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Featured WOD

  • image1 August 08/01/15 - Saturday, August 1st, 2015 Hero WOD: The Seven Partner WOD A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA… Read More
  • 10417437_10153012808302667_2848194182506664956_n Thursday 07/30/15 - Thursday, July 30th, 2015 Row, Row, Row your Boat Warm Up 10 Arm Circles 10 Scorpions 5 Kipping Swings 5 Pull Ups 5 Clean and Jerk Skill/Strength EMOM x 7 min 5 Strict Press @ 65% WOD For Time 30 Pull Ups 250m Row 15 Clean and Jerk 135/95 500m Row 15 Clean and Jerk… Read More
  • 13251_559808690732506_397153240_n Wednesday 07/29/15 - Wednesday, July 29th, 2015 CrossFit Open Test https://www.youtube.com/watch?v=86LnXy2SZSw Warm Up 20 Jumping Jacks 10 Push Ups 10 Clean and Jerk 10 Snatch 5 Burpees Skill/Strength Warm Up all WOD Movements WOD 20 min AMRAP 50 WB 20/14 50 DUs 40 Box Jumps 24/20 40 TTB 30 C2B 30 Burpees 20 Power Cleans 135/95 20 Jerks… Read More
  • 10407539_10153012809717667_4947761930210316131_n Tuesday 07/28/15 - Tuesday, July 28th, 2015 15 Min of Fun Warm Up 5 Kipping Swings 10 KBS 5 Box Jumps 10 Air Squats 5 Push Press Skill/Strength EMOM x 10 min 3 Thrusters (same weight) WOD 15 min AMRAP 10 TTB 15 Box Jumps 24/20 20 KBS 70/55 Strength Class: Warm Up 10 Box Jumps 5 Deadlifts… Read More
  • 10914903_10153012807672667_6550395011670380211_o Monday 07/26/15 - Monday, July 27th, 2015 Wiped Out by Wall Balls Warm Up 10 Air Squats Pigeon Stretch 10 Pass Throughs 5 Pull Ups 5 Wall Balls Skill/Strength 6 sets of 10 C2B.  Rest 1 min b/w sets WOD Min 1: 5 Push Ups, 1 Wall Ball 20/14 Min 2: 5 Push Ups, 2 Wall Balls Min… Read More
  • palatine crossfit gym Saturday 07/25/15 - Saturday, July 25th, 2015 Team WOD Warm Up 5 Superman/Hollow Rock 10 Wall Balls 5 KBS 10 Air Squats Calf Stretch WOD Teams of 3 Chipper 100 TTB 100 Wall Balls 20/14 100 KBS 55/35 EMOM 6 Jumping Lunges and Rotate Spots Finish: Run 400m with object in hand (med ball, plate, KB, DB)
  • 10417437_10153012808302667_2848194182506664956_n Thursday 07/23/15 - Thursday, July 23rd, 2015 “Satan’s Whiskers” https://www.youtube.com/watch?v=lJADyDBV8u0 Warm Up 5 Burpees 5 Kipping Swings 5 Pull Ups 10 Front Squats 20 DUs (Or Attempts) Skill/Strength Max DU’s in 2min 1 min Rest Max DU’s in 2 min WOD 3RFT 12 min Cap 10 C2B 10 Front Squat 165/115 10 Burpees Strength Class: Warm Up 10… Read More
  • DT Wednesday 07/22/15 - Wednesday, July 22nd, 2015 “DT” Warm Up Spiderman Stretch 5 Deadlifts 5 Hang Cleans 5 Push Jerks 5 Snatch 15 Jumping Jacks Skill/Strength E2MOM x 12 1 Power Snatch, 1 Hang Snatch, 1 Hang Squat Snatch, 1 OHS If form is PERFECT – Increase Weight WOD Hero WOD DT In honor of USAF S.Sgt Timothy… Read More