WOD Mon. Feb. 13

February 12th, 2012
by:

Skillwork: Clean & Jerks
5-3-1 Strength Program Cycle Week 2
3-3-3+ Deadlift

All levels
3 Rounds
Agility lunge jumps for 30 seconds
(With a soft ¬†object 6″ high in the middle (Use our canvas bags). Straddle the object with one leg in front and one leg in back. Then jump up and switch leg positions. Do this repeatedly as quickly as you can.)
30 seconds of rest
Score is the number of jumps (x you alternate leg position).

Then

Clean & Jerk 1-1-1-1-1-1-1
Basics – Focus on mechanics. Use low weight.

WOD Fri. Feb. 10

February 9th, 2012
by:

We will be closed on Saturday, February 11th. We will be attending the Garage Games: Battle of the Burbs at CrossFit of Naperville. See our events section for more information.

Skill-work: Deadlift, Knees to elbows, Clean & Jerk

Level 1/2

Desforges
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Basics

No time component to any of the following.
Deadlift 5-5-5 w/ low to moderate wt.
Clean & Jerk 5-5-5 w/ low to moderate wt.
20 Knees to elbows
Practice Kipping Pull-ups

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.