April 25, 2014

CFSI_OPEN_15.2_15

The Box will be closed to everyone from 1:00-2:00 pm on Sunday, this weekend.  There will be no Open Gym at that time.

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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 25 Minutes

30 Wallball – 14/20 at 9/10 ft

10 Hang Clean – 133/225

15 Burpees over the Bar

*You must get at least 6 Rounds to Rx*

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April 24, 2015

CFSI_OPEN_15.2_54

The Box will be closed to everyone from 1:00-2:00 pm on Sunday, this weekend.  There will be no Open Gym at that time.

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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

You have roughly 20 Minutes to work your way up to a 3 rep max Front Squat. Then, AMRAP 1 Minute at 50%

METCON

4 Rounds

10 Shoulder to Overhead – 103/155

15 Back Squat – 103/155

*10 Minute Cut-off*

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April 23, 2015

CFSI_OPEN_15.2_24

The Box will be closed to everyone from 1:00-2:00 pm on Sunday, this weekend.  There will be no Open Gym at that time.

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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

100 Sit-ups

400 Meter Run

100 Box Jumps – 20/24

400 Meter Run

100 Kettlebell Swings – 35/55

400 Meter Run

100 Overhead Lunges – 25/45

400 Meter Run

*20 Minute Cut-off*

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April 22, 2015

CFSI_OPEN_15.2_13

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 One Rep Max Snatch

*Any kind: Hang, Full, Power, Split, Squat….. just find the most you can do!*

METCON

3 Rounds

50 Double-Unders

15 Toes to Bar

15 Dumbbell Hang Squat Clean – 35’s/55’s

*12 Minute Cut-off*

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April 21, 2015


CFSI_OPEN_15.2_1

HAPPY BIRTHDAY TO OUR VERY OWN BETHANY!!!!!!

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Congrats again to all of our So ILL family who competed ALL OVER THE PLACE last weekend.  They all represented CrossFit So ILL like a BOSS.  Who is ready for the next competition???

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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

You have 5 Minutes to Perform Fran

21-15-9

Thrusters – 63/95

Pull-ups

You have 5 Minutes to Perform Grace

30 Clean and Jerk – 93/135

You have 5 Minutes to Perform Diane

21-15-9

Deadlift – 153/225

Handstand Push-ups

You have 5 Minutes to Perform:

12 Muscle-ups

*Scale Muscle-ups with Rope Climbs (an amount you think you can get in less than 5 minutes. Your score is what the clock says when you finish your last muscle-up/rope climb. To Rx you must finish the prescribed movements within the allotted time each 5 minutes*

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April 20, 2015

CFSI_OPEN_15.2_26

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

Odd Minutes – 6 OAA Dumbbell Snatch

Even Minutes – 100 Meter Sprint

*Runners can start outside AND go opposite directions if necessary*

METCON

3 Rounds

500 Meter Row Sprint

REST AS NEEDED

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April 19, 2015

CFSI_OPEN_15.2_86

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

2 Jerks

Max Toes to Bar

METCON

AMRAP 8 Minutes

5 Deadlift – 203/315

5 Burpee Box Jump Over – 20/24

*At least 5 Rounds to Rx. 183/275 for Masters*

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April 18, 2015

CFSI_OPEN_15.2_48

GOOD LUCK SO ILL COMPETITORS TODAY AT THE FESTIVUS GAMES!!!!!!

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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

7 Rounds

15 Thruster – 63/95

3 Bar Muscle-ups

10 Sumo Deadlift High Pull – 63/95

*20 Minute Cut-off*

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April 17, 2015

CFSI_OPEN_15.2_27

Good Luck to all So Ill’ers who are competing in the Festivus Games this weekend!  We will be cheering you from here all day on Saturday!

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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

Odd – 3 Back Squat

Even – 5 Weighted Dips

METCON

AMRAP 7 Minutes

5 Hang Snatch – 93/135

10 Squat Clean – 93/135

*At least 3 Rounds to Rx*

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April 16, 2015

CFSI_OPEN_15.2_20

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 Jerks – 123/185

10 Chest to Bar Pull-ups

15 Burpees over the Bar

20 Pistols

*At least 6 Rounds to Rx. 113/165 for Masters*

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