Monday 06.12.2017


Front Squat Clusters
E2M – 5 sets x 2+2 (10 sec rest btwn)

For Time: 12 min CAP
Front Squats 45/30k
Pull Ups sc: Banded Pull Ups

Accessory Work listed on Wodify

Saturday 06.10.2017


Oly 8 am Class:

Slow Snatch High Pull + Squat Snatch
7 sets x 1+1

Slow Clean High Pull + Squat Clean + Jerk
6 sets x 1+1+1

Team Saturday 9am Class:

Batman & Robin
26 min AMRAP

1 round each of:
Partner 1: 400 m run
Partner 2: Max Hang C&J 45/30
– then switch

1 round each of:
Partner 1: 400 m run
Partner 2: Max Back Squats 60/45
– then switch

1 round each of:
Partner 1: 400 m run
Partner 2: Max DU sc: 3 for 1
– then switch / 10 reps = 1

1 round each of:
Partner 1: 400 m run
Partner 2: Max Burpees
– then switch / 5 reps = 1

Then Max Calorie Row

Friday 06.09.2017


7 sets x 3 reps – up to 2 min rest
– work up to 87% – 90% for last set

Inspired by 2017 Regionals Event 6
For Time:
10 Squat Cleans 60/45k rx+:80/55k
20 Burpee Box Jump Overs 24/20 rx+:30/24
30 Cal Row rx+: 30 Cal AB (for rx+ only)

Post WOD Strength Accessory:
Max Deadlift Hold @ 60% of 1 rpm x 3 sets
DB Leg Curls 3 sets x 12 reps
LSit or Knee Tuck Hold – Accumulate 90 seconds

Wednesday 06.07.2017


Bench Press Clusters
Find Heaviest 2 reps + 2 reps (10 sec rest btwn) – 12 min CAP

For Time:
42 Cal Row
21 Deficit Push Ups
30 Cal Row
15 Deficit Push Ups
18 Cal Row
9 Deficit Push Ups

Post WOD Strength Accessory:
3 rds:
15 Banded Tricep Press downs
12 DB 3 Way Raises
– Rest 1 min

50 Reps Laying Toes to Rig

Tuesday 06.06.2017


3 RDS of:
200 m run
rx+: Max Unbroken Strict Pull Ups / rx: 3-5 Strict Pull Ups / sc: 10 Seated Ring Pull Ups
250 m row
Max Strict DB Press rx+:50/35 rx:40/25 sc:25/15
– Rest 1 min

13 min AMRAP
11 Thrusters 35/25k
rx:5 Pull Ups + 5 Dips rx+: 5 Bar MU sc: 10 Jumping PU + 5 Push Ups
11 Thrusters
rx:4+4 rx+:4 Bar MU sc:8+4
11 Thrusters
rx:3+3 rx+:3 Bar MU sc:6+3
11 Thrusters
rx:2+2 rx+:2 Bar MU sc:4+2
11 Thrusters
rx:1+1 rx+:1 Bar MU sc:2+1
Max Burpees to a 6 in Target

Post WOD Strength Accessory:
Banded Face Pulls 3 sets x 15 Reps
Laying DB Ext Rotation 3 sets x 12 reps

Monday 06.05.2017


Back Squat Clusters
E2M x 5 sets – 2 reps + 2 reps (10 sec rest btwn)

3 RFT:
300 m run
12 Deadlifts 100/70
21 Wall Balls 20/14

POST WOD Strength Accessory:
3 rds of
12 Alt Wghtd Step Ups
12 Good Mornings
– 1 min rest

50 Wghtd Sit Ups

Saturday 06.03.2017


Olympic Weightlifting 8:00am

Drop Snatch + Squat Snatch
7 sets x 1+1 rep

Power Clean + Front Squat + Jerk
6 sets x 1+1+1 rep

Snatch Pull
3 sets x 3 reps

Team Saturday 9:00am

20 min AMRAP: In Teams of 2
24 Box Jump Overs 24/20
20 Hand Release Push Ups
16 DBall OTS 75/50
12 Toes To Bars sc:16 Hanging Knee Raises

Athlete of the Month – Jeanine Scherer

Meet this month’s Athlete of the Month Jeanine……

When did you join Crossfit Fire?
Can’t remember the exact date but it was about a year and a half ago

Why did you join Crossfit Fire?
I saw a Facebook ad and had no idea there was a Crossfit facility in Mchenry which was MUCH closer to me than the other one I was going to. You had a $50 special for your first month so I gave it a try. Everyone was very friendly and having that extra bonus of time saved on driving was a win-win for me.

What do you love the most about Crossfit?
The challenge. Even when there’s things I don’t enjoy doing such as running I still push myself to just finish and not worry about time. It’s a great feeling when you finish.  Also hitting new PRs. As soon as you hit them you’re looking forward to the next PR.

What/ Who inspires you?
My kids and family inspires me the most. They’re everything to me. I’ve got 2 daughters with funny sarcastic personalities (they get that from me!) and they always know how to make me laugh – even in the most inappropriate times!

What is your favorite WOD?
3 bars of death and any of the Hero WODs

What are your favorite exercises?
Deadlifts, rope climbs, and hero WODs

What are your least favorite exercises & WODs?
Running – it sucks ass!

Who is your favorite superhero?
Me! I strive to be a better person everyday.  Although, I’d like to be Flash when running is involved!

What would you say to someone to get them to try Crossfit who has never done it before?
Don’t knock it til you try it!   The programming is on point – you’ll have a GREAT workout every time you go.  Even if you have a past injury or have never done crossfit before – don’t worry because everything can be scaled.