Tuesday, 3-17-15
Weightlifting P&F: Thruster (7×2) Metcon P: Metcon (Time) 30 thrusters 115/75rest 2 min35 thrusters 95/65rest 2 min40 thrusters 75/55 F: Metcon (Time) 30 thrusters 95/65rest 2 min20 thrusters 95/65rest 2 min10 thrusters 95/65
crossfit lake zurich
Thursday, 2-12-15
Strength : 15 min to work up to 1RM Power Clean WOD: 5 rds 15 wall balls 15 power cleans 95/55 Barbell Therapy For years my escape was in the bottom of a bottle. I was honorably discharged at the end of contract shortly after my return from a combat deployment, and I was …
Monday, 2-9-15
Strength : Front squat 5×5 WOD: 40 Pullup 30 front squats 135/95 20 abmat sit ups 50 du’s 20 abmat 30 front squats 40 Pullups FRIDAY (feb 13) 6:15pm & ALL CLASSES SATURDAY & SUNDAY (feb 14 & 15) are CANCELLED. As of 2/15 Lykos will be located at 143 E Main Street, LZ. See you …
6 Things You Need To Know This AM
1. you don’t suck as much as you think you do (words with elizabeth) 2. you NEED these 3 affordables in your gym bag (crossfit invictus) 3. lululemon has finally brought back this cult crossfit item for the ladies (lululemon) 4. starbucks added something new to their menu – and it’s paleo – ish (time) 5. …
Friday, 2-6-15
Strength/Skill:Overhead Squat5×3 WOD:AMRAP – 815x OH sqauts 135/8530x Step ups(total) 45/25
Tuesday, 2-3-15
Strength/Skill:Strict Pull ups 3x ME or 5×3 WeigtedStrict Dips, Same Scheme Advanced May work Strict MU WOD: Fight Gone Bad Scheme 3x roundsPull upCal RowBall SlamBurpees
Monday, 2-2-15
Strength/Skill:Squat Clean15 min to establish1x Squat clean, 1x HSC unbroken WOD:10-Emom1x Squat Clean2x Front squat* As heavy as clean allows Rest 1 minTabataP-bar L- Hold/PlankLunges/TTB IS IT TIME TO LOOK FOR A NEW CROSSFIT GYM? Patrick McCarty CrossFit, Masters Athletes In 2005, I was the contemporary music director for a local United Methodist Church. …
Wednesday, 1-28-15
WOD:30x HSPU50x Pistols(Total)20x HSPU50x burpees10x HSPU Coconut Flour Waffles with Blueberry Compote Ingredients: For the compote: 1 cup of fresh blueberries 2 tbsp water 1 tsp lemon juice 2 tbsp coconut sugar For the waffles: 5 eggs 1 tbsp coconut oil, melted 2 tbsp honey 1 tsp apple cider vinegar 1/2 cup unsweetened almond milk …
Tuesday, 1-27-15
Strength : weighted front rack lunges 6×2 WOD : 4 rounds 10 lunges front rack 135/65 10 ball slams 20/15 10 ttb FIND twenty easy PALEO superbowl recipes HERE
