Workout of the Day

WEDNESDAY 170809

I. Warm-Up II. 2 Minute Intervals @ Each Station: Station #1 -Row 20 / 15 Calories -Max Overhead Walking Lunge Steps (45#/25# Plate) Station #2 -50 Double Unders (100 Singles) -Max AbMat Sit-ups Station #3 –Bike 20 / 15 Calories … Read more »

TUESDAY 170808

I. Warm-Up II.  Bench Press Every 2:00 for 5 Rounds Complete 6 Bench Press* *You can stay @ same weight or increase every set.  Achieve unbroken set of 6 each time.   III. “Bar Fight” For Time: 12 clean and… Read more »

MONDAY 170807

I. Warm-Up II. Complete 4 Rounds For Time: -Run 400 meters -15 Medicine Ball Cleans 20/14 -7 Burpee Box Overs 24″/20″ Level III = RX Level II = 20″/16″ Box, 16/12 Ball Level I / GetFit = 16″/12″ Box, 14/10… Read more »

FRIDAY 170804

I. Warm-UP II. Partner WOD:  -100 DL (225/155)  -100 Push Ups -100 KB Swings (70/53)  -100 Wall Balls (20/14) Level III = Rx Level II = 205#, 125# / 44#, 26#/ Knee Push-ups/Scale WBS as needed Level I = 155#,105#/35#,18#/Knee Push-ups/Scale… Read more »

THURSDAY 170803

I. Warm-Up II. 10 Min EMOM EVEN MINUTES: 45 Sec Weighted Plank (or no weight) ODD MINUTES:  5 Weighted Pull Ups/ Strict Pull Ups / Ring Rows III. 3 x 3 Min AMRAP: 25/20 Cal Row  Max Shoulder to Overhead… Read more »

WEDNESDAY 170802

I. Warm-Up II. 10 Min EMOM: Snatch+Hang Snatch *Build to heavy set if comfortable, can maintain optimal mechanics OR *Work on achieving optimal mechanics with lighter loading III. 21-15-9 Reps For Time:    -Snatch (95/65)    -HSPU’s Level III =… Read more »

AUGUST MEMBER SPOTLIGHT – GET TO KNOW JOHN STORSVED!

Name: John Storsved Hometown: Hendrum, Minnesota (Champaign IL for past 21 years) Occupation: Professor/Department Chair, Exercise Science & Sport at Millikin University  How Long Have Been Doing CrossFit?: 3 years What do you enjoy about CrossFit and being a member… Read more »

MONDAY 170731

I. Warm-Up II. Front Squat  3-3-3-3-3* *Increase weight each set OR *Choose a challenging weight and stick with it across all sets III. AMRAP 7: 3, 6,9,12, etc…Reps of: -DB Thrusters (50#/35#) -TTB Level III = Rx Level II =… Read more »

FRIDAY 170728

I. Warm-Up II. “JET Fuel” For Time: Buy In: 400m Weighted Run with Med Ball Then… 10-8-6-4-2 Deadlifts 225#/155# 2-4-6-8-10 Box Jumps 24″/20″ Cash Out : 31 Burpees Level III = Rx Level II = 205#/135# DL, 20″/16″ Box Level… Read more »