Featured WOD

  • Monday 04/27/2015 - Spend 5 Minutes raising your heart-rate while stretching then take 3 minutes to rest. Immediately into WOD WOD: 3 Rounds for Time: 120 Double Unders 21 Burpees Post-WOD EMOM 7 – 5 unbroken Chest to Bar Pull Ups Power Clean + 2 Front Squats + Jerk Skill: Power Clean + 2 Front Squats + Jerk Strength: 5×10… Read More
  • Thursday 04/23/2015 - One athlete works while the other rests 2 Rounds each of: 20 Romanian Deads, 185/135 – with minimal knee bend descend to below knees, no lower. 20 Partial Deads, 185/135 – pull from the floor to above the knees, no higher. 20 Deads, 185/135 20 Sumo Deads, 185/135 *Rest 90 seconds between rounds. AMRAP 7 5… Read More
  • palatine crossfit gym Wednesday 04/22/2015 - EMOM 5 – 10 unbroken powerclean (135/95) Rest 1 minutes EMOM 5- 5 unbroken muscle-ups rest 1 minute EMOM 5 – 7 unbroken power clean (185/125) rest 1 minute EMOM 5- 5 unbroken muscle ups rest 1 minutes EMOM 5-5 unbroken power clean (205/145) Strength: Front Squat 15-10-5 <5 Minutes 7 Sets snatch balance +… Read More
  • Tuesday 04/21/2015 - 4 rounds for time 15 kettle swing (24kg/16kg)4 50ft sprints 2 50ft farmers carry (32kg/24kg)20 butterfly sit ups   2 ROUNDS / TOTAL REPS Running clock1min double unders1min bench (135/75)1min strict pull ups 1min wall ball (20/14) (10ft/9ft)
  • 10835443_10153012810027667_4707183517344753616_o Monday 04/20/15 - 5 Min Warm Up Skill: 10 min AMRAP -3 muscle ups/ 5 swinging ring rull-ups -5 strict handstand push-ups WOD: 16 Minute AMRAP 10 Double Unders 1 gorgut 2 back squats (body weight) 20 double unders 3 gorguts 4 back squats (body weight) 30 double unders 5 gorguts 6 back squats (body weight) Strength: 1… Read More
  • 10933900_10153011113757667_7844863640580738996_n Monday 04/13/15 - “Fight Gone Bad” 3 Rounds 1 min wall ball 1 min sumo DLHP 1 min box jumps 1 min push press 1 min cal row   Skill: pistol Handstand AMRAP Strength: 1 RM Clean
  • Tuesday 04/07/2015 - Strength: EMOM 10 3 Front Squats Wod: 5 Rounds for Time 10 O.H.S. (135/95) 50 D.U. or Mountain Climbers
  • 10417437_10153012808302667_2848194182506664956_n Monday 04/06/15 - Skill: 15 cleans @40% 50 Double Unders 10 cleans @50% 50 Double Unders 5 Cleans @ 60% WOD: 15 min AMRAP 10-20-30-40-35-25-15-5 -push-ups -situps -10/7 strict pull ups -15 box jumps