFit – Friday

Metcon (AMRAP – Reps)

In this Fight Gone Bad you will not rotate between exercises during a round. You will stay at the same exercise for the full round. Each round is 5 minutes long with a 1 minute break between rounds. Each round will consist of 5 Tabatas of 20s of work and 40s of rest.

  • 1st Round – Squat Cleans
  • 2nd Round – Push Press
  • 3rd Round – Clean & Jerk

Use a weight of approx. 70% of your 1RM Clean & Jerk.

Clean and Jerk (Work up to a 1RM)

FTX 08-20-2015 Thursday

August 19th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Bench Press (8 – 6 – 4 – 4)
Use a spotter and/or safety catches!

Metcon (AMRAP – Reps)

Team Fight Gone Bad
With a partner perform 3 rounds of 10 minutes of the following. No rest between rounds.

Each team will perform each of the following 5 exercises for 2 minutes during each round. Alternating doing work as needed during the 2 minutes alloted per exercise. Each team will use only one bar. You can hand-off the bar to your partner w/o putting it back on the ground.

Rx

  • Front Squats 95/65#
  • S2O 95/65#
  • OTB Burpees
  • SDHP 95/65#
  • T2B

Scaled

  • Ft. Squats 65/45#
  • S2O 65/45#
  • OTB Burpees
  • SDHP 65/45#
  • Leg Lifts
Don’t neglect your cool-downs. Stretch and do SMR!

FTX 08-19-2015 Wednesday

August 18th, 2015
by:

FTX CrossFit – Wednesday

Metcon (AMRAP – Reps)

5 Round Endurance
Fight Gone Bad
Five 5 minute rounds with 1 minute of rest between rounds. Perform the following 5 exercises for 1 minute each during each round.

  • D/Us (Singles = Scaled)
  • HR Push-ups (HR Knee P/Us = Scaled)
  • Box Jumps 20″/16″
  • Sit-ups
  • Pull-ups (Ring Rows = Scaled)

1000m Row (Time)

Max Effort 1000m Row

FTX 08-18-2015 Tuesday

August 17th, 2015
by:

FTX CrossFit – Tuesday

The Original Fight Gone Bad

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Weightlifting

Deadlift (5 – 5 – 5 – 5)
Straight Leg Deadlift (10 – 10)

 

FTX 08-17-2015 Monday

August 16th, 2015
by:

FTX CrossFit – Monday

Weightlifting

Back Squat (8 – 6 – 4 – 6 – 8)

Metcon (AMRAP – Reps)

Heavy FGB

3 Rounds of 5 minutes each w/ a 1 minute rest period between rounds. Perform each of the following 5 exercises for 1 minute each round.

  • Deadlift 225#/165#
  • DB Thrusters 45#/30#
  • Ring Dips
  • KBS 70#/55#
  • Wall Ball 30/20#

Rx

  • Deadlift 165#/125#
  • DB Thrusters 30#/20#
  • Ring Dips
  • KBS 55#/35#
  • Wall Ball 20#/14#

Scaled – Modify as needed.


Week of August 17 through 22

August 16th, 2015
by:

Announcements

This Saturday, August 22nd, we will have only the 8am and 9am classes due our participation in the Dirt Runner. Hope as many of you as possible can make it.

This week has a Fight Gone Bad Theme. Have fun!

FGB

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic – None this week.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Endurance Class – None this week.
Beginner and Intermediate Olympic Lifting – None this week.

Honored Prairie / Seven Sons Farm

Our next delivery of fresh grass-fed meats, dairy and more will be Saturday, September 19th. The last day to order for that delivery will be Monday, September 14. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary

Monday – Back Squat / Heavy FGB w/ Deadlifts, DB Thrusters, Ring Dips, KBS & Wall Balls.
Tuesday – Benchmark Fight Gone Bad / Deadlift and Straight-leg Deadlift.
Wednesday – 5 Round Endurance FGB w/ Jump rope, Push-ups, Box Jumps, Sit-ups & Pull-ups / Row.
Thursday – Bench Press / TEAM FGB w/ Front Squats, S2O, OTB Burpees, SDHP & T2B.
Friday – FGB variant w/ Squat Cleans, Push-Presses & Clean & Jerks / Clean & Jerk.
Saturday – HSPU / “Annie” / Split Jerk

FTX 08-15-2015 Saturday

August 14th, 2015
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 Pull-ups Dips

Squats Indian Sit-ups 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

Warm-up on G2O, Squat & S2O for WOD

Metcon

Metcon (Time)

TEAMs of 2:

100 D/U or 400 Singles

90 Burpees

80 Mt. Climbers, 1-ct.

70 Push-ups

60 Wall Ball, 20/14#

50 Calorie Row (Front Room)

40 Box Jumps, 24/20″

3000# G2O*

2000# Squat*

1000# S2O*

*1 Barbell per team, for ALL movements!!
– Scale Weights and Boxes as needed.

– Go in any order.

– Record reps and come back to a movement as you wish.

– Each team perform the following chipper however they want to break it up. If there is an odd number in a class there can be 1 team of 3, but add 50% more reps to the list.

FTX 08-14-2015 Friday

August 13th, 2015
by:

FTX CrossFit – Friday

Metcon

Nasty Girls (Time)

3 Rounds for time of:

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans, 135# / 95#

Rx: w/ Ring M/U, do Bar if you have to and make a note of it (not Rx though).
Scaled #1 C2B P/U, 105 / 65#
Scaled #2 HARD Band Pull-ups + Dips, 75/45#
THIS is suppose to be a LONG WOD! Make the Mod. P/U very difficult.

FTX 8-13-2015 Thursday

August 12th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Power Snatch (3 – 3 – 3 – 2 – (2 – 2))
60 – 70 – 75 – 80 – (85)%
Do 10 Over Box Jumps before Snatches. Select the tallest and thickest Box you can make it over. Rest a little between each Jump.

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Pick 1 of the 2 Benchmarks.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Pick 1 of the 2 Benchmarks.

FTX 08-12-2015 Wednesday

August 11th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Deadlift (5 – 5 – 5 – 5 – 5)
55 – 65 – 75 – 82.5 – 87.5%

Metcon

Jackie (Time)

For Time:

  • 1000m Row
  • 50 Thrusters, 45#
  • 30 Pull-ups
 

FTX 08-11-2015 Tuesday

August 10th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Clean (3 – 3 – 3 – 2 – (2 – 2))
60 – 70 – 75 – 80 – (90%)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

FTX 08-10-2015 Monday

August 9th, 2015
by:

FTX CrossFit – Monday

Weightlifting

Back Squat (5 – 5 – 3 – 3 – 3 -3 )
65 – 70 – 80 – 85 – 90 – 95?%

Before Squatting, Do 20 Box Jumps @80-90% of 1HM

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Pick 1 of the 2 Benchmarks. Build up the weight on the movements. Make sure you move smoothly and efficiently with the weight.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Pick 1 of the 2 Benchmarks. Build up the weight on the movements. Make sure you move smoothly and efficiently with the weight.

FTX 8-08-2015 Saturday

August 7th, 2015
by:

FTX CrossFit – Saturday

Metcon (Time)

“Angie” Tag Team + run

For Time go through the “Angie” WOD as fast as possible with a teammate. Break the sets up however you want. Then Run 1 Mile together. Must do a proper “tag” to switch.

  • 100 Pull-ups
  • 100 Push-up
  • 100 Sit-ups
  • 100 Squats

Then: Run 1 Mile

Pushup

FTX 08/07/2015 Friday

August 6th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Wt. Dip, 3×4
Wt. Pull-up, 3×4

Bench Press (3 – 3 – 2 – 2 – 1 – 1)

65 – 75 – 85 – 90 – 95 – 95+
Do not Max if it has been awhile! Do 3-4 sets of 5-8 reps instead.
Use a spotter! 

Metcon (AMRAP – Rounds)

REPEAT the following 5x!
3:00 AMRAP of:

  • 3 Snatches, 115/75 lb
  • 6 Push-ups
  • 9 Squats

Rest for 1 min after each 3:00
Track Whole Rounds ONLY!
Start at the beginning with each new AMRAP.

Rx+: As Written
Rx: 85/55#
Scaled: 65/35#

bench-press-spot

Use a spotter and/or the safety catches!

FTX 08/06/2015 Thursday

August 5th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

  • 20 DB Lunges
  • 16 Wt. Pistol Squat
  • 10 Box Jumps @ 90+%

Back Squat (4 – 2 – 2 – 1 – 1 – 1)

65 – 75 – 85 – 90 – 95 – 95+
If you haven’t been lifting regularly, do 3-4 sets of 5-8 reps each.

Metcon (AMRAP – Reps)

6:00 AMRAPs

#1 – 20 Wall Balls + 10 T2B

Rest 3:00

#2 – 10 KB SDHP + 15 HR Push-ups + 20 Sit-ups

Count Total Reps
Rx: 20/14# MB, 70/55# KB
Scaled: 14/10# MB, Leg raises, 35/20# KB.

Lunges.JPG

FTX 08/05/2015 Wednesday

August 4th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Use Deadlift 1RM %
Snatch Grip Deadlift, 4×3 @ 40/50/60%
Sumo Deadlift, 3×3 @ 60/70/75%

Deadlift (2 – 2 – 1 – 1 – 1)

Keep Rest Short
75 – 85 – 90 – 95 – 95+
If you haven’t been lifting regularly do 3 sets of 5-8 reps each.

Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

  • Run 400m
  • 10 yard Bear Crawl
  • 10 Pull-ups
  • 10 Burpees
  • 60 yard Plate-Pinch Farmer Carry, 25s/15s (6x 10 yds – back & forth)

Rx+: Do 1 Peg Board Climb after WOD to the monkey bar and back down to the 4th hole from the bottom. No letting go, Use of feet is allowed.

 

FTX 08/04/2015 Tuesday

August 3rd, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

  • 20 Box Jumps 30/24″
  • MB drop-unders, 2×5
  • MBSC, 2×5
  • BB Drop-unders, 2×5

3 Position Clean (EMOTM for 14:00)

Start @ 65/35#

Rx+: Combo of (Squat Clean / Hang Squat Clean / Hang Power).

Add 10# every round to 1RM

Rx: Combo of (Hang Squat Clean / Hang Power Clean / Power Clean).
Add 5# every Round to 1RM

Scaled: Practice the Hang Power Clean for 7 Rounds and Power Clean for 7 rounds.

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

  • 5 Burpees
  • 15 Leg Lifts
  • 25 D/U or 50 Singles
BurpeesDU.JPG

FTX “The Corrigan” 2015

August 2nd, 2015
by:

FTX CrossFit – Monday

Weightlifting

Top Down KB Flyes, 3×6
Shoulder Press, 3×5 @ 50/60/70%

Push Jerk (2 – 2 – 2 – 1 – 1 – 1)

75 – 80 – 85 – 90 – 95 – 95+
If you haven’t been lifting regularly, do 3-4 sets of 5-8 reps each.

Metcon

“The Corrigan” (Distance)

10:00 AMRAP

  • Run 400m
  • 100 yard Luggage Carry (55/35# KB in one hand and 40/30# bag on other shoulder. (Uneven Load)

*Only count Luggage carry distance for score

On June 26th, 2015 Brian & Wendi Corrigan were heading out of Midway Airport (Chicago, IL) to go visit their grand kids in Seattle, WA. Much to their terror they found themselves finally getting through the security line with only 5 minutes left before departure. They would later find out that a prolonged re-fueling had kept the plane on the ground a few extra minutes. With minutes left to board, they had to sprint through the airport in flip flops with their luggage in tow. Thanks to their CrossFit training they made their flight with seconds to spare and got to Seattle.

Rx+: As Written
Rx: 35/20#, 30/20# Bag
Scaled: less weight as needed

Week of August 3 through 8

August 2nd, 2015
by:

Announcements

This Saturday, August 8th, we will have only the 8am and 9am classes due to our participation in the Amplify Open at CrossFit Amplify – 1962 Ohio St, Lisle, IL 60532. Come and cheer on our athletes that will be competing:
Rx Team – Josh K., Nick V. and Jessica S.
Scaled Team – Pete O., Jerome A. and Jorie F.
It will be a great time for all!
Thanks to BoxRat for all the support!


Due to our move at the end of the month we will have modified hours on the following days:
Friday, August 28th – No 6:30pm – 7:30pm class. Otherwise normal schedule. Last day of classes at current location.
Saturday, August 29th – Moving WOD. No regular classes.
Monday, August 31st – Moving WOD. No regular classes.
Tuesday, September 1st – No AM classes. Normal class schedule resumes at 2:30pm at new location. 

New location is across the street at 1010 Geneva RD. We’ll be more than doubling our workout area, and much more!

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic – Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Endurance Class – None this week.
Beginner and Intermediate Olympic Lifting – None this week.

Honored Prairie / Seven Sons Farm

Our next delivery of fresh grass-fed meats, dairy and more will be this Saturday, August 8th. The last day to order for that delivery will be this Monday, August 3. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary

Monday – Push Jerk / 10:00 Amrap running / KB & bag carry
Tuesday – Clean / 5:00 AMRAP of burpees, leg lifts & jump rope
Wednesday – Deadlift / 25:00 AMRAP of running, bear crawls, pull-ups, burpees & farmer carries.
Thursday – Back squat / 2x 6:00 AMRAPs of Wall Balls, T2B, SDHP, Push-ups & Sit-ups
Friday – Bench Press / 5x 3:00 AMRAP of Snatches, Push-ups & Squats
Saturday – Tag Team Angie

FTX August ’15 O-course

July 31st, 2015
by:

FTX CrossFit – Saturday

This will be the last O’Course run at our current location. Come and get a final PR on this course. See if you can beat the record of 22:50!

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
  • Traverse parallel bars (10 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.
  1. 60#/40# Bag / 40#/20# Bag
  2. Tire
  3. 45#/30# DBs/ 35#/20# KBs
  4. Wood Palette / Chair
  5. Tub of waterIn case of rain, we will do the indoor portion 2-3x with 5-7 minute rests in between.

Ocourse0814

FTX 07-31-2015 Friday

July 30th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Overhead Squat (5 – 5 – 5 – 5)

65 – 75- 80 – 85

Metcon (AMRAP – Reps)

3:00 Rep Ladders, Start @ 1 rep of:

  • Box Jumps
  • D/U

Rest 2:00

  • Pull-ups
  • Thrusters

Rest 2:00

(REPEAT! Start from the rep # that you left off)
Rx+: 30/24″ Box, Strict P/U, 105/70# BB
Rx: 24/20″ Box, Kipping P/U, 85/55# BB
Scaled: 20/16″ Box, Mod P/U, 65/35# BB

ReneeOHS

FTX 07-30-2015 Thursday

July 29th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Shoulder Press (5 – 3 – 3 – 2 – 2 – (1 – 1))

KB Top-down Flys, 2×5 (Before Press)
60 – 70 – 80 – 90 – 95 – (95+)

Metcon (Time)

Class-Wide TEAM WOD:
Perform the following reps per # of athletes:

  • Huge Tire Flip, 3x
  • Cinder Block Carry, 5 laps
  • 25m Small Tire Drag, 5x down and back
  • 12′ Wall Climb, 10x or 100 hops
  • Body Hurdles, 10x (30 hurdles)

Work in groups to flip the Huge Tire. If there aren’t at least 3 people in a class, then flip the 125# (m) or 90# (f) tires individually.
Tire Drags on West side of back lawn. Length 25m, i.e. back and forth once = 50m.

PressJam

FTX 15.1 + 15.1a 2015 Summer re-run

July 28th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Clean and Jerk (3 – 3 – 3 – (3))

50 – 60 – 70 – (75-80)%
Those unfamiliar with the clean & jerk, just practice one or both components at light weight.

Metcon

For those unfamiliar with the Snatch – Do 15 Slam Balls instead in 15.1 and skip 15.1a.

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

  • 15 Toes To Bar
  • 10 Deadlifts, 115# / 75#
  • 5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

  • 1-RM Clean and Jerk

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

  • 15 Toes To Bar
  • 10 Deadlifts, 85# / 55#
  • 5 Snatches, 85# / 55#

Masters men and women 55-59, and 60+

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

  • 15 Hanging Knee Raises
  • 10 Deadlifts, 85# / 55#
  • 5 Ground to Overhead, 85# / 55#

2015Open15.1FTXWomen

2015Open15.1FTXMen

FTX 04/28/2015 Tuesday REPEAT

July 27th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Use 1RM of Deadlift:
Straight Leg Deadlift, 2×5 @ 30-40%
Snatch Grip Deadlift, 2×5 @ 50-60%
Sumo Deadlift, 2×5 @ 60-70%

Deadlift (5 – 3 – 2 – 1 – 1)

70 – 80 – 85 – 90 – 95+

Metcon (Time)

3 Rounds For Time, (20:00 Cap)

  • 8 Strict HSPU
  • 10 Strict Ring Dips
  • 12 Pistols
  • 14 Push-ups
  • 16 Strict Pull-ups

Rx+: As Written, Plus Cash-out: Take 3:00 to build up to your heaviest DB/KB weighted Pistol Squat. Must do the same weight with both legs. Subtract :01 for each pound of DB/KB.
Rx: Kipping allowed, Bar Dips allowed, Pistols to a 16″ Soft Plyo Box
Scaled: 3 Rds for time of:

  • 10 Shoulder Push-up
  • 15 Box Dips
  • 20 Push-ups
  • 25 Air Squats
  • 30 Ring Rows
  • 35 Sit-ups

PullUpClose

FTX 07-27-2015 Monday

July 26th, 2015
by:

FTX CrossFit – Monday

Back Squat (5 – 5 – 3 – 3 – 1 – 1)

60 – 70 – 80 – 85 – 90 – 95+

Metcon

Rest 5:00 between AMRAPs

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

  • 10 Wall Balls
  • 10 T2B

Rx+: 30/20# MB
Rx: 20/14# MB
Scaled: 14/10# MB, Leg lifts

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

  • 5 Snatches
  • 10 OTB Burpees

Rx+: 135/95#
Rx: 95/65#
Scaled: 65/35#

Week of July 27 through August 1

July 26th, 2015
by:

Announcements

Due to our move at the end of the month we will have modified hours on the following days:
Friday, August 28th – No 6:30pm – 7:30pm class. Otherwise normal schedule. Last day of classes at current location.
Saturday, August 29th – Moving WOD. No regular classes.
Monday, August 31st – Moving WOD. No regular classes.
Tuesday, September 1st – No AM classes. Normal class schedule resumes at 2:30pm at new location.

New location is across the street at 1010 Geneva RD. We’ll be more than doubling our workout area, and much more!

ObstaclesBW

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic – Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Endurance Class – Wednesday at 5:30pm.
Beginner and Intermediate Olympic Lifting – Saturday at 10:00am.

Honored Prairie / Seven Sons Farm

Our next delivery of fresh grass-fed meats, dairy and more will be Saturday, August 8th. The last day to order for that delivery will be this Monday, August 3. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary

Monday – Back Squat / Two 5 min AMRAPS w/ 1. Wall Balls & T2Bs 2. Snatches & Burpees.
Tuesday – Deadlift / 
HSPU, Dips, Pistols, Push-ups and Pull-ups.
Wednesday – Clean & Jerk / 15.1 & 15.1a.
Thursday – Shoulder Press / Class Team WOD w/ Obstacles and odd objects.
Friday – OHS / Short Rep ladders w/ Box Jumps, D/U, Pull-ups & Thrusters.
Saturday – O’Course (Last one at our current location!)

FTX 07-25-2015 Saturday

July 24th, 2015
by:

FTX CrossFit – Saturday

Classes from 8am – 12pm (No open gym from 12pm – 1:30pm today)
After the morning classes we will meet at ‘Mi Casa’ restaurant located at 1720 N Main St, Wheaton, IL 60187.

Weightlifting

Bench Press (8 – 12 – 15 – 12 – 8)

Focus on the middle set as a 15RM
50 – 65 – 75 – 65 – 50

2015 Games M/T Event 4 Long Chipper (Time)

For time:

  • 1,000-meter run
  • 25 Cleans 115 / 75 lb.
  • 25 box jump-overs 24/20″
  • 25 chest-to-bar pull-ups
  • 50 wall-ball shots (20 / 14 lb.)
  • 25 chest-to-bar pull-ups
  • 25 box jump-overs 24/20″
  • 25 Cleans 115 / 75 lb.

Rx+ = As written
Rx = Cleans 85/55#, Box Jumps 24/20″, pull-ups, Wall Balls 14/10#
Scaled = Modify as needed

20 minute time cap

LongChipper