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:
Deadlift 5-3-1+ (70-80-90% of 1RM)
5 Box jumps (mid-thigh)
-then-
Russian kettlebell swing 3×10
————
For time:
Row 1000m
3 Rounds:
10 Toes-2-bar
10 Handstand pushups
3 Rounds:
Bench press 5-3-1+ (70-80-90% of 1RM)
GHD situp x15
-then-
50 Diamond pushups
————
21-15-9 for time:
Overhead squat 95/65#
Pullup
5 Rounds:
Sprint row :30
Hollow plank :30
Superman :30
————
Complete as many rounds as possible in 10:00:
12 One-arm thrusters 6/6
10 Burpees
8 Ring rows
Practice pistols and handstands/handstand pushups for 20 minutes. Challenge yourself, whatever your current progression.
————
Sprints
Go outside and pick 2 points, lampost to the corner or whatever, about 100m apart. The distance and your time matter FAR less than your effort, which should be full tilt boogie. Perform 5-7 sprint of approximately 100m at full effort. Recover [...]
3 Rounds:
Front squat 5-3-1+ (70-80-90% of 1RM)
10 Back extensions
12 DB rows
————
21-15-9 for time:
STRICT press 50-55% of 1RM
Plate squat 45/25#
Skier
3 Rounds:
Press 5-3-1+ (70-80-90% of 1RM)
Sprint row 150m
Chinup x5-10
————
Complete as many rounds as posible in 10 minutes:
5 Handstand pushups
7 Toes-2-bar
9 Kettlebell swings
*This wouldn’t be a bad time to scale up the KBS if you are so inclined. Strict HSPUs for RX+, strict from a deficit for RX++
3 Rounds:
Back squat 5-3-1+ (70-80-90% of 1RM)
10 Ring pushups
5 Box jumps (mid-thigh+)
————
5 Rounds for time:
14 DB snatches 45/25# (7/7)
10 Pistols (5/5)
3 Rounds:
Bench press 3-3-3+ (65-75-85% of 1RM)
10 Ring rows
:30 L-sit
————
Complete as many rounds as possible in 10:00:
5 Handstand pushups
10 Pullups
15 Goblet squats 53/35#
3 Rounds:
Deadlift 3-3-3+ (65-75-85% of 1RM)
5-10 Ring dips
10 Toes-2-bar
————
15-12-9-6-3 for time:
Power snatch 95/65#
Burpee
*There is a 10:00 time cap on this WOD
3 Rounds:
Front squat 3-3-3+(65-75-85% of 1RM)
10 Seated DB presses
10 Leg curls (rower)
————
“Annie”
50-40-30-20-10 for time:
Doubleunder
Anchored situp
*Situps must be anchored for RX. Please touch the floor above your head at the bottom of the ROM, and touch the DBs at the top.
