A.  Over-Head Squat: 6 – 5 – 5 – 4 B.  For Time: 1,000 m. row, 20 wall ball shots (20/14), 10 pull-ups 750 m. row, 20 wall ball shots, 10 pull-ups, 500 meter row, 20 wall ball shots, 10 pull-ups

A.) Hang Power Clean: 5-5-5 B.) 3 rounds for time of: 10 front squat (155/115), 10 burpees, 10 pull-ups C.) Cash Out: Run 1/2 mile for time!

Occasionally Bobby will wear his CrossFit MaxEffort shirt which has the very clever slogan Know Pain….Know Gain.  It got me to thinking….where do you draw the line between pain and injury?  After starting CrossFit, there aren’t many days I haven’t been acutely aware of the effects the WODs take on my body.  Do 45 pull-ups [...]

A.) Over-Head Squat: 5(65%), 5 (75%), 5+(85%) B.) 10 sets on the minute of: 3 Power Cleans (70% of 1RM), 3 burpee barrier hops, then immediately complete as many toes-to-bar as possible. ***score is total toes-to-bar

Recently I have noticed how CrossFit Huntley brings out the inner child of so many of its adult members.  Here are some examples: 1. Grade school gym class. Unless you were in a military training program or very advanced athletic training, when would you have climbed a rope, played on a jungle gym, or skipped [...]

We will not be having any classes scheduled for Thanksgiving Day.  There will be one class running on the Friday after Thanksgiving (11/25/11) at 9:00 am.  And we will have our normal Saturday schedule…Team WOD at 9:00 am on Saturday 11/26/11, and free intro class to follow at 10:00am! Wednesday’s WOD A.) 500 meter row, [...]

A.) Row 500 meters, then 2 rounds of:  20 double unders, 20 supermans, then group dynamic B.) Clean:  5 (65%), 5 (75%), 5+ (85%) C.) 8 minute AMRAP of: 8 med ball cleans (20/14), 8 ball slams (30/20) D.) Cash Out:  20 toes to bar!

For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as [...]

As we all know, “Fran” is one of the classic benchmark CrossFit workouts that combines a weight lifting movement with a calisthenic movement. The rep range of 21-15-9 developed by Greg Glassman is known for its ability to improve metabolic conditioning, but it also helps maximize work capacity. The thruster epitomizes the idea of moving [...]

A couple weeks back a few of our Crossfit Huntley Teammates participated in a Fundraiser WOD at Crossfit Carbon in Vernon Hills.  There were members from at least 9 area “Boxes” there supporting one young member of one of the affiliates who is in the midst of a courageous fight against Cancer.  It was a [...]