Saturday, January 29, 2011

 CrossFit West Loop is now CrossFit Construct !

 Please follow the link below to the new blog spot

Friday, January 28, 2011


Find a 1 Rep Max for Clean and Jerk
(Must pass through a full squat)

Post WOD = 500 M Row Time Trial

Remember to stop in tomorrow morning at 11 am.  The team workout will start around 11:30 am.  For any of you interested in competing in a sectionals training workout at 1:30 pm please email for more information.  Again feel free to bring anyone along.

Wednesday, January 26, 2011


For Time

100 single unders

6 Rounds of the following

3 power snatches (95/65)
5 burpees (with a jump over the bar)
7 power clean and jerk (95/65)
9 Jumps over the bar (Facing The Bar each Time)

post wod

30 ring rows
3x5 glute ham raises

This Saturday January 29th will be the Grand-Reopening of CrossFit West Loop.  There will not be a normal class at 10 am.  Instead stop by at 11 am and a team workout will start at about 11:30 am.  Email me if you have any questions.   Hope to see you There!

Tuesday, January 25, 2011



5-3-1+  (75-85-95% of you one rep max)

Then record total reps of the following

2 minute amrap of pull ups
1 minute amrap of push ups
rest exactly 2 minutes
1 minute amrap of handstand pushups or handstand kick ups
2 minute amrap of toes to bar

Post 30 ghd situps

Monday, January 24, 2011



Front Squat

Then for time

4 Rounds of the following

10 Overhead squats   95/65 or 50 % of your one rep max
30 KB Swings

post wod
 1 minute amrap of 20/14 inch box jumps
30 back extensions
This Saturday January 29th we will be having a Grand Re-Opening Party.  There will be a team workout that will start at 11 am.  Please feel free to bring any and everyone along! 

Saturday, January 22, 2011


"bear complex"

Find a max for the following sequence

1. Power clean
2. Front squat
3. Push press
4. Back squat
5. Push press

Complete steps one through five without dropping or resting on the ground seven times for one complete bear complex.

Wednesday, January 19, 2011


( must pass through a full squat )

Then for time
2 k row

Post wod

3 x 8 lunges