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WOD Fri. 022511
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Photo: We have been preparing for CIRC for awhile, it's time to go have some fun.
The ERGs will also be open for anyone who might like to get in a bit of easy rowing before Saturday’s Chicago Indoor Rowing Championships.
Join us Saturday at 7 p.m. at Harry’s in downtown Arlington Heights as we celebrate our participation in the Chicago Indoor Rowing Championships.
QUESTION OF THE DAY.
The NCAA tourney is right around the corner. Let’s hear your predictions for the Final Four.
WOD Thurs. 022311
"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 sets.
Score is total rounds completed of the 5 sets.
Photo: Sarah texting all her friends to let them know what time her flight goes off for CIRC on Saturday.
WOD Wed. 022311
Part 1
1. Press 3-2-1-3-2-1 (rest 10 sec)
2. KB Swing with heavy weight (15-20 reps) (rest 3 min)
**Do part 1, rest 10 sec. then do part 2, no less than 15 unbroken or more than 20 unbroken swings. Then rest 3 min. and repeat for a total of 6 sets.
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Rowing Intervals
Photo: Saturday morning fun with thrusters in Downtown Arlington Heights at CrossFit Axis.
WOD Tues. 022211
5 Rounds For Time:
20 OH Walking Lunges – 45#/25#
15 Burpees
10 Pull Ups
**20 Min. Time Cap**
Photo: PR's all over the place for Deadlift Monday. Nice job everyone. Keep it up!
QOD: Do you have any superstitions when it comes to Crossfit, games, marathons, or whatever you are active in?
WOD Mon 022111
Deadlift - 1 Rep Max
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For Time:
Row 1000 Meters
Photo: Jackie prepping for CIRC.
QOD: CIRC is only 6 days away! What questions do you have regarding the event, day, planning, etc.? We will be answering the questions throughout the day to ensure everyone is on the same page.
Congratulations to Amy, Alida, Sammy and Josh R. for their great performances at this weekend's Midwest Winter Challenge in Ann Arbor. All four finished top twenty!
Sunday Team WOD 02/20/11
We had a great crowd for the Sunday Team Workout!
Twenty-one willing and able athletes tackled the 3K row, seated presses, AbMat sit ups and the two laps of somersaults.
A time bonus at the end consisted of a 3:00 AMRAP of Burpees, with each rep taking :05 off your team's time.
WOD Sat. 021911
"Karen"
For Time:
150 Wall Balls (20/16)
Photo: Come on now, who else did you think was going to make the photo for the day?
Good luck to CrossFit Arlington Heights Athletes Amy, Alida, Sammy, and Josh R. at Ann Arbor this weekend. You guys are going to do awesome! Keep us posted on how things are going.
WOD Fri. 021811
Clean & Jerk – 1 RM (20 min to find this)
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For Time:
1 Mile Run
**Dress Appropriately!
Photo: Vanessa, Lisa, and Jess chilling after a WOD.
QOD: What is your worst memory from grade school?
WOD Thurs 021711
"Angie"
100 Pull Ups
100 Push Ups (hands release)
100 Sit Ups (med ball anchor)
100 Squats (to med ball depth)
Photo: Sarah and Austin demoing the sit up for "Angie" minus the anchor.
QOD: Warm weather is right around the corner. That means outside activities. What kind of things (races, competitions, leagues, ect.) have you signed up for already or do you intend on signing up for? Who knows, maybe others will be interested in the same thing.
