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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 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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Archive

February 11, 2019 by Brit

February 12th, 2019

STRENGTH:
Bench Press
2-2-2-2-2

WOD:
AMRAP in 12:00
10 Calories on the Rower
20 Push Ups
:30 Plank Hold
40 Double Unders

SweatFest/CTA
AMRAP in 20:00
10 Ring Rows
10 Box Dips
20 OHWL (25/15/10#)

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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

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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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