|
|
|
|
|
|
STRENGTH:
Shoulder Press
5-5-5+
*Compare to: June 26th, 2012
WOD:
For Time:
Run 400m
Then, 3 Rounds of:
5 Push Jerks (75/50k)
10 Slam Balls (30/20#)
15 Wall Balls (20/14#)
Then, complete 100 Double Unders
*REMINDER: The gym is closed on Sunday, July 29th 
STRENGTH:
EMOTM for 7:00
1 Power Clean + 1 Hang Power Clean + 1 Hang Clean + 1 Push Jerk
70-85% of your 1RM for any lift
WOD:
“Annie”
For Time:
50-40-30-20-10
Double Unders
Sit Ups
CASH OUT:
12-20 Turkish Get Ups (45/30#) alternating arms
Use 80-85% of weight typically used for KB Swings
|
|
|
|
|
|
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.
CROSSFIT AMRAP | 9114 Virginia Road, Unit #111, Lake in the Hills, IL 60156 | design by (collabo!)
That shi** cray.
Um-hmmm.
Press:
45-50-55(9)
WOD:
Rx’d 9:20
YIkESS, speed demon! nice work