Wednesday

Great weekend of O-lifting and helping others learn over at Southeast CrossFit! Thanks to Ellen, Corey, and Chris for their hospitality!

Jerk (Behind the Neck):

1-1-1-1

AMRAP 15 Minutes:

-5 KB Swings 70/55
-10 Pullups
-15 Walking Lunges

SPRING PALEO CHALLENGE!

Our Spring Paleo Challenge is coming up in less than 1 weeks! Below is the link to the blog that we will be maintaining throughout the challenge. The blog will update with links, resources, and the progress of the challenge to give everyone the tools that they need to succeed. Also, if you know anyone who is not a member, but would like to get started, now's the time! The Challenge finishes up just in time for summer! Non-Members are allowed to join us in our Paleo Challenge, just contact us for more info! Big prizes for the winners on this one!

Crossfit Tri-Cities: Spring Paleo Challenge Blog

"Movement for Macey"
Join us at Crossfit Naperville on Saturday, April 3rd, to support the "Movement for Macey" fundraiser. The event runs from 10am-3pm. If anyone is interested in carpooling, we will leave from Crossfit TriCites after the 9am class is over. We will run our regularly scheduled 9am class for members who can't make it to Naperville, the 10am intro class, the 11am class & the CFKids class will be canceled for the day. For more information on this event, please visit Crossfit Naperville and click on the "Macey" tab, or ask Curt for more details.

Wednesday

Deadhang Pullups:

4x max Effort, 3 minutes of rest.

3 Rounds:

-12 Deadlifts 50% of ME
-24 KB Swings 55/35
-50 Situps

Tuesday

Kevin, representin' in the Jungle. Follow his, and mark your progress on Beyond the Whiteboard!

Front Squat:

3-3-3-3

AMRAP 12 Minutes:

-5 Pullups
-10 Pushups
-15 KB Swings 55/35

Monday

Tara, Erin, Mark, Greg G, Greg Everett, and Eric

We're back from a somewhat spontaneous trip this past weekend to California, and the opportunity to train with Greg Everett over at Catalyst Athletics. A great experience for all of us who went! Thanks to Greg, Steve, and Aimee for taking care of us and providing some great feedback and coaching on our O-Lifts!

Now back to work!

Clean and Jerk:

Heavy Single

50-35-20

-Pushups
-Kettlebell Swings

Friday

Clean Pull (80% of Clean)

5-5-5-5

2 minutes KB Swings
1 minute Rest
2 minutes Pushups
1 minute Rest
2 minutes Situps
1 minute Rest
2 minutes DB Snatch 45/30

***5 Burpee penalty for every time the dumbbell/kettlebell is dropped, and/or each time rest is taken during each of the 2 minute work bouts. Go all out!!!!!

Saturday

315lb squat clean from nate schrader on Vimeo.

Congrats to Nate on his PR #315 Clean while on the road! He makes it look easy! Keep up the good work Brosif!

Team WOD!

In teams of 2 complete:

-150 Kettlebell Swings
-225 DB Push Press 35/20
-300 Situps

Movements must be completed in order, with only one teammate moving at one time.

Wednesday

Overhead Press:

1-1-1

3 Rounds:

21 KB Swings 70/55
15 Push Press 95/65

Saturday

Jack's message to Santa.

3 Rounds:

9 Overhead Squats (80% of 3RM)
12 Burpees
15 Kettlebell Swings 70/55

Programming courtesy of Tareyece ;)

3 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Friday

Front Squat:

2-2-2

5 Rounds:

-20 Situps
-15 KB Swings 55/35
-10 Knees to Elbows

Saturday

Free intro to CrossFit workout @ 10am!!!

For the rest of you guys, thanks to Tareyece and Carl's suggestion:

3 Rounds:

-5 Squat Clean to Thruster 135/95
-Run 200m
-25 KB Swings

Wednesday

Tara at the WCS weightlifting seminar with Mike Gattone.

Power Clean + Clean:

5 Sets.

5 Rounds:

15 Overhead walking lunges 45/25
25 Kettlebell Swings 35/25

Wednesday

Malin, Kevin and Beth's newest edition, completes her first workout with Mom.

Deadlift:

5-5-4-4-4

AMRAP 20 Minutes:

12 Walking Lunges (holding kettlebell)
9 Kettlebell Swings #55/#35
6 Kettlebell Sumo Dead Lift High Pulls #55/#35

Thursday

Back Squat:

10 x 2
-Use 80-85% of 1RM
-Pair up and use one person's rest time as another person's go time!
-No more than 1 minute rest in between each set!

AMRAP 20 Minutes:

-12 Walking Lunges
-9 KB Swings 55/35
-6 Pullups

Thursday

Hang Power Snatch:

3-3-3-3-3 @ 65-75% of ME Power Snatch

200 Kettlebell Swings (55/35):

-Every time you have to rest you take the amount of Kettle Bell Swings you just did and do the same amount of sit ups and run 200m (or sub KB reps for double unders instead of running).

SPEAR Personal Defense Seminar coming to our box on Saturday, September 12th. More info to follow in the coming weeks!