Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters (100/65) 3 Chest to bar Pull-ups 6 Barbell Thrusters (100/65) 6 Chest to bar Pull-ups 9 Barbell Thrusters (100lbs/65) 9 Chest to bar Pull-ups 12 Barbell Thrusters (100lbs/65) 12 Chest to bar Pull-ups 15 Barbell Thrusters (100/65) 15 Chest to bar Pull-ups [...]

A.400 m. row, 25 double unders, group dynamic warm-up B. Push Jerk: 4-4-3-3 C. 5 rounds for time of:             12 KB swings (1.5/1)             6 push press (120/80) + 25 slam balls (30/20) at end for Nanette

1. Have fun – Whether it be in CrossFit or your favorite sport or shopping with grandma, make sure you try and have fun. Honestly, you can do CrossFit just about anywhere with anyone or by yourself. You choose to come to CrossFit Huntley for a reason. You work hard all day, make the time [...]

A) Row 500M Dynamic Warmup and 2x Tabata of Chest to Bar, Air Squat, Walking Lunge, and Double-Unders B) Turkish Get-ups 5-4-3 C) 12-9-6 Power Cleans (135/75) Ring Dips 20M Broad Jumps

A.  400 m. run, group warm-up B.  Front Squat:  2-2-2-2 C.  6 Rounds of: 5 handstand push-ups, 6 front squats (135/95), 15 box jumps (24/20)

Great job on today’s WOD! We had some great scores, and some of you even set personal records for power cleans and toes to bar.  I am proud of all the hard work you are all putting in! Keep it up! In 20 minutes complete as many rounds and reps of:      5 Power Cleans [...]

A.  AB Tabata :  3 rounds      Straight arm ab mat sit-ups w/ plate (25/15),        Right side plank,      Left side plank,      V-ups,      KB russian twist! B.  21-18-15-12 reps of:        Ring push-ups,      Box jump (24/20),      400 m. wall ball run (20/14)

Since our CrossFit Games Committee has blessed us with wall balls in the 11.5 WOD I thought it was appropriate that we had a little practice before Friday.  Although some of you had some harsh words for Miss “KAREN,” all in all we did a great job! Workout of the day:  ”Karen” 150 Wall Ball Shots for time! [...]

A) Warm-up:  500M Row/ 30 Double Unders and Dynamic Warm-up… then 2X Tabata of:  Groiners, Jumping Air Squats, and Mountain Climbers B) Sumo Deadlift 5-4-3-3-2 (60-60-70-80-90% Training Max) C) 12 Min AMRAP of: 9 Deadlift (155#/115#) 10 Pull-ups 15 Double Unders

A.) Clean: 5 (65%), 5(75%), 5+(85%) B.  For Time:  15-12-9 reps of: Hang Squat Clean (95/65), Ring Dips, Row 300 meters!