Crossfit Will County is different than anything I have ever done before. What’s different? Everything! Getting fit has been a struggle for me ever since becoming a mother 13 years ago. I couldn’t find a program or place that motivated me to get a move on and make a change. But when I came to Crossfit Will County, I found a community of people who care about my progress and who motivate me to meet unbelievable challenges each day. I have found that all of the trainers are committed to helping me set personal goals that I can meet and...
Beth K.
3 Rounds:
Front squat 5-5-5+ (60-70-80% of 1RM)
10 Ring rows
10 Box jumps (mid-thigh)
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4 Rounds for time:
12 Pushups (hr)
12 Toes-2-bar
*10:00 time cap
3 Rounds:
10 Turkish get-ups (5/5, app. 60% of 1RM)
10 Ring dips
15 GHD situps
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Complete as many reps/rounds as possible in 10:00:
12 Burpees
10 Push jerks 95/65#
3x:
Press 5-5-5+ (60-70-80% of 1RM)
5-10 Diamond pushups
:20 L-sit
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“Helen”
3 Rounds for time:
Run 400m
21 Russian kettlebell swings 53/35#
12 Pullups
Deadlift 1RM
3x L-sit :30
———–
For time:
Row 500m
20 Ring dips
30 Pullups
40 Sumo DL highpulls 75/53#
50 Box jumps 24/20″ (full foot)
*There is a 15:00 time cap on this WOD
Bench press 1RM
3x100m Row for max cals
———-
4 Rounds for time:
Run 200m
20 DB snatches (10/10)
3 Rounds (or 20:00):
10 Handstand pushups
3 Dragonflags
15 Back extensions (light weight)
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3 Rounds for time:
10 Hang power cleans 135/95#
30 Air squats
*If you front squat over 250/160# please use 155/105# for HPC
Turkish Get-up 1RM
*At all times keep eyes on weight shoulder active, elbow locked. Do NOT switch hands above your face
Hollow rock 3×20
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Complete as many rounds as possible in 7:00:
7 American kettlebell swings 53/35#
7 Toes-to-bar
7 Burpees
Strict press 1RM
———–
Complete as many rounds as possible in 8:00:
7 Overhead squats 95/65#
7 Burpees
For 20:00:
:15 Ring support (hollow, rings turned out)
8 Ring rows (hollow, false grip, scaps retracted)
20 Hollow rocks
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For time:
1000m Row
30 Deadlifts (bodyweight)
800m Run
Back squat 1RM
————
21-15-9 for time:
Front squat 95/65#
Push jerk 95/65#
