May 18, 2012

CALL US: 309-662-5678

ANNOUNCEMENT!!!

For those of you in the Paleo Challenge (mainly students) who will be gone the 2nd week of March, you need to submit your after photos before you leave and also retest all of the performance standards for the challenge next week.  We are about to wrap the 1st Annual CrossFit Bloomington-Normal Paleo/Fitness Challenge up, and it’s easy to see that so far the people who have made the best gains are really making this a lifestyle change.  So if you are still having any trouble with this crossover from fake unhealthy food, to real healthy food then please continue to ask questions. Remember, just because the challenge is about over it does not mean you should go back to eating crap.

Thursday, February 24, 2010

STRENGTH

Using your new .9 multiplier

  • Squat
  • 70% x 3
  • 80% x 3
  • 90% x 3 or more

 

WOD

Saturday’s WOD #2 from the Midwestern Sectional

  • AMRAP in 5 minutes of Clean & Jerk (155/105)

Wednesday, February 24, 2010

Mal finishing the Power Snatch with authority!

Mal finishing the Power Snatch with authority!

 

STRENGTH/SKILL

Snatch Technique… and then some more technique… and then a little more after that

WOD

  • 12 Minutes AMRAP
  • 3 Snatch Grip Deadlifts
  • 3 Hang Power Snatches
  • 3 OH Squats
  • 15 Sit-ups

Tuesday, February 23, 2010

STRENGTH

*Using your new .9 multiplier

  • Shoulder Press
  • 70% x 3
  • 80% x 3
  • 90% x 3 or more

 

WOD

  • For Time:
  • 15 Dead Hang Pull-ups
  • 10 KB Swings (53/35)
  • 15 Double Unders
  • 12 Dead Hangs
  • 10 Swings
  • 15 Doubles
  • 9 Dead Hangs
  • 10 Swings
  • 15 Doubles
  • 6 Dead Hangs
  • 10 Swings
  • 15 Doubles
  • 3 Dead Hangs
  • 10 Swings
  • 15 Doubles
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