Lots of Deadlifting and Box Jumping going on in Tuesday nights class.

MetCon:

Perform 2 Wall Walks every Min on the Min for 8:00.

+

Ring Dip/Shoulder Press Form and Technique Work

+

4 Rounds for Total Reps of:

 40 seconds Dead Hang Pull Ups

-rest 20 seconds-

40 seconds Ring Dips

-rest 20 seconds-

40 seconds Anchored Sit Ups (Med Ball Anchor)

-rest 20 seconds-

40 seconds Shoulder Press (75/45)

-rest 20 second

Strength & Power:

*Find a 1 Rep Max Shoulder Press

*You are being asked to find a 1RM, your best possible lift. Then you do not do grueling sets leading up to this as you would with the previous workouts.

+

Pull Up Ladder with a Partner

1-5-1 (Athlete work on type of pull up specific to their needs)

+

For Time:

100 Anchored Sit Ups (Use Med Ball)

Elite Training Camp:

Snatch Progressions

Overhead Squat

What (Not) to Expect From the 2012 CrossFit Games Open

Looking for your next challenge?   (Thanks for the info Big Mike)

Gladiator Assault Challenge

Gladiator Assault Groupon

Jon Matta prepping for the CrossFit Open.

MetCon:

 TGU/Deadlift Form and Technique Work

+

AMRAP in 10:00 of alternating Turkish Get Ups (50/30)

+

*3 Rounds for Time:

12 Deadlifts (225/155)

24 Box Jumps (24/20)

*There will be a 15:00 Min Time Limit.  (Scale Accordingly)

Strength & Power:

*Find a 1 Rep Max Deadlift

*You are being asked to find a 1RM, your best possible lift. Then you do not do grueling sets leading up to this as you would with the previous workouts.

+

For Time:

Row 500 M

50 Stick Jumps (20/16)

Elite Training Camp:

KB Swing

Wall Ball

Double Unders

10 Funniest Workout Videos

QOD:

In your opinion, which of the above workout videos is the worst?

Starting Sunday, Feb. 26, 9:30 a.m. – 10:30 a.m., we’ve added Open Training to the EAD North – CrossFit Arlington Heights class schedule. Open Training is an opportunity to practice & perfect movements, learn something new, or make up a missed training session. This class is open to existing EAD / CFAH / CFAX athletes only. Register today!

MetCon:

 Clean and Thruster Form and Technique Work

 +

 In 10:00 Min. work up to a moderately heavy thruster weight (around 70-80 % 1RM).

 +

Kimmy G's son, Ben, working on pull- ups.

 5 sets for Total time of:

 10 Burpees

 15 Thrusters (75/55)

 20 KB Swings (50/30)

 Rest 2:00 Min Between Sets

 (Scale reps to 5,10,15 if sets take more than 3:00 min)

Strength & Power:

 *Find a 1 Rep Max Overhead Squat

 *You are being asked to find a 1RM, your best possible lift. Then you do not do grueling sets leading up to this as you would with the previous workouts.

 +

For Time:

1-7-1 Ladder of:

KB Swings (heavier than normal)

Burpees

 (For Ladder do 1 rep of each, then 2 of each, until 7 of each, then come back down to 1.  Total of 49 reps of each.)

Elite Training Camp:

 Clean Progressions

Push/Split Jerk

Cold baths ‘ease aching muscles, but may be risky’