• 17.04.11

    1) 3 Rounds:

        A) TGU x 3/arm

        B) Side Plank x 30 sec/side


    2) 20:00 EMOM

        1 - Run x 400m

        2 - KB Swing x 30 (53/35)

        3 - Wall Ball x 20 (20/14)

        4 - Burpee x 10

        5 - Rest


    3) Farmer Carry 3 x 50m AHAP

     
  • 17.04.10

    1) 5 Rounds:

        A) Deadlift x 3

        B) Broad Jump x 3 (for distance)

        - Rest 2-3 minutes between rounds


    2) 4:00 AMRAP - 4:00 Rest - 4:00 AMRAP

        Double Under x 50

        Power Clean x 10

        Thruster x 5

        

  • 16.01.15

    A) 3 Rounds:

    TGU x 3 / side

    Dead Hang x 15 seconds

     

    B) 20:00 EMOM

    Minute 1 = RA DB Snatch x 6

    Minute 2 = DB Renegade Row x 6

    Minute 3 = LA DB Snatch x 6

    Minute 4 = DB Renedage Row x 6

     

    C) 15-12-9-6-3

    KB Swing (53/35)

    Push-up

    Knees to Elbows


  • 16.01.14

    A) 21-15-9

    Air Squat (1,1,1,1)

    Hand Release Push-up - to- Y (1,1,1,1)

    Alternating Prone T (1,1,1,1)

     

    B) 12:00 EMOM

    DB Floor Press x 8 (evens)

    DB Renegade Row x 12 (odds)

    i

    C) 4 Rounds:

    Row x 250 m

    Push-ups x Failure

     

     


  • 16.01.12

    A) 2 Rounds:

    Hollow Position to Superman Rolling x 8/side

    Inch Worm x 8

     

    B) 6 Rounds:

    Deadlift x 5

    Dip x 10

    KB Front Rack Carry x 50' per arm

     

    C) 10:00 EMOM

    Burpees x 15


     

  • 16.01.11

    A) 10:00

    Practice Turkish Get-ups and buildup to heavy 1 x rep per side

     

    B) 4 Rounds:

    OH Press x 8

    Front Rack Alternating Lunges x 16

     

    C) 8 Rounds:

    (Tabata format)

    Air Squats x 20 seconds

    Rest x 10 seconds

    Inverted Row x 20 seconds

    Rest x 10 seconds

    Push-ups x 20 seconds

    Rest x 10 seconds

     

     


  • 16.01.09

    A) 2 Rounds:

    Forward Bear Crawl x 40'

    Backward Bear Crawl x 40'

    Alternating Side - to - Side Plank x  10 w/3 sec hold per side

     

    B) 3 Sets to work up to working weight for:

    12:00 E2MOM

    Power Clean x 3 (evens)

    Front Squat x 6

     

    C) Partner WOD:

    4 Rounds:

    Partner #1: Burpees x 25

    Partner #2: Deadlift Hold x As long as it takes partner #1 to complete the burpees

     

     

  • 16.01.08

    We Develop Athletes

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    - 5 Minute shoulder mobility

    A) 2 Rounds:

    RL Carioca x 40'

    LL Carioca x 40'

    Crab Walk x 40'

    Bear Crawl x 40'

     

    B) 4 Rounds:

    KB Floor Press x 8

    KB Pull Over x 12

    KB Swing x 16

     

    C) 12:00 AMRAP

    Farmer Carry AHAP x 100'

    Push-up x 20

     

  • 16.01.07

    Do you workout or train?

     

    It is a rather simple question and yet many people who exercise do not know the difference. Here are some of the main differences:

    Workout:

    - Random exercise done with random variables

    - Reactive in nature

    - Focus on quantity not quality 

    - Short term failure

     

    Training:

    - Planned, progressive programmed variables

    - Proactive in nature

    - Focus on quality not quantity 

    - Long term success

      

    Do you workout or train? Come find out.

     

    A) 1 Round:

    Jumping Jacks x 150

    Inch Worm x 100'

    Air Squats x 5

     

    B) 5 Rounds:

    Front Squat x 6

    Alternating Renegade Row x 12

     

    C) 21-15-9

    DB Thruster

    KB Swing

     

  • 16.01.05

    Five days into the New Year and 60% of people who have made resolutions have already quit. One huge reason is the lack of accountability. Want to lose weight? GREAT! Follow these simple steps to be more successful:

    Step 1: tell everyone you know that your goal is to lose weight in 2016.

    Step 2: clean out the fridge and cabinets. Toss all of the sugar, processed crap that you have been hoarding or seek in times you need comfort. Eat lean meat, vegetables, nuts, seeds, some fruit, little starch and no sugar.

    Step 3: don't join a gym. You read right. Gyms offer 0 accountability and just want your money. DYK that 1 in 10 people who sign up for a gym membership actually use the gym?  Ridiculous, right?!?! You are just another number in the computer and just another face in the crowd. Find a community of like minded individuals who will push you to truly be stronger mentally and physically.

    Step 4: Get your free assessment and 7 day membership to CrossFit Lake Zurich. We are the highest rated fitness facility in Lake Zurich for a reason. Come experience the difference for yourself today!

     

    A) 2 Rounds:

    Spiderman Crawl x 50'

    RA Bridge x 10 (1,2,1,1)

    LA Bridge x 10 (1,2,1,1)

     

    B) 5 Rounds:

    Strict Press x 3

    Push Press x 3

    Push Jerk x 3

     

    C) 8:00 AMRAP:

    Inverted Row x 15

    Candlesticks x 15

     

    - Rest 5 minutes, then:

     

    D) 8:00 AMRAP:

    Push-ups x 15

    Inch Worm x 15


  • 16.01.04

    A) 2 Rounds:

    PVC Dislocates x 10

    PVC Back Squat x 10

    PVC Sotts Press x 10

    Banded Lateral Walk x 10 / direction

     

    B) 10:00 EMOM

    Back Squat (1,1,X,1) x 5,4,3,2,1 (evens)

    Eccentric Pull-up (1,3,X,1) x 1,2,3,4,5 (odds)

     

    C) 9:00 AMRAP:

    Kettlebell Swing x 12

    Alternating Renegade Row x 12

     

     

  • 15.12.30

    A) 2 Rounds:

    Alternating Scorpions x 10

    Alternating Contralateral Dead-Bugs x 10 w/3 second hold

    Alternating Single Leg Glute Bridge x 10 w 3/second hold

     

    B) 15:00 to establish a heavy 2RM:

    Deadlift 

     

    C) For time:

    Pull-up x 10

    Double Under x 10

    Pull-up x 9

    Double Under x 20

    Pull-up x 8

    Double Under x 30

    Pull-up x 7

    Double Under x 40

    Pull-up x 6

    Double Under x 50

    Pull-up x 5

    Double Under x 60

    Pull-up x 4

    Double Under x 70

    Pull-up x 3

    Double Under x 80

    Pull-up x 2

    Double Under x 90

    Pull-up x 1

    Double Under x 100


     

     

     

     

     

     

  • 15.12.28

    A) 2 Rounds:

    Inch Worms x 5

    Alternating Rotational Side Planks x 10 w/3 sec hold per side

    Hollow Rock x 20 seconds

     

    B) Snatch 8x2

     

    C) 6 Rounds:

    SA KB Swing x 10

    SA KB Push Press x 5

    SA KB Waiters Carry x 50


  • 15.12.21

     

    A) FT:

    Air Squats x 20

    Stationary Inch Worm x 10

    Push-up x 10

    Hollow Rock x 0:20

     

    B) 12:00 EMOM

    Overhead Press x 6

    Strict Pull-ups x 6

     

    C) 20:00 AMRAP

    Prowler Sprint x 20'

    KB Swing x 15

    Push-up x 10

     

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