WOD:

# Hangin with the Chief

Max rounds in 3 minutes of:

3  Hang Cleans (155/110lbs)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.  Pick up where you left off when going into your next cycle.

Fit Bodies Bloomington CrossFit – Your Time Is Now!!

WOD:

# hammy whammy

Complete for Time

200m Run

20-18-16-14-12 Box Jumps (24/20in)

2-4-6-8-10 Deadlifts (225/135lbs) Rx + (275/185lbs)

CASHOUT: Med Ball Sit Ups and Grasshoppers  20-15-10-5

STRENGTH:  Deadlifts – 3-2-1 Cycle  Use sets of 5, 4, 3, 2, 1 and work up to 75% of your 1 RM for Deadlift.  (Example – if your Deadlift is 300lbs you will work up to 225lbs in warm up, complete 5 reps at 95lbs, 4 reps at 115lbs, 3 reps at 155lbs, 2 reps at 185lbs, 1 rep at 225lbs) 

Next, do 3 sets of 3 reps, 2 reps, 1 rep at 75%.   3, 2, 1 is one set, rest between each rep set approx 45 sec. Rest no more than 2 minutes between full sets.  This entire Strength Cycle should take no more than 15 minutes.  Short, sweet and gets the job done. We will go up 5 total pounds each week.

COMPETITOR/OLY:  10 Min EMOM Snatch (Full Squat) 3 reps on the Minute for minutes 0,1,2,3 at 70%, 2 reps on the Minute for minutes 4,5,6, 1 rep on the Minute for minutes 7,8,9

Fit Bodies Bloomington CrossFit – Your Time Is Now!!

Thanks again to Nate and his staff for teaching us a few pointers on running more efficiently and enjoying to run!!

WOD:  #wod6

100 Double Unders

50 Handstand Pushups

40 Toes to Bar

30 Shoulder to Overhead Press (115/75lbs) Regional Standard (160lbs/100lbs)

30 Alternating Lunges with Barbell in Front Rack (115/75lbs) Regional Standard (160/100lbs)

**Just like ALL CrossFit WODs this WOD too can be scaled if needed***

STRENGTH:   Front Squat – 3-2-1 Cycle  Use sets of 5, 4, 3, 2, 1 and work up to 75% of your 1 RM for Front Squat.  (Example – if your Front Squat is 300lbs you will work up to 225lbs in warm up, complete 5 reps at 95lbs, 4 reps at 115lbs, 3 reps at 155lbs, 2 reps at 185lbs, 1 rep at 225lbs) 

Next, do 3 sets of 3 reps, 2 reps, 1 rep at 75%.   3, 2, 1 is one set, rest between each rep set approx 45 sec. Rest no more than 2 minutes between full sets.  This entire Strength Cycle should take no more than 15 minutes.  Short, sweet and gets the job done. We will go up 5 total pounds each week.

Fit Bodies Bloomington CrossFit – Your Time Is Now!!

WOD:

#thirty something

4 rds for time:

30 DB Push Press (35/25lbs)

30 Burpees

STRENGTH:  Front Squats – Deload week - 5 reps at 40%, 5 reps at 40%, 5 reps @ 40%, 5 reps at 40%, 5 reps at 50%, 5 reps at 60%

COMPETITOR/NEXT LEVEL:  10 Min EMOM

1 Power Clean + 1 Hang Clean + 1 Jerk  (Heavy as possible WITH GOOD FORM!)

CROSSFIT KIDS AT FIT BODIES CROSSFIT….LET THE KIDS JOIN IN ON THE FUN!!!  (See session times below – ALL AGES)

CrossFit Kids is not simply a scaled down version of CrossFit.   It is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population. 

What makes it fun and children wanting to be involved in choosing a healthy lifestyle??  No two workouts are the same! Kids and teens never get bored and the novelty of each workout keeps them excited about participating.? The functional movements involve exercises that are fundamental to all things that kids need to do when they play-pull, push, run, throw, climb, lift and jump. All of the movements are taught safely and effectively under the close supervision of thoroughly trained CrossFit Kids Trainers.

We structure our classes on fun, safety, technique, and positive progression. Depending on the age/fitness level/skill level, 1-2 skills are taught every 3-6 weeks. This allows for mastery in the foundational movement before increasing load(resistance/time) or complexity of the movement. During the skill portion of class is when the focus on form will be taught. During the warm up, WOD, and challenges they will be practicing that skill in a variety of ways.

When fitness is defined as broad, inclusive and general it means that participants will become well-rounded athletes who will be better at any and every sport that they play or for when they are just out playing because CrossFit Teens doesn’t coach them to be good at just one thing.?Our workouts will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy – all of which are important life skills to build a foundation of health!

We are here to help your kids thrive! We will do all we can to make this an awesome learning experience for them! We do ask for your cooperation as well. We ask that you be the parent and allow us to be the coach. We ask that you go over our basic rules of class with them before/after class. We will also be encouraging healthy nutrition, water, sleep, and exercising their brains.

Thank you for the opportunity to help shape the lives of your children.

Next Session! 6/10 – 8/02

Tues/Thurs 10:00-10:30AM Ages 3-6

Tues/Thurs 10:00-10:40AM Ages 7-11

Tues/Thurs 10:00-10:45AM Ages 12-15 

Register by Fri 5/24 to save your spot!

$200 Investment for Members

$240 Investment for Non-Members

5/18 - “Living Connected” is a one day workshop designed to TRANSFORM your mental, spiritual, and emotional health to reveal the highest version of your authentic self! Discover the fears, worries, and doubts that are blocking the full expression of your BEING. Learn to master your thoughts and master your emotions, to create the ultimate LIFE. Limited to 12 individuals.  Kabir Center for Health 8:00 am – 6:00 pm.  Sign up NOW! Call (309) 663-7011 TODAY!

5/18 – 9:00 AM, First heat for Saturday Throwdown Showdown event! What will be pulled from the hopper this month?

5/18 – Casino Night – YMCA Strong Kids Fundraiser 6:00 pm -11:30 pm at the Doubletree by Hilton. There will be live music, more than one dozen casino games featuring celebrity dealers, hors d’oeuvres, a wine grab and raffle featuring prizes including a trip for two to Las Vegas! Cost is $100 per person. Call 309-827-6233 or email sandyz@bnymca.org to purchase tickets!

5/19 – NO OPEN GYM (see next entry)

5/19 – 1:00 pm, Running clinic and gait analysis open to all our athletes for only $10!  We will be meeting over at Sports Enhancement Center for this. Sign-up is on the counter.

 Fit Bodies Bloomington CrossFit – Your Time Is Now!!

This is how we want you to feel walking out of Fit Bodies CrossFit everyday after a WOD!!

WOD:  # clear eyes full hearts

21-18-15-12-9-6-3

**Broad jumps down the length of the gym to start each round

Double Unders

Deadlifts (185lbs/130lbs)

Box Jumps (24/20inch)

STRENGTH:  Deadlifts – Deload week - 5 reps at 40%, 5 reps at 40%, 5 reps @ 40%, 5 reps at 40%, 5 reps at 50%, 5 reps at 60%

 Fit Bodies Bloomington CrossFit – Your Time Is Now!!