CrossFit Huntley

Melody & Tom’s B-Day WOD

bobby — Wed, 22 May 2013 03:01:09 +0000

A.) 1 power clean + 2 hang power clean at 75% of 1rm

B.) For Time:

-3/5 wall climbs,

-21 deadlift (135#/95#),

-33 kb swings (53#/35#),

-3/5 wall climbs,

-21 deadlfts (135#/95#),

-41 push-ups (hand release)

Updates – Sunday and Memorial Day

bobby — Tue, 21 May 2013 17:03:45 +0000

We will be closed this upcoming Sunday for Open Gym. Some of our members are heading to CrossFit Tri-Cities to do Murph For Miller on Friday and Saturday. Jyllianne has posted on Facebook group page. We will be having a 9:00 am WOD on Monday for Memorial Day. All other classes will be cancelled. All are welcome. We will be back to our normal class schedule on Tuesday May 28th.

Bobby & Dan’s B-Day WOD

bobby — Mon, 20 May 2013 13:47:38 +0000

A.) Back Squat: 10-10-10 @ 60%

Push Press: 10-10-10 @ 60%

(Every 2:00)

B.) For time:

-5 rope climbs (15 progressions),

-27 burpee barrier hops,

-27 double unders,

-5 muscle ups (3 x of: 5 c2b pull-ups + 5 ring dips),

-27 over-head sit-ups (45#/25#),

-27 over-head walking lunge steps (45#/25#),

-5 bear complex (155#/105#)

E-WODs (Week 7)

rodney — Mon, 20 May 2013 02:55:28 +0000

05/20/13 – 05/26/13:

Yep .. it’s week 7 already and we’re moving right along. This past week was tough for me .. for some reason my legs just felt heavy and I just couldn’t get moving as fast as I wanted on my Long Interval and Stamina days. Looking back, I can say that my nutrition and rest were off on those days and I payed the price. As the old saying goes .. “the devil is in the details”. Let that be a lesson for everyone. On a brighter note .. if you haven’t heard yet, today was a big day for the CFHE (CrossFit Huntley Endurance Team .. just made that up). Leivy Greco PR’d her 1/2 marathon by 4 min!!! AND .. based on a Facebook photo I just saw, it looks like Becky Lesniewski finished her 1/2 marathon as well (don’t know the details but the photo was of her and hubby with medals and pretty cool bibs .. LADY BEAST and BEAST MODE). I’m super proud and excited for these outstanding athletes. And for us endurance athletes, these are pretty big deals .. so give em a big hi-five next time you see them. Finally, I will be doing the Long Intervals on Wednesday at 9 am but I will NOt be available this weekend (going out of town). Okay .. keep up the great work everyone and here are your week 7 E-WODs .. it’s a tough stamina run ..GET AFTER IT!

Short Interval Day:

-6 rnds of: 400m run with 90 sec rest

Long Interval Day:

-4 rnds of: 1000m run with 90 sec rest

Stamina Day:

-10M (mile) Time Trial

Saturday Update

bobby — Thu, 16 May 2013 13:50:59 +0000

As a reminder we will not be having our normal Team Workout at 9:00 am this Saturday, May 18th. Many of of us will be heading to CrossFit PreVail for our Team Jeremy Fundraiser and WOD. All are welcome to come and support. Bring a Paleo friendly treat if you would like. The free Introduction Class at 10:00 am is also cancelled.

Alexa’s B-Day WOD

bobby — Thu, 16 May 2013 13:49:39 +0000

A.) 5 rounds of:

-Run 200 m.,

-Rest :60 between runs

B.) 5 rounds for time of:

-5 burpee box jumps (24″/20″),

-16 kb swings (53#/35#),

-25 sit-ups

Wednesday’ WoD

bobby — Thu, 16 May 2013 01:52:37 +0000

A.) Agility Ladders

B.) “KAREN”

150 wall balls for time (20#/14#)

Tuesday’s WOD

bobby — Wed, 15 May 2013 13:32:02 +0000

A.) Band Sprints

B.) For Time:

-Run 800 m.,

-21 deadlifts (155#/105#),

-Run 800 m.,

-15 hang power clean (155#/105#),

-Run 800 m.,

9 shoulder to over-head (155#/105#)

Monday’s WOD

bobby — Mon, 13 May 2013 22:46:47 +0000

A.) 20 min to find a 1 rep max Snatch

B.) 10 rounds for time of:

•5 strict pull-ups,

5 strict ring dips,

10 unbroken double unders

E-WOD’s (Week 6)

rodney — Mon, 13 May 2013 01:39:48 +0000

05/13/13 – 05/19/13:

Quick post this week! I will be doing the Short Interval Day on Wednesday (5/15/13) at 4:30pm and the Stamina Day on Sunday (5/19/13) during open gym hours from 10am – 12pm.

Short Interval Day:

-6 rounds of: 400m run with 90 sec rest

Long Interval Day:

-2 rounds 200m run with 90 sec rest, then..

-2 rounds 400m run with 2 min rest, then..

-2 rounds 1000m run with 3 min rest

Stamina Day:

-7 mile run at 95% of your 10k Time Trial pace