Free Intro Class at 10:00am
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WOD for regular members at 9:00am and 10:00am
All levels
“Prison Break”
Dip Walk
Low crawl under wall
Climb over rope wall (Basics – Hold onto rope and put feet 5x on wall)
Monkey bars (Basics – 14 Pull-ups)
Speed Ladder
Traverse Climbing wall
800m row
80 lbs. bag carry for 100m
REPEAT in reverse
Have you registered for the CrossFit Games Open?
Skill-work: Front Squat, Kipping pull-up progression
Level 1/2
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Basics
Seven rounds for time of:
14 Squats
7 Chest-to-bar pull-ups
Good nutrition is essential for fitness.
One of the easiest things (or hardest for some of us) we can do to improve our nutrition is to cut out all soda from our diet. This is my weakness (Andres). Let’s hold each other accountable in regards to cutting soda intake.
Skill-work: Press
and
practice improving a skill which you consider a strength.
(Try to improve your technique, speed, something.)
All levels
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Registration for the CrossFit open begins today!
See our events section and the CrossFit 2012 games website for more information.
Skill-work: Deadlift and L-Pull-ups
Level 1/2
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups
Basics
Seven rounds for time of:
14 Medicine Ball Cleans #20
7 Pull-ups
Skillwork: Pick a skill or two that you would consider a weakness and work on them
(Double-unders, rope climb, Kipping pull-ups, Olympic lifts, etc.)
12:00 minute AMRAP
All levels
10 yard sprint-pivot-sprint to start
10 yard lateral shuffle and back
10 Double unders or 40 single jumps
10 Wall Balls w/ 10#MB
5 Tuck Jumps
5 Pull-ups
No 5-3-1 Strength Training this week
(Lvl 1/2 – If you missed any of the 5-3-1 training last week, then make them up sometime during this week.)
Skillwork – Thruster, Deadlift, Push-press
Chipper WOD
(Basics skip first three exercises.)
10 Thruster @ 115#
20 Deadlift @ 225#
30 DB Push-Press 40s
40 Burpees
50 Box Jumps 24″
60 Pull-ups
70 Wall Balls, 20#
80 Calories on Row Machine
90 yard bear crawl – 6 lengths
100 Double-under or 400 Singles
Free Intro Class at 10:00 am – WOD Baseline
WOD for members attending 9:00am and 10:00am classes is:
Skill-work: Back Squat w/ some weight
5-3-1 Strength Program Cycle Week 3
5-3-1+ Back Squat
All levels
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar
Skill-work: Deadlift & Push-press
IWT (All levels)
3 Rounds of:
8 Push-press @ 80% of 1RM
2:00 min Row @ 500m Pace
2:00 min. rest
Then
8 Deadlifts @ 80% of 1RM
1:00 min of Jump Rope Singles
2:00 min. rest
Then
8 Rounds for time of:
8 pull-ups / 8 push-ups / 8 sit-ups / 8 squats
The Garage Games series is coming to CrossFit of Naperville on February 11th.
Our facilities will be closed on that day as we will be attending the event. Come and support this event. They have 3 categories – RX’d, scaled and beginner. In other words, everyone can participate and have fun. As an incentive, we will provide FTX CrossFit shirts to all who attend the event as long as you actually will wear the shirt to the event.
You can register and get more information here.
Skill-work: Press
5-3-1 Strength Program Cycle Week 3
5-3-1+ Press
Level 2
5 Rounds
1 Ropeclimb 10′ w/ no legs (Start sitting on the floor)
10 Alternating one-legged squats
100m Sprint (2.5 laps in the gym)
Level 1
5 Rounds
1 Ropeclimb 10′ w/ legs (Start sitting on the floor)
10 Alternating one-legged squats
100m Sprint (2.5 laps in the gym)
Basics
5 Rounds
10 Pull-ups
10 Alternating one-legged squats while holding onto one of the parallel bars if needed
100m Sprint (2.5 laps in the gym)
Skillwork: Deadlift
5-3-1 Strength Program Cycle Week 3
Deadlift 5-3-1+
All levels
Circuit
5 Rounds (Record time each round):
S-shape speed, agility course (15-5-15-5-15 yards)
10 box jumps, 24″
10 Wall Balls 20 lbs.
10 Burpees
rest 2:00 min
Skill-work: Turkish get-ups and burpees as described in the WOD. Make sure you have good mechanics.
Level 1/2
AMRAP 20min.
“Never let go!”
2 Turkish Get-ups w/ 30lb KBs or dumbbells
(Hold both KBs or dumbbells. Only one is raised though. Alternate which arm is raised.)
4 Burpees with 30lb KBs dumbbells held in each hand
(Instead of jump KBs/dumbbells must be fully extended overhead)
6 Anchored sit-ups while holding 30lb KBs or dumbbells
80m Farmer walk w/ both 30lb KBs or dumbbells
Goal is to never let go of your dumbbells or KBs!
Basics
All of the above except sub Indian Sit-ups w/o wt. for Turkish Get-ups.
Skill-work: Bear complex rep with PVC pipe.
5-3-1 Strength Program Cycle Week 3
Bench 5-3-1+
Level 1/2
“Bear Complex”
5 Rounds of 7 reps
1 Rep is all of the following:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
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.
Basics
Same as Lvl 1/2, but don’t keep track of time. Just record weight. Use a pace and weight that is reasonable.
Free Intro Class at 10:00am for anyone interested in trying out CrossFit.
WOD for Free Intro Class is “Baseline”
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WOD for both 9:00am and 10:00am member classes
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
