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My Blog

July 2011

7.18.11

WOD
7.18.11
 
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CrossFit Naperville Little Friends autism awareness fundrai
July 16, 2011 Fundraiser and competition, workout #2 on the day.3 Rounds For Time:200meter Sandbag Run (#60/40)21 Kettlebell Swings (#55/35)12 Pull-upsThanks to CrossFit of Naperville, Lit...
Great job to everyone who participated in the Little Friends autism awareness fundraiser competition this weekend!
 
Warm Up:
Split Squats
8-8-8
 
WOD:
"Helen"
3 Rounds for Time
 
400m Run
21 KBS [1.5 pood/1 pood]
12 Pull Ups
 
 
RESULTS

Saturday 7.16.11

Saturday
7.16.11
 
Today is a busy day for Reckless CrossFit!
 
Come on out to cheer on Coach Josh, Danimal, and Kevin as they compete in the charity event and CrossFit competition FOR Little Friends Center for Autism
 
 
Come watch the guys crush the WOD during the 10:30am heat.
If you are free come support the guys & a great cause!
Find more information HERE
 
 
Can't make it to Naperville?
Head over to Blackberry Oaks Golf Course to visit Brittany & Tonny at the 2nd Annual Sid Chatman Memorial Golf Outing.
Registration starts at 11am, shot gun outing starts at 1pm, followed by dinner at 6pm.
 
 
Proceeds go to the Elton family and The Shine Purpose
 
Any questions on either event? Call Brittany!

7.15.11

WOD
7.15.11
 
 
Warm Up:
Mobility
Hip Flexors/Squats
 
WOD:
Thrusters
3-3-3-3-3
[Watch demo HERE]
 
Cool Down:
DB Throws
 
 
RESULTS

7.14.11

WOD
7.14.11
 
 
Warm Up:
3x300m
Sled Drags 45#
 
WOD:
5 Rounds for time
400m Run
5 Muscle Ups
[scaled = 2 pull up/2 ring dip per MU]
 
Cool Down:
Waiter Walk
 
 
RESULTS
Where was everyone at today?!?
PROPS to Steph Jones & Steph Juckem on pushing through the WOD at 7 rounds with 3 pull ups/3 dips per MU!

7.13.11

WOD
7.13.11
 
 
Warm Up:
Carioca 50m
High Knees 50m
Butt Kicks 50m
Sprint 50m
 
WOD:
MAX Back Squat
5-4-3-2-1
 
Cool Down:
Pick your poison!
 
 
RESULTS
 
 
Great job on the Back Squats guys!
Almost every one of our athletes PR'd.
Keep kicking ass!

7.12.11

WOD
7.12.11
 
 
Warm Up:
Weighted Lunges
 
WOD:
For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
 
Cool Down:
750 m Row
 

7.11.11

WOD
7.11.11
 
 
Warm Up:
Burgener Warm Up
 
WOD:
"Randy"
75 Power Snatch
for time
 
[75/55#]
 
Skill:
Handstand Holds / HSPU
 
 
RESULTS

7.8.11

WOD
7.8.11
 
 
Skill:
DB Squat Cleans
 
WOD:
AMRAP 10 min
 
2 min Thrusters (95/65#)
2 min Sumo Deadlift High Pulls (95/65#)
2 min Push Presses (95/65#)
2 min Hang Power Cleans (95/65#)
2 min Front Squats (95/65#)
 
Before each exercise complete 5 Burpees
(included in your 2 mins given for each exercise)
 
Score is the total reps of all exercises
 
Courtesy of CrossFit of Naperville - Charity Event for Little Friends Center for Autism
check out all of the details for the event HERE
 
 
RESULTS

7.7.11

WOD
7.7.11
 
 
Strength:
Deadlift 5-3-3-2-2
 
WOD:
For Time
10-8-6-4-2
 
OHS 95/65#
KBS 70/45#
 
Cool Down:
750 m Row
 
 
RESULTS
 

7.6.11

WOD
7.6.11
 
 
"Tabata Something Else"
 
20 seconds of work followed by 10 seconds of rest
8 intervals
 
Pull Ups
Push Ups
Sit Ups
Squats