10.26.17 | CrossFit, Strength & Conditioning, and Boot Camp

A proud Coach Web celebrates with EAD | CFAH Athlete & Buffalo Grove High School nose tackle Patrick C after the Bison locked a playoff berth.

CrossFit
Strength | AMRAP 10:00
1 lap TB side step
1 lap OH waiters carry left arm
1 lap OH waiters carry right arm

MetCon | 5 x 3:00 AMRAP, 2-4-6-8-and so on, 1:00 rest between
1: Wall Ball Shots (20/14) + Plank Step Ups (45/25)
2: Attomic Sit Ups + SL DB RDL (45/25)
3: GHD Hip Extensions + ATW Planks
4: 10m Shuttle Run + MB Cleans (20/14)
5: DB Snatch (45/25) + Burpees

*reps are total, NOT per side

Strength & Conditioning
X

Boot Camp
Join Coach Sammy Jo for Friday Finale.

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

 

 

 

10.26.17 CrossFit Whiteboard.

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

 

 

 

 

 

 

HIIT workouts online

10.24.17 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials

CrossFit
Skill | EMOM x 10
10-15 “Power Pulls” on the rower*
Focus on driving out with your legs, keeping SPM under 30
*monitor setting to show power output

MetCon | Two rounds for time:
1-2-3-4-5
Cleans (80% 1RM)
Bar hop burpees
Box Jumps (30/24)

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

10.24.17 CrossFit Whiteboard.

CrossFit WOD / Strength & Power 01.14.14

Saturday morning Strength & Power action.

Saturday morning Strength & Power action.

CrossFit:

Skill: Push Press 5 x 5/70%

WOD:

Fight Gone Bad”  style
3 rounds, 1:00 at each station, 1:00 rest between rounds for total reps.

TTB/KTE/HKR
Goblet Squats
Push ups (HR)
Row (cal.)
Ball Slams 15#

RX+: TTB, 53/35#
RX: KTE, 50/30#
Scaled: HKR, 35/20#

Strength & Power:

Power Clean (3×3 70%)
Back Squat (5×5 70%)
Press (5×5 70%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

CrossFit WOD / Strength & Power 01.13.14

Mike M. going for a Clean & Jerk PR.

Mike M. going for a Clean & Jerk PR.

CrossFit:

Skill: Deadlift 5 x 3/70%

WOD:
“Broken Karen”
EMOM 12:00
Wall Ball shots

RX+ 20/16# 15 reps
RX 20/16# 12 reps
Scaled <20/16# 10 reps

Strength & Power:

New Strength Cycle Begins Today!

Power Clean (3×3 70%)
Back Squat (5×5 70%)
Press (5×5 70%)
RDL (3 x 5)
Chin Up (3 x AMAP)

Dip (3 x AMAP)

CrossFit WOD / Strength & Power 01.10.14

Thursday night getting started.

Thursday night getting started.

CrossFit:

Skill:
Floor Press 3-3-3-3
GHD Sit ups 3 x 8 (between Floor Press sets)

WOD:
15:00 AMRAP
6 Box Dips
8 Pushups (HR)
10 Box Step ups

RX+: 24/20”
RX: 20/16”
Scaled: 16/12”

Strength & Power:

1 RM Test Week:

Front Squat
Bench Press
Any make ups