Coach Karen leads an ETC class

MetCon:

Complete 3 rounds for time of:
Run 800 M
15 left arm Russian kettlebell swings (pick your weight)
15 right arm Russian kettlebell swings
20 jumping pull-ups

Advanced:

Ring Dip/DB Snatch Form & Technique Work
+
3 Rounds for Time:
Run 400 M
10 Ring Dips
16 Alternating DB Snatches (70,50) (8 on each arm)

Elite Training Camp:

Deadlift
Rowing
Push Ups

MetCon:

Pull Up Progression Week 2 (See 051412 Post)
+
Double Under Work
+
*For Time:
Alternate:
20,18,16,14,12,10,8,6,4,2 Double Unders (Work on Doubles, if none, 4:1 ratio)
1,2,3,4,5,6,7,8,9,10 Burpees
(Perform 20 Double Unders, 1 Burpee, 18 Double Unders, 2 Burpees….2 Double Unders, 10 Burpees)
*Compare to 121010

Strength & Power:

Jovi, Rachel, and Courtney mid-way through Ball Slams.

Pull Up Progression Week 2 (see 051412 post)
+
Bench Press
5-5-5-5-5
All sets done @ 80-85% 1RM (Rest 2:00-3:00 between sets)
+
Bench Press
12-9-6 (Rest 1 min. between sets)
+
GHD Reverse Crunch
5 x 10 reps (can be done between bench sets)

Elite Training Camp:

Back/Front Squat
Box Jump
KTE/TTB

Fat Forecast: Disaster

This Sunday’s Invasion WOD will be at Lake Arlington at 10:30 AM.

Also note that the Open Training class is moved up to 9 AM from 9:30.

2011 Inasion WOD at South Middle School

We are actively screening several new locations for CrossFit Axis. Stay tuned for latest updates.

Join us at the home of CrossFit Arlington Heights for now.

Classes now at 12 W. College Dr., Arlington Heights