August 1, 2015

running

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 12 Minutes

Odds – 4 Power Cleans

Evens – 100 Meter Sprint

*Cleans do not need to be touch and go*

METCON

5-4-3-2-1

Ring Muscle-ups

Clean and Jerk – 143/225

16 Pistols after each set

*10 Minute Cut-off*

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July 31, 2015

evan

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

You have roughly 20 minutes to work up to a 3rm Back Squat

METCON

30-20-10

Wallball – 14/20 at 9/10

Box Jump Over – 20/24

*10 Minute Cut-off*

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July 30, 2015

rachel

REGGAE!!!!

Best Sunset Concert ever this week and perfect weather predicted.  Join us at 7:00 pm at the Shryock Steps on Campus to watch The Ark Band.  With Tres as a strong possibility after,  Text Emma to meet up!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

2012 Regionals WoD

50 Back Squat – 93/135

40 Pull-ups

30 Shoulder to Overhead – 93/135

50 Front Squat – 63/95

40 Pull-ups

30 Shoulder to Overhead – 63/95

50 Overhead Squat – 43/75

40 Pull-ups

30 Shoulder to Overhead – 43/75

*30 Minute Cut-off*

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July 29, 2015

nikki

REGGAE!!!!

Best Sunset Concert ever this week and perfect weather predicted.  Join us at 7:00 pm at the Shryock Steps on Campus to watch The Ark Band.  With Tres as a strong possibility after,  Text Emma to meet up!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 10 Minutes

Odds – 3 Squat Snatch

Evens – 5 Weighted Dips

METCON

AMRAP 7 Minutes

12 Box Jumps – 24/30

100 Meter Run

*At least 6 Rounds to Rx*

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July 28, 2015

4th of july group photo

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

 5 Rounds

AMRAP 3 Minutes

8 Overhead Lunges – 63/95

6 OAA Dumbbell Snatch – 55/70

4 Chest to Bar Pull-ups

– REST ONE MINUTE BETWEEN AMRAPS –

*You must finish a movement for it to count toward your score. At least 11 Total Rounds to Rx*

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July 27, 2015

jenna

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

Barbell Complex

1 Squat Clean

2 Jerks

METCON

2 Rounds

30 Calorie Row (20 Cal for Females)

30 Thruster – 63/95

One Minute Rest

*12 Minute Cut-off*

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July 26, 2015

julie and justinGood-bye Julie and Justin – you will be missed!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

3 Overhead Squat (No Rack)

Max Unbroken Bar Muscle-ups

METCON

5 Rounds

10 Deadlift – 183/275

15 Wallball – 14/20 at 9/10 ft

*10 Minute Cut-off*

5 Rounds

12 Squat Clean – 73/115

10 Ring Dips

400 Meter Run

*20 Minute Cut-off*

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4 Comments.

July 25, 2015

DCIM100GOPRO

ATTENTION – UPDATED

ALL MORNING CLASSES WILL GO ON AS SCHEDULED TODAY (Saturday)

In other news….. Come to the pool party at Aspen Apartments to celebrate and mourn all kinds of things.  Starts around 1:00 pm but will be going all afternoon and evening, and then there will be going out after.  BYOB and snacks, music and pool provided – oh and no bottles near the pool and try your best to carpool because there is limited parking.

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

5 Rounds

12 Squat Clean – 73/115

10 Ring Dips

400 Meter Run

*20 Minute Cut-off*

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jack and mia

Saturday, July 25th, all Day Going Away/Pool Party for James (leaving us for California) and Bethany (leaving us for Colorado) :-(

All are welcome and bring whomever you want!  Festivities will start around 1:00 pm at the Aspen Apartments Pool.  Although there will be some snacks and beer/wine, you should probably bring anything specific you want.  Also, this is, unfortunately, not a kid-friendly party, so find a babysitter! Also, you should probably bring a change of clothes because there will definitely be additional destinations once the sun goes down. Spread the word, ALL are invited!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 10 Minutes

5 Back Squats

3 Weighted Strict Pull-ups

METCON

50 Box Jumps – 20/24

50 Kettlebell Swings – 35/55

800 Meter Run

*10 Minute Cut-off*

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July 23, 2015

puppies

Join the rest of your CrossFit So ILL’ers at Tres this Thursday, after the Sunset Concert (or during if you prefer the indoors).  First 5 peeps to ask Emma for a drink after 9:00 pm get one compliments of CrossFit So ILL!

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Saturday, July 25th, all Day Going Away/Pool Party for James (leaving us for California) and Bethany (leaving us for Colorado) :-(

All are welcome and bring whomever you want!  Festivities will start around 1:00 pm at the Aspen Apartments Pool.  Although there will be some snacks and beer/wine, you should probably bring anything specific you want.  Also, this is, unfortunately, not a kid-friendly party, so find a babysitter in the next week! Also, you should probably bring a change of clothes because there will definitely be additional destinations once the sun goes down. Spread the word, ALL are invited!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

AMRAP 20 Minutes

5 Cleans – 103/155

10 Toes to Bar

15 Handstand Push-ups

*8 Rounds to Rx*

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