Tuesday - "Activation"

My very first muscle-up!

WARMUP:
- 2 minutes of max effort double-unders

STRENGTH:
- Overhead Press: 5-3-1+

CONDITIONING:
4 Rounds:
- Active Wall Sit
- Plank Hold
- Active Ring Press Out
- Active Chin over the bar

Hold each position as long as you can, up to 1 minute. Rest 30 seconds between movements. If you can’t maintain the hold for the entire 60 seconds, use the remaining portion of the minute to rest, then rest for 30 seconds before moving to the next movement. (i.e. Wall Sit fail @ 42 seconds –> rest 18 seconds to finish out the minute –> rest 30 seconds to transition to plank holds)

RESULTS:
- Todd: 160lbs
- Dave: 130lbs
- Kendelle: 80lbs
- Heather: 80lbs

Monday

My sweat angel

WARMUP:
- 90 second spiderman planks
- 45 second (x2) side planks


STRENGTH:
- Back Squat 5-3-1+


CONDITIONING:
"Tabata Something Else"- 20 seconds of work, 10 seconds of rest for 8 rounds of each of the following:
- pull-ups
- push-ups
- sit-ups
- squats


RESULTS:
- posted after the WOD -

Wednesday

WARMUP:
- 2 minutes of jumprope


STRENGTH/SKILL:
- Deadlift 3-3-3+


CONDITIONING:
Tabata 8 rounds of each:
- pull-ups
- push-ups
- sit-ups
- squats


RESULTS:
- posted after workout -

Tuesday

WARMUP:
- Max effort L-Sit


STRENGTH/SKILL:
- Overhead Press 3-3-3+


CONDITIONING:
AMRAP in 12 minutes of:
- 7 push press (75/55)
- 7 knees-to-elbows
- 7 burpees


RESULTS:
- Heather: 9 rounds, 1 burpee
- Kendelle: 9 rounds, 1 k2e

Monday

WARMUP:
- 2 minute plank hold


STRENGTH:
- Back Squat 3-3-3+


CONDITIONING:
5 rounds for time of:
- 7 power snatches (75/55)
- 15 wall balls (20/14)


RESULTS:
- posted after workout -

Thursday - "Hold It..."

GI Jane has NOTHING on Kendelle

WARMUP:
- 2 minutes of double-unders


STRENGTH:
Deadlifts: 5-5-5+


CONDITIONING:
10 rounds of:
- 30 second handstand hold
- 30 second squat hold
- 30 second l-sit hold
- 30 second chin over bar hold


RESULTS:
- Dave: 245lbs, completed
- Heather: 155lbs, completed
- Todd: completed

Wendesday - "Randy"

Matchy matchy!

WARMUP:

- 2 minutes of double unders

STRENGTH:

- Deadlifts 5-5-5+

CONDITIONING:

"Randy"

- 75 power snatch (75/55)

RESULTS:
- Todd: 5:47 Rx
- Dave: 6:41 Rx
- Heather: 4:49 (45lbs)


KENDELLE'S WOD:
GI Jane:
- 100 burpee pull-ups
- Results: 8:06

Tuesday

As tough as she looks, our buddy Kendelle is injured! She's gonna keep coming and do adapted workouts.

WARMUP:
- 3 minute plank hold


STRENGTH/SKILL:
- Overhead press 5-5-5+


CONDITIONING:
As many rounds as possible in 12 minutes of:
- 3 power cleans (135/95)
- 6 push-ups
- 9 knees to elbows


RESULTS:
- Dave: 115lbs, 13 rounds Rx
- Heather: 65lbs, 13 rounds + 2 cleans (65lbs)

Monday - Strength Training Begins...

An oldie but a goodie from our days at CrossFit Carol Stream

WARMUP:
- 90 second cross-spiderman planks


STRENGTH:
- Back squats: 5-5-5+ 


CONDITIONING:
5 rounds:
- 10 DB push press (35/25)
- 25 DB swings (35/25)
- 10 DB squat cleans (35/25)


RESULTS:
- Heather: 195lbs, 13:01 Rx
- Dave: 245lbs, 15:04 Rx
- Lauren: 115lbs, 12:31 (20lbs)
- Jessica: 1151lbs, 14:16 (15lbs)

Thursday - "Annie"

Kip!

WARMUP:

- 3 minute plank hold

WORKOUT:

"Annie"

50-40-30-20-10 of:

- double unders

- sit-ups

RESULTS:

- Heather: 6:13 Rx, a PR by over 2 minutes!!!

- Dave: 8:23 Rx, a PR by over 2 minutes!

Wednesday - "Triple Ladder"

Real chicks do pull-ups.  Hands are looking legit, Kendelle!

WARMUP:

- 3 minute plank hold

WORKOUT:

- Minute one: 1 Air Squat, 1 Box Jump, 1 Push-up

- Minute two: 2 Air Squats, 2 Box Jumps, 2 Push-ups
- Minute three: 3 Air Squats, 3 Box Jumps, 3 Push-ups
- etc...
- go until you can't complete the number of reps during the minute


RESULTS:
- Dave: 17 completed, 12 push-ups
- Heather: 16 completed, 13 push-ups
- Todd: 15 completed, 14 push-ups

Tuesday - "The 300"

"Spartans! Enjoy your breakfast, for tonight we dine in Hell!"

WORKOUT:

"The 300"

- Pullups: 25 reps

- Deadlifts (135/95): 50 reps

- Pushups: 50 reps

- Box jumps: 50 reps

- Knees-to-elbows: 50 reps

- Snatch (35/25): 50 reps

- Pullups: 25 reps

RESULTS:

- Dave: 13:26 Rx

- Todd: 16:17 Rx

- Heather: 23:47 Rx

- Kendelle: 25:12 (65lb deadlifts)

Monday - "Fran"

Heather is working those hip flexors

WARMUP:

- 2 minutes of max effort double-unders (no whining, Lauren)

WORKOUT:

Fran

21 - 15 - 9 of:

- thrusters (95/65)

- pullups

RESULTS:

- Dave: 6:09 Rx

- Heather: 10:04 Rx GREAT JOB!!!

- Lauren: 10:45 (45lb-35lb, jumping w/and w/o box)

Thursday - "Primal Strength"

Kendelle is really enjoying herself

"PRIMAL STRENGTH"
2 rounds for max effort:
PUSH-UPS (choose one)
- Wall Push-Up
- Knee Push-Up
- Incline Push-Up
- Push-up
- Decline Push-Up
- Uneven Push-Up
- Alternating Wide/Close Push-Up
- Plyometric Push-Up
- Weighted Push-Up

PULL-UPS (choose one)
- Chair Assisted Pull-Up (2 legs)
- Chair Assisted Pull-Up (1 leg)
- Reverse Pull-Up/Chin-Up
- Pull-Up/Chin-Up
- Wide Grip Pull-Up
- Uneven Pull-Up
- Plyometric Pull-Up
- Muscle Up
- Weighted Pull-Up

SQUAT (choose one)
- Wall Squat
- Assisted Squat
- Bench Squat
- Full Squat
- Side-To-Side Squat
- Bulgarian Squat
- Single Leg Box Squat
- Pistol Squat
- Weighted Squat

OVERHEAD PRESS (choose one)
- Elevated Jack Knife Press
- Jack Knife Press
- Dive Bomber
- Shoulder Press Push-Up
- Handstand
- Half Handstand Push-Up
- Full Handstand Push-Up
- Uneven Handstand Push-Up
- Weighted Overhead Press

PLANK (choose one)
- Hand/Knee Plank & Hand/Knee Side Plank
- Forearm/Knee Plank & Forearm/Knee Side Plank
- Hand/Feet Plank & Hand/Feet Side Plank
- Forarm/Feet Plank & Forearm/Feet Side Plank
- Ups and Downs & Side Ups and Downs
- One Foot/One Arm Plank & Hand/Feed Side Plank w/Raises
- Spidermans & Forearm/Knee Side Plank w/Rotation
- Cross Spidermans & Forearm/Knee Side Plank w/Knee Up
- Plank Rotations or Weighted Planks

Wednesday - "The Cave Bear"

Heather maxed out at 50 knees-to-elbows in 3 minutes.  Nice job!

WARMUP:
- 3 minute plank hold


MAX EFFORT:
- 2 minutes of double-unders


WORKOUT:
"The Cave Bear"
5 cycles of 4 reps of:
- hang clean to right shoulder
- left leg lunge
- right shoulder dominant push press
- (repeat on left side to complete 1 rep)


RESULTS:
Todd: 70lbs
Heather: 40lbs
Dave: 65lbs
Lauren: 30lbs