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!

Some of the 5:30 a.m. CrossFit Women taking it to the wall.

Chick Chipper, Part 2

Each trio completes the following:

3,000m Row

90 Ball Slams

90 Broad Jumps

90 Clean & Jerks

90 Anchored Sit Ups

90 Hands Release Push Ups

90 Knees to Elbows

Each member of the trio must complete 1/3 of each movement. Trios may work multiple movements simultaneously.

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’

Same smiling faces, same post-WOD glow, same determination ... and entirely new bods! How far these athletes have come since they started the 5:30 a.m. CrossFit Women class. Hard work pays off, without question.

Team Saturday

Each trio completes the following:

15 Laps Prowler Push

15 Laps Weighted Tire Pull

15 Laps Small Tire Flip

60 Laps 20# Gym Ball Shuttle Run

60 Pull Ups

75 Wall Ball Shots

75 Burpees

150 Slide Board Bumpers

150 Planks with Alternate Arm Reach

Each member of the trio must complete 1/3 of each movement. Trios may work multiple movements simultaneously.

MetCon:

Push Press/KTE  Form & Technique Work

+

Tabata Mash for Total Reps (:20 sec on/ :10 sec off x 8 sets.  You will spend 4:00 min. at each before resting and rotating):

Kim B finding the bottom position overhead during Snatch Balance Drills.

Push Press (95/65) (from the ground)

Rest 1:00 Min

KTE

Rest 1:00 Min

Split Jumps (Alternate Legs)

Rest 1:00 Min

KB Swings (50/30)

Advanced:

Reminder that this WOD is for those planning on competing for CrossFit Arlington Heights during the Open starting 2/22/12.  If you have not signed up, please remember to do so HERE.  Please remember to select CrossFit Arlington Heights as your Team.

As of now here is the tentative schedule of the upcoming week of CrossFit Open Workouts:

Wednesday (2/22/12) – 7:30P.M. (CrossFit Open Team Members Only)

Thursday (2/23/12) – All MetCon and Strength & Power WODs will be the Weekly Open Workout (All Athletes can compete)

Sunday (2/26/12) – 9:30 A.M. and 10:30 A.M. (All Athletes can compete)

Elite Training Camp:

Back Squat/Front Squat

Box Jump

KTE/TTB

MetCon:

*4 Sets for Total Reps:

1:00 Min Goblet Squats (50/30)

1:00 Min Jumping Pull Ups

1:00 Min Ab Mat Sit Ups (Butterfly Position)

1:00 Min Burpees

Rest 4:00 Min.

*Compare to 12/16/11

Kurt working on Ring Dips while Brian sets up for a Clean during last nights Skill Class.

Strength & Power:

Back Squat

3-3-3-3-3

(Each set is done at 90% 1 RM with 3-4 minutes off between sets)

+

*For Time:

21-15-9

Goblet Squat  (70/50)

Burpee

*Compare to 12/16/11

Elite Training Camp:

KB Swing

Wall Ball

Double Unders

Obese children outgrowing kids’ clothing and furniture

Just a reminder …

There will be no CrossFit Women class Friday, 7 p.m. Join us instead for a MetCon (5:30 p.m.) or Strength & Power (6:30 p.m.) class. Or, give the Saturday, 7 a.m. CrossFit Women class a try!

Strength & Power:

Every minute on the minute for 10 minutes perform 2 Power Cleans (As Heavy As Possible)

Every minute on the minute for 10 minutes perform 2 Push Jerks (As Heavy As Possible)

+

For Time:

500 M Row (CIRC Time Trial)

EAD Crossfitter Eric Niggas is now building/selling plyo boxes for any one who is interested. These are three way boxes made for use at 20", 24", or 30". For more info you can contact Eric at 847-980-6895 or email at EricAnthonyBldrs@gmail.com.

MetCon:

For Time:

Row 500 M (CIRC Time Trial)

+

Skill Day

Choose 2 of the following movements to incorporate into a 13:00 Min AMRAP.

Ring Dips

KB Snatch

Push Jerk

Power Clean

Each athlete will spend 10-15 minutes practicing the skills they chose through instruction. Then

AMRAP in 13:00 of:

(x) – Skill #1

(x) – Skill #2

10 Hand Release Push Ups

Know what movements you are going to work on prior to class.

Elite Training Camp:

Snatch Progressions

Overhead Squat

The Whole30 Gone Bad