WEDNESDAY 100908
FOR TIME:
800M RUN
21-15-9
Sit-ups
BURPEES
800M RUN
| GAMES | TRAINING | FITNESS | |
| RUNNING | RX | 600m | 400m |
| REPS | RX | RX | 15/12/9 |
| Run comes before and after the situp/burpees | |||
Emily R. finishing a deadlift
POST TIME TO COMMENTS!
CROSSFIT ENHANCE
Forging Elite Fitness
Archive for the ‘ WOD ’ Category
TUESDAY 100907
FOR TIME
150 Push ups
(**RUN EVERY TIME YOU BREAK YOUR PUSH UPS**)
| GAMES | TRAINING | FITNESS | |
| PUSH UP | 150 | 100 | 50 |
| RUN | 400m | 300m | 200m |
Everyone Chipping away @ "Karen"
*POST TIME/LEVEL TO COMMENTS!
HAVE A GREAT LABOR DAY WEEKEND!
We are Different
We are a different breed. We get excited by things most people avoid. The idea of being laid out on our backs after a workout is appealing. We strive on performance, deal with the pain, and take pleasure in small victories. 5 more pounds, 2 seconds quicker, an inch higher: these are the milestones we live for. These are the reasons we come in day after day and do what we do. We love the suck.
We are also a little ridiculous. We try and explain to friends and family why our shins are always scraped open, why our hands are ripped, why we’re having trouble walking down stairs that day, and then immediately try to convince them why they should come and do it. We tend towards a cult-like mentality. (Get more than two of us together and try to have a conversation about something else. Won’t happen.) We get way more excited about food than is normal, and we take cheat meals very seriously. We wear ridiculous looking shoes, or sometimes no shoes at all. We cheer when someone gets their first hand-tear and then take a picture of it. We congratulate someone for puking during a workout, and none of this seems unusual to us.
Most of all we are a community. We suffer together and we succeed together. We cheer each other on. We help each other push past the pain and achieve things we never thought possible. Both inside and outside of the gym we are family. We come from all walks of life to find a common ground: Crossfit.
- Jonathan Heuer (from Crossfit Hollywood)
VERY IMPORTANT ANNOUNCEMENT!
IT IS VERY IMPORTANT THAT NO ONE USE OR ENTER THE NEW FACILITY UNDER ANY CIRCUMSTANCES. THE CREW IS NEARING COMPLETION AND UNTIL WE ARE AUTHORIZED ACCESS, THE AREA UNDER CONSTRUCTION IS PROHIBITED. THIS GOES FOR THE RECENTLY INSTALLED PULL UP BARS OUTSIDE AS WELL. DO NOT ENTER THE FENCED IN AREA OR THE NEW BUILDING. THANK YOU FOR YOUR COOPERATION AND UNDERSTANDING!
FRIDAY 100903
“KAREN”
(rx: 20lb. medicine ball)
Scale med ball to the weight you can do. (Ask a coach for help if needed)
150 WALL BALLS FOR TIME
Chris S. on the Rower
JUST A FEW REMINDERS TO END THE WEEK!
*NO CLASS ON MONDAY SEPT. 6TH AS WE ARE CLOSED FOR LABOR DAY!!*
*IF YOU ARE PARTICIPATING IN THE NUTRITION CHALLENGE MAKE SURE TO SIGN UP @ CROSSFIT ENHANCE FOR BODY COMPOSITION TESTING ASAP.
*OPEN HOUSE IS SCHEDULED FOR SEPTEMBER 25th FROM 9am-11am. THE WOD FOR THE OPEN HOUSE WILL BE FIGHT GONE BAD (MEMBERS ONLY)!
*THE NUTRITION CHALLENGE WOD IS STILL UNDETERMINED.
*CROSSFIT ENHANCE IS NOW ON FACEBOOK SO MAKE SURE TO ADD US AS YOUR FRIEND. (ALSO, DON’T FORGET ABOUT THE NUTRITION BLOG AS THERE ARE UPDATES SEVERAL TIMES A WEEK).
*POST TIME/THOUGHTS TO COMMENTS!
THURSDAY 100902
FOR TIME:
50 SIT UPS
40 WEIGHTED OH LUNGES (SAME WT. AS KBS)
30 KBS
20 BALL SLAMS
10 BURPEES
**THERE IS NO CLASS ON MONDAY SEPT. 6TH FOR LABOR DAY!**
| GAMES | TRAINING | FITNESS | |
| KBS | 70/53 | 53/35 | 35/26 or less |
| BALL SLAM | 50/40 | 40/30 | 30/20 |
| **For Games do 5 extra reps since only 1 50# Ball | |||
*POST TIME/LEVEL TO COMMENTS!
WEDNESDAY 100901
4 ROUNDS FOR TIME
7 O.H.S.
10 PUSH UPS
15 BALL SLAMS
ROW 250 METERS
Robyn R. setting up for Deadlift
| GAMES | TRAINING | FITNESS | |
| OHS | 115/75 | 85/55 | 65/45 or less |
| BALL SLAMS | 40/20 | 30/16 | 20/12 |
POST TIME/LEVEL TO COMMENTS!
TUESDAY 100831
FOR TIME:
400M RUN*
20 HANG POWER SNATCH
400 M RUN*
(Rest 5 min. & Complete for Distance…:)
5 Rounds
Row 1 minute/Rest 1 minute
Bob W. with Chuck Carswell and Chris Spealler
***CLARIFICATION: ALL BODY COMPOSITION TESTING WILL BE DONE AT CROSSFIT ENHANCE. IF YOU CANNOT MAKE ONE OF THE TIME SLOTS ON THE SIGN UP SHEET THEN CALL MIKE AT THE NUMBER BELOW TO MAKE OTHER ARRANGEMENTS. IF YOU CALL MIKE FOR OTHER ARRANGEMENTS, YOUR TESTING WILL BE DONE AT THE WELLNESS CENTER. THANKS!***
***THE 2nd CROSSFIT ENHANCE NUTRITIONAL CHALLENGE WILL BEGIN IMMEDIATELY AFTER OUR OPEN HOUSE(9/25) ON SEPTEMBER 27TH. AS A PART OF THIS CHALLENGE, WE ARE NOT ONLY GOING TO JUDGE IMPROVEMENT ON A W.O.D., BUT WE ARE GOING TO BE JUDGING BODY COMPOSITION. THE WELLNESS CENTER HAS AGREED TO LET US DO THIS FOR FREE FOR OUR MEMBERS. WHEN YOU COME TO YOUR CLASS FOR THE REST OF THIS WEEK PLEASE PICK A TIME TO SIGN UP FOR YOUR BODY COMPOSITION TESTS. THERE IS A SIGN UP SHEET IN THE GYM. THE TEST IS APPROX. 10-15 MINUTES LONG AND NO CHANGE IN DIET IS REQUIRED BEFORE THE TEST. THERE ARE A CERTAIN NUMBER OF PEOPLE WHO CAN FIT INTO EACH SLOT SO IF A SLOT IS FILLED, PLEASE!! SIGN UP AT A DIFFERENT SLOT! WE ARE LOOKING FORWARD TO A GREAT TURNOUT AND CAN’T WAIT TO GET STARTED.
(Call Mike @ the Wellness Center if you KNOW you will not make one of the time slots. His phone no. is (217) 876-5261. Please do not take up a slot if you do not plan on coming. Thanks!)
(*If you do not complete the 8 week nutrition challenge but partake in the FREE resource of the body composition test, then you will be billed by DMH. If you do finish, then please dis-regard.)
MONDAY 100830
FOR TIME:
30-20-10 REPS
DUMBELL CLEANS
DOUBLE UNDERS
(REST 5 MINUTES THEN….)
FOR TIME:
100 SIT UPS
GAMES
50#/35#, Double Unders
TRAINING
40#/26#, Singles x4
FITNESS
30# or less/18# or less, Singles x4
POST TIME/LEVEL TO COMMENTS!
FRIDAY 100827
FOR TIME
21-15-9
OVERHEAD SQUAT
BALL SLAM
| GAMES | TRAINING | FITNESS | |
| OHS | 95/65 | 75/45 | 65/35 |
| BALL SLAM | 50/30 | 40/20 | 30/16 or less |
| *If you do 40# Ball Slams do 5 extra reps for games | |||
| since there is only one 50# slam ball available* | |||
Great video for men & women on OHS technique
**SATURDAY MORNING @ 9 AM THERE WILL BE A WOD W/ JOSH AND KEN.**
***FOR THOSE OF YOU THAT RECENTLY COMPLETED ELEMENTS AND STILL DON’T FEEL UP TO SPEED ON MOVEMENTS/TERMINOLOGY/OR WHAT A PARTICULAR EXERCISE MAY BE, PLEASE COME TO THE WOD CLASS SATURDAY MORNING AT 9 O’CLOCK AM. THIS WILL BE A GOOD OPPORTUNITY NOT ONLY TO BECOME BETTER AQUAINTED WITH WHAT YOU ARE DOING DURING A WOD, BUT WILL ALSO GIVE YOU A CHANCE TO MEET OTHERS WHO COME TO OTHER/DIFFERENT CLASSES THAN YOU.***
*POST TIME/LEVEL TO COMMENTS!
THURSDAY 100826
FOR TIME:
50m SANDBAG RUN
15 SANDBAG SQUATS
50m SANDBAG RUN
15 KBS
| GAMES | TRAINING | FITNESS | |
| SANDBAG | 35 | 35 | 20 |
| KBS | 70/53 | 53/35 | 35/26 or less |
| ROUNDS | 5 | 4 | 3 |
Amy working hard in the heat
POST TIME/LEVEL TO COMMENTS!
WEDNESDAY 100825
*MAKE SURE TO CHECK THE NUTRITION BLOG @ THE TOP RIGHT HAND OF THE PAGE!!!!! THERE IS ALWAYS NEW AND USEFUL INFORMATION BEING POSTED!
Sprint for Distance
20 second sprint/40 seconds rest*
*During your rest, stay where you are at to ensure accurate distance*
*Your run is a sprint! Try not to pace.
| GAMES | TRAINING | FITNESS | |
| ROUNDS | 15 | 12 | 10 |
*POST DISTANCE TO COMMENTS*
TUESDAY 100824
3 ROUNDS FOR TIME:
200 meter DB/KB Farmer’s Carry
20 Alternating DB/KB Push Press
*The weight used for farmer’s carry will also be used for Push Press. Try not to drop the weight during the 3 rounds if possible. Weight is dependent upon how much you can farmer’s carry and still get overhead.*
Matt S. on the last leg of Farmer's Carry Friday
*POST TIME/WEIGHT TO COMMENTS!
Thanks for supporting Jason Danner
Crossfit Enhance members,
I would like to thank everyone that showed up to my fundraiser over the weekend. It was a huge success thanks to all of you. Your gracious generosity is more than anything I could have ever anticipated. The fact that all of you were willing to give up part of your Saturday to help out shows what kind of members we have here at Enhance. Giving me the opportunity to go to Colorado and compete on a National stage on behalf of Crossfit Enhance is something that I will take great pride in. I hope my performance in Colorado matches the confidence that all of you have shown you have in me. I hope to represent Crossfit Enhance well. Thank you very much.
Jason Danner
MONDAY 100823
AMRAP 5 MIN.
DOUBLE UNDERS*
REST 2-3 MINUTES THEN COMPLETE:
3 ROUNDS FOR TIME:
GROUND TO OVERHEAD- 10 REPS
200 Yd. SHUTTLE RUN
GAMES TRAINING FITNESS
DOUBLE UNDERS SINGLES SINGLES
95/65 85/55 75/45 or less
*If you are unable to complete double unders, count your singles and divide by 4 @ the end to reach your total number of reps.
*Ground to Overhead = Anyway, Anyhow. (Power Snatch, C&J)
*Shuttle Run (200yds.) = Down and Back x2 with cones set up 50 yds. apart.
*POST TIME/REPS/LEVEL TO COMMENTS!
