WOD Mon. Feb. 13

February 12th, 2012

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).


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

WOD Fri. Feb. 10

February 9th, 2012

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

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


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.

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 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 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