Tuesday, May 23, 2017


Bench Work & Conditioning for Tuesday!

ANNOUNCEMENTS
Memorial Day “Murph”

Monday we will hold 8am Bootcamp, and 9am and 10am CrossFit classes only.
Come join us for “Murph!” Scaled and team options will be available.

Running For Hope
Sunday, June 4th at 8am.
Support Scott and his son Kyle at Hope Children’s Hospital in Oak Lawn.
Details HERE.

TUESDAY
Strength
Bench Press [Video]
Complete 5 Sets of 3 Bench Press.
Start light and build into a heavy set.

Conditioning
3 Rounds, With a 12 Minute Time Cap:
• 15 Hang Power Cleans (#135/95 Rx; #155/105 Rx+)
• 15 Deadlifts
• 60 Double Unders

Bench Press

Monday, May 22, 2017


Overhead Squats and more for Monday!

ANNOUNCEMENTS
Memorial Day “Murph”

Monday we will hold 8am Bootcamp, and 9am and 10am CrossFit classes only.
Come join us for “Murph!” Scaled and team options will be available.

Running For Hope
Sunday, June 4th at 8am.
Support Scott and his son Kyle at Hope Children’s Hospital in Oak Lawn.
Details HERE.

MONDAY
Strength

Overhead Squat [Video]
Complete 5 Sets of 3 Overhead Squats.
Start light and build into a heavy set.

Conditioning
3 Rounds, With a 12 Minute Time Cap:
• 14 Thrusters (#105/75)
• 18 Pull-ups

With any time remaining: AMRAP Bar Facing Burpees.

Overhead Squats

Sunday, May 21, 2017


Sunday we take on Fight Gone Bad!

SUNDAY
Fight Gone Bad
3 Rounds Of:
• Wall Ball Shots (#20/14)
• Sumo Dead High Pulls (#75/55)
• Box Jumps (24″/20″)
• Push Press (#75/55)
• Row for Calories

* 1 minute rotations for max reps at each station. 1 minute rest between rounds.

SDHP

Saturday, May 20, 2017


Saturday Partner WOD
8am Bootcamp, 9am CrossFit, 10am Open Gym

SATURDAY
Partner Workout
For Time:
100 Push-ups
150 Double Unders
200m Buddy Carry
100 Power Snatch (#75/55)
150 Double Unders
200m Buddy Carry

Friday, May 19, 2017


We honor a Hero with “Holleyman” on Friday!

FRIDAY
Conditioning
Holleyman
30 Rounds For Time:
• 5 Wall Ball Shots (#20/14)
• 3 Handstand Push-ups (Scaled: Push Press @#95/65)
• 1 Power Clean (#225/155)

 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Thursday, May 18, 2017


Press, Pull-ups, & more for Thursday!

THURSDAY
Strength
Shoulder Press [Video]
Complete 5 Sets of 3 Strict Shoulder Press at 70% of 1rep.
Add #5-10 from last week.

Strict Pull-ups [Video]
Complete 5 Sets of 7 Strict Pull-ups.
(Go weighted PUs if 7 reps is easy.)

Conditioning
5 Rounds For Time:
• 10 Pull-ups
• 15 Kettlebell Swings (#55/35)
• 20 Calorie Row

Strict Pull-ups

Wednesday, May 17, 2017


Front Squats and more for Wednesday!

WEDNESDAY
Strength

Front Squat [Video]
Complete 5 Sets of 2 Pause Front Squats with a 3-Second Pause.
65% of 1rep, plus #5-10 from last week. Hold this % to strengthen bottom position.

Conditioning
With an 18 Minute Time Cap:
Run 800 meters
60 Air Squats
50 Weighted Step-ups (#35/25)
40 Calorie Row
30 Man Makers (#35/25)

Pause Front Squats

Tuesday, May 16, 2017


Bench Press & a Hero WOD for Tuesday!

TUESDAY
Strength
Bench Press [Video]
Complete 5 Sets of 3 Bench Press @70-80% of 1rep.
Attempt to add #5-10 from last week.

Conditioning
“Rankel”
AMRAP in 20 Minutes:
• 6 Deadlifts (#225/155)
• 7 Burpee Pull-ups
• 10 Kettlebell Swings (#70/55)
• Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Monday, May 15, 2017


Overhead Squats and more for Monday!

MONDAY
Strength

Overhead Squat [Video]
Complete 5 Sets of 3 Overhead Squats @70-80% of 1rep.
Attempt to add #5-10 from last week.

Conditioning
“Nancy”
5 Rounds, With an 18 Minute Time Cap:
• Run 400 meters
• 15 Overhead Squats (#95/65)

Overhead Squats

Sunday, May 14, 2017


Happy Mother’s Day!
See you at 10am for our usual Sunday class.

SUNDAY
For Time:

Run 800 meters

10 Rounds Of:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Run 800 meters