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February 15, 2019 by Brit

February 16th, 2019

REMINDER: Yoga meets today at 10:15 a.m.!

STRENGTH:
Shoulder Press
7-7-7

WOD:
For Time:
21-15-9 reps of:
Push Press (95/65#)
Kettlebell Swings (55/35#)
Wall Ball Sit Ups (14/6#)
Walking Lunges

SweatFest/CTA
For time:
20x 10m Sprints
20 Tall Box Jumps/Step Ups
20 Heavy G2O (5-15# heavier than normal; 35/25/15)
20 Burpees
60 DU/120 Singles
20 Burpees
20 Heavy G2O
20 Tall BJ/Step Ups
20 x 10m Sprints

*20:00 time cap

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Archive

February 15, 2019 by Brit

AMRAP Open Draft


THANK YOU to everyone that has signed up for the AMRAP Open this year. We are excited to introduce athlete captains this year as well as some other changes to enhance this year’s Open experience.

The Team Captain, Coaches, & Team Draft
This year we will have 5 team captains: Julie P., Lisa C., Jess F., Matt S., and Lani B. Each captain will draft a coach to work alongside with throughout the Open as well as their team. The coach will assist with helping team members with movements, gaming WODs, and proper prep and recovery. Our captains will be assisting with team building, getting amped up for WODs, and supporting your teammates in addition to the initial draft.

The Draft Process
Coaches will be drafted first according to a ranking system. The teams will then be drafted in a snake order. For example, the last person to choose their coach will get first choice of a male athlete. All the male athletes will be chosen first until none are left and then captains will draft the female athletes.

The draft will take place online via our Google Sheets. All of the registered athletes will be chosen according to the draft schedule and then listed online. We are hoping to have teams drawn by this Sunday. (Sorry, I know I said Friday on my video. My bad.)

Scoring
This year we want all of the team’s scores to help their team’s final placing. As a result, eight (8) of your teammates’ scores will be taken into account this year – NOT just the top three male/female scores as in year’s past. As a result, #scaledscoresmatter. Also, just as a reminder, your scores can only HELP your team.

Questions, Comments, Concerns?
If you have questions, comments, and/or concerns about this year’s AMRAP Open, please feel free to email me at brittany@crossfitamrap.com or contact me at (815) 685-7717.

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Archive

February 14, 2019 by Brit

February 15th, 2019

STRENGTH:
Deadlift
3-3-3-3

WOD:
4 Rounds for Time:
10 Burpee Box Jumps (24/20”)
10 Sumo Deadlift High Pulls (95/65#)
25 Double Unders

SweatFest/CTA
AMrAP in 16:00…
Row 500m
50 Wall Balls (14/10/6)
Row 400m
40 Wall Balls
Row 300m
30 Wall Balls
Row 200m
20 Wall Balls
Row 100m
10 Wall Balls

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Archive

February 13, 2019 by Brit

February 14th, 2019

Happy Valentine’s Day! <3

STRENGTH:
Overhead Squat
5-5-5

WOD:
For Time:
Row 500/450m
Then, 5 Rounds of…
10 Front Squats (95/65#)
10 Ring Dips
10 Pull Ups
10 Hang Power Snatch (95/65#)
Then, 15/10 Calories on Assault Bike

SweatFest/CTA
– Tabata
– 10m Sprints
– Russian KB Swings
– Box Jumps
– Roving Plank (I.e. hands to elbows and then back down, repeat)


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Archive

February 12, 2019 by Brit

February 13th, 2019

STRENGTH:
Push Jerk
5-5-5-5

WOD:
AMRAP in 6:00
2 Power Clean & Jerk (185/125#)
12 Slam Balls (30/20#)

SweatFest/CTA
In 3:00, AMrAP:
30 DU/60 Singles
15 Sit Ups
— Rest 1:00

In 6:00, AMrAP:
30 DU/60 Singles
15 Sit Ups
30 G2O (25/15/10#)
— Rest 1:00

In 9:00, AMrAP:
30 DU/60 Singles
15 Sit Ups
30 G2O
15 Squats w/plate

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February 16th, 2019

REMINDER: Yoga meets today at 10:15 a.m.!

STRENGTH:
Shoulder Press
7-7-7

WOD:
For Time:
21-15-9 reps of:
Push Press (95/65#)
Kettlebell Swings (55/35#)
Wall Ball Sit Ups (14/6#)
Walking Lunges

SweatFest/CTA
For time:
20x 10m Sprints
20 Tall Box Jumps/Step Ups
20 Heavy G2O (5-15# heavier than normal; 35/25/15)
20 Burpees
60 DU/120 Singles
20 Burpees
20 Heavy G2O
20 Tall BJ/Step Ups
20 x 10m Sprints

*20:00 time cap

Post load, time and reps to comments »

UPCOMING EVENTS

September 18th, 2017 by admin
  • Foundations: Please contact Brittany at brittany@crossfitamrap.com and/or (815) 685-7717 for more information about scheduling Foundations.
  • Change the Addiction Fitness Challenge: Mon., Jan. 14th – Sun., Feb. 24th; visit C-T-A Fitness to register.
  • CrossFit AMRAP’s Open Prep: Sat., Jan. 19th (T2B & Pull Ups); Sat., Jan. 26th (DU & Rope Climbs); Sat., Feb., 4th (MU); and Sat., Feb. 9th (HSPU & Handstands) – all classes at 10:15 a.m.
  • CrossFit Open: Begins Thurs., Feb. 21st
  • 2018 AMRAP Open: Sign-up here to be placed on a team for this year’s Open: 2019 AMRAP Open Registration

Posted in Event

CrossFit AMRAP offers personal training and boot-camp style classes that increase fat loss through nutrition counseling and a full-body workout. Our gym facility offers strength and conditioning services to the following cities: Crystal Lake, McHenry, Algonquin, Lake in the Hills, Cary, Barrington, Elgin, Huntley, Marengo, Gilberts, Hampshire, Woodstock, Fox River Grove, Lakewood, Prairie Grove, Lake Zurich, Hoffman Estates, Schaumburg, Carpentersville, Dundee, West Dundee, Mundelein, Wauconda and Island Lake.
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