WOD Sat. Feb. 4

February 3rd, 2012

Free Intro Class at 10:00am
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?

WOD Fri. Feb. 3

February 2nd, 2012

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


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.

WOD Thu. Feb. 2

February 1st, 2012

Skill-work: Press
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

WOD Wed. Feb. 1

January 31st, 2012

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


Seven rounds for time of:
14 Medicine Ball Cleans #20
7 Pull-ups

WOD Tue. Jan. 31

January 30th, 2012

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

WOD Mon. Jan. 30

January 29th, 2012

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

WOD Sat. Jan. 28

January 27th, 2012

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

WOD Fri. Jan. 27

January 26th, 2012

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
8 Deadlifts @ 80% of 1RM
1:00 min of Jump Rope Singles
2:00 min. rest
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.

WOD. Thu. Jan. 26

January 25th, 2012

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)

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)

WOD Wed. Jan. 25

January 24th, 2012

Skillwork: Deadlift
5-3-1 Strength Program Cycle Week 3
Deadlift 5-3-1+

All levels

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

WOD Tue. Jan. 24

January 23rd, 2012

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!

All of the above except sub Indian Sit-ups w/o wt. for Turkish Get-ups.

WOD Mon. Jan. 23

January 22nd, 2012

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.

Same as Lvl 1/2, but don’t keep track of time. Just record weight. Use a pace and weight that is reasonable.

WOD Sat. Jan. 21

January 20th, 2012

Free Intro Class at 10:00am for anyone interested in trying out CrossFit.
WOD for Free Intro Class is “Baseline”
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”.