If there is anything that this horrible tragedy can teach us, it's that a male model's life is a precious, precious commodity. Just because we have chiseled abs and stunning features, it doesn't mean that we too can't not die in a freak gasoline fight accident.

Strength

Deadlift
5-5-5+
65-75-85%

WOD

For Time

10 Front squat (50% of 1RM front squat)
20 Box Jump 24/20
30 HR Pushups
40 Doubleunders
50 KBS 53/35
40 Doubleunders
30 HR Pushups
20 Box Jumps
10 Front squats

I'm pretty sure there's a lot more to life than being really, really, ridiculously good looking. And I plan on finding out what that is.

4x Not for time

10 Pistols 5/5
10 Strick toes to bar
20 Doubleunders

WOD
200m Run
10 Diamond push-ups
10 Box jumps 24/20

No, I mean is, you can get a good look at a T-bone by sticking your head up a butcher's ass... No, wait. It's gotta be your bull.

Strength

Strict Press
10x2 (60-65% 1RM)

Looking for speed. Squeeze you butt keep core tight

WOD

"Mountain Annie"

50-40-30-20-10
Mountain climbers
Anchored sit-ups

Brothers don't shake hands. Brothers gotta hug.

Lots of work got done at the gym this weekend. Thank you to everyone who stopped by and showed some love!

Strength

Front squats

4x8 (55-60-65-70%)

WOD

"Power Liz"

21-15-9

Power cleans (135/95)

Ring dips

*Scale as needed. Choose a weight that you can do 10-12 unbroken cleans in the first round*

This guy stole my teddy bear!

Be sure to go and check out the actual website as it is up and running!!  And don't forget to join our Founder's Club!  So excited to finally have the pieces coming together!


Strength

10 - 10 - 10
Pause Bench Press

60% 1RM for all three sets.  Two seconds pause at the chest


WOD
20 thrusters 65/95#
5 burpees
20 SDHP
5 burpees
20 push jerk 65/95
5 burpees
20 OHS 65/95
5 burpees
20 front squat 65/95
5 burpees

I look like Snuggles' accountant

Let's have some fun with handstands before the wod today.  Do some handstand holds - hold for 20 seconds at a time if you can.  Then, if you are comfortable upside down, start to work on transferring weight from one hand to the other with an ultimate goal of one handed handstands (that goal does NOT need to be met today).


20 minute AMRAP
200m run
15 KBS 53/35#
15 Shoulder to overhead 95/65#



We should have a pretty sweet announcement today about CrossFitLoki.com ....  can't wait!!!

Who lives here? I'm comin' to get who lives here! You owe me lobster money!

Strength

Speed Bench with a wide grip

9x3 @ 65-70% of 1 RM

Same weight for all sets
We are looking for SPEED! Bar comes off the chest fast with good form

WOD

For Time

10 Russian pop-ups
20 Power Snatch 135/95
30 Push-ups (HR)
40 Box jumps 24/20
50 Butterfly sit-ups

Thunder buddies for life, right, Johnny?

Strength

Back Squat 3x10 @ 60-65% of 1RM

All 3 sets are at the same weight.


Haas's B-Day WOD

For Time

Buy in 19 burpees
4-3-2-1-2-3-4
Front Squats 155/105
Clean & Jerk 155/105
Buy out 19 burpees



HAPPY BIRTHDAY BIG GUY!!!!

And I say, "Hey, Lama, hey, how about a little something, you know, for the effort, you know." And he says, "Oh, uh, there won't be any money, but when you die, on your deathbed, you will receive total consciousness." So I got that goin' for me, which is nice.

WOD

15min AMRAP

10 Pull-ups
20 OHS 95/65#
30 Doubleunders

“Cannonball. Cannonball coming!”

WOD

4 Rounds of:

3 min AMRAP

5 Toes to bar

10 Pushups (HR)

15 Hang snatch 75/55#

-Rest 1 minute-

“You buy a hat like this, I bet you get a free bowl of soup.”

Sorry kids! Too much fun in the sun, forgot to post a wod. If you haven't done anything yet try this one.

WOD

5 Rounds

200m Run
12 Kettlebell swings
9 Pull-ups
6 HSPU or 12 Push-ups (HR)

Just be the ball, be the ball, be the ball. You're not being the ball Danny.

WOD

"Chealsea"

EMOM for 30 minutes

5 Pull-ups
10 Push-ups
15 Air squats

Cinderella story. Outta nowhere. A former greenskeeper, now, about to become the Masters champion. It looks like a mirac... It's in the hole! It's in the hole! It's in the hole!

The Prebola ans Haas families are both on vacation this week. If you want to work on some strength, I say hit some type of squat, press and dead. Throw in some GOAT or gymnastic work. We will leave it up to you. It's easier for us just to post wods this week. If you have any questions give any of us a call and we can help you.

Here is the WOD Jill and I did this morning @ CrossFit Redline. Enjoy!!

WOD

4 Rounds for time

20 walking lunges (no weight)
15 weighted sit-ups
10 burpees

You sound insane. Do you realize that? You should be medicated.

Strength

Bench
5-3-1+ (75-85-95% 1RM)

WOD

12-9-6-3

Thrusters (115-95#) (75-65#)
Lateral burpee over bar
Chest to bar pullups

Cash Out

50x Hollow rocks

I am warning you, if you touch my drums, I will stab you in the neck with a knife.

Strength

20 minutes to find your 10RM Deadlift

*Don't jump right into a 10 rep max.... your buildup should look something like this.

5x50%
3x60%
3x65%
2x70%
Go for 10RM max. Hitting close to 80% is what we're looking for. Don't sacrifice form for a big number!

WOD
10 minute AMRAP

8 V-ups (see video below) or weighted sit-up
6 Hang power snatch 95/65
4 HSPU
200m Run

Cash out

400m row @ 50%

Stretch

“Boats ‘n’ Hos”

Strength

5 Sets of the following

2 Push press
1 Push jerk

Work up to about 90% of your 1RM push press. Not raking between movements.

WOD

5 Rounds for time

5 Bench press 185/135
5 Power cleans 185/135

Scale as needed. We want people to go HEAVY on this one.

“Do you wanna go do karate in the garage?”

Strength

4 Rounds not for time

8 Pistols (4 per side)
:40 Wall facing handstand hold


WOD

12min AMRAP

200m Run
12 Alternating DB snatched  45/25
12 Weighted sit-ups

If you do not have a DB you can use a bar.
For the sit-up use your DB for the weight. Easiest way is to hold it on your chest. Find something to stick your feet under.

Cash out

Take 10-15 minutes and get a good stretch in. If you have roller or ball hit your quads and IT band. 

“Brennan, that is the voice of an angel. Brennan I can’t even make eye contact with you right now. Your voice is like a combination of Fergie and Jesus.”

Strength

10min EMOM

Back squat x 3 (50-55% of 1RM)

Looking for speed. These should be fast with good form.


WOD

5 Rounds for time

10 Kettlebell swings 53/35
15 Box Jumps
10 Push-ups (HR)

Cash out

Stretch and WATCH THE HAWKS GAME!!!!!!!

My brother's gonna kill us! He's gonna kill us! He's gonna kill you and he's gonna kill me, he's gonna kill us!

Strength

Bench press
5-5-5-5-5+
(60-65-70-75-80% of 1RM)

WOD

3 Rounds for max reps

:45 seconds of work
:15 seconds rest

Row for cal
Pushups (HR)
Hollow rocks
Air squats

Cash out

3 attempts at a max proud jump

People on 'ludes should not drive!

Strength

Thrusters 5x3 (50-55-60-65-70% of 1RM)


WOD

21-15-9
Back squat 95/65
Push jerk 95/65
Box jump 24/20

Get some mobility work at the end. Maybe hit the legs and shoulders with a ball. Couple rounds of couch stretch 1 minute per leg. 

All I need are some tasty waves, a cool buzz, and I'm fine.

Strength:

4 Rounds not for time

10 Wall squats
10 Bent row with an empty bar
:30 L-Sit


WOD

4x
With a 4 minute running clock preform the following:

3 Rounds
10 Anchored situps
10 KBS 53/35#
10 Burpee
- Rest 2 minutes-


Meaning, you have 4 minutes to complete 3 rounds. After the 4 minutes is up or you finish 3 rounds (which ever comes first), you immediately go into 2 minutes of rest.   Complete this 4 times.   Score by total number of reps for the entire wod.

Stretch out the back and legs.... this one sneaks up on you!

I've been thinking about this, Mr. Hand. If I'm here and you're here, doesn't that make it our time? Certainly, there's nothing wrong with a little feast on our time.

Since most of us are competing in the 80s Crippler on Saturday, we're taking it a little easy this week. It's suggested that you treat Thursday and Friday as rest days if you are competing.

Strength

10 minute EMOM

3 Clean & Jerks @ (50-55% 1RM)**
**Follow the percentage of your 1RM, but with a minimum of 65/95#.  Meaning, as a woman, if your max is 100#, the straight percentage says 50-55#, but we are recommending you use 65# at a minimum.

WOD

12 AMRAP

8 Ring Rows

12 KB SDLHP  35/53#

30 Doubleunders (or 90 singles)

Remember to stretch after your wods!!

Anarchy!!! Anarchy!!! I don't know what it means, but I love it!

Get a good solid stretch in today and work on some mobility for the strength portion today.  Maybe get out a lacrosse or tennis ball and get into those shoulders.



4 Rounds
400m run
40 air squats



It's Friday, so we say no cash out today.  Steve votes to have a beer and a cheat meal =)  Happy Friday everyone!!

Hopefully on Monday we will have some good news about a location for our little workout family!

Dear Lord baby Jesus, lyin' there in your ghost manger, just lookin' at your Baby Einstein developmental videos, learnin' 'bout shapes and colors. I would like to thank you for bringin' me and my mama together, and also that my kids no longer sound like retarded gang-bangers.

Strength

20 Minutes to find your 1RM Clean.

Here is a video of Donny Shankle cleaning 180kg (396#) like nothing!

"Pull the bar like you're ripping the head off a god-dammed lion" - Donny Shankle

WOD

In 5 minutes

75 Kettlebell swings 53/35#

Max Doubleunders in the remaining time.

Well let me just quote the late-great Colonel Sanders, who said..."I'm too drunk to taste this chicken."

Strength

Strict Press
5-5-5-5-5+
(60-65-70-75-80% 1RM)

WOD

Climb the ladder in 8minutes

Pullups
Front squats 96/65

If you smell a delicious, crispy smell after the race, it's not your tailpipe, it's a little bit of shake and then bake!

Strength

EMOM for 10 minutes

2 Power cleans (use 60-70% OF 1RM)

3 Tall box jumps 30"/24"

WOD

5 Rounds for time

200m row 

10 DL (use the same weight you used for the EMOM)

20 hollow rocks

rest :60

*The clock will not stop running. The :60 seconds of rest is part of the wod.*

Cash Out

3 Attempts at a max L-Hang on pull-up bar.

Help me Jesus! Help me Jewish God! Help me Allah! AAAAAHHH! Help me Tom Cruise! Tom Cruise, use your witchcraft on me to get the fire off me!

From this point on we will post programming Monday-Friday with no imposed rest day on Wednesday.

*** We know some of the movements are repetitive. We're trying accommodate people who don't have a ton of equipment in their garage. ***

Strength

Front Squats

5-5-5-5-5+ (60-65-70-75-80% of 1RM)

*Preform a 3 second pause at the bottom of the first 3 reps*

WOD

For Time

25 Hang snatch 95/65#

25 Box jumps 24/20"

25 SDLHP 95/65#

25 Barbell lung (Bar in back squat position)

25 Push Press 95/65#

25 Russian twist with a plate 45/25# (see video below)

25 Burpee onto a plate (Jump onto plate instead of into the air)

Cash Out

Stretch- at the very least couch stretch!!

I don't know how to put this but I'm kind of a big deal. People know me. I'm very important. I have many leather-bound books and my apartment smells of rich mahogany.

Strength

Speed Deadlift

Every 30 seconds for 5:00 minutes preform 1 DL (60-70% of 1RM)

WOD

7 min AMRAP

7 Thrusters 115/75#

7 Box jumps 24/20"  (full foot on box... step down)

Cash Out

2 Rounds not for time

1:00 Couch stretch each side  (try squeezing your butt while in this position)

1:00 Groiner each side

“Oh, I can barely lift my right arm ’cause I did so many. I don’t know if you heard me counting. I did over a thousand.”

Strength (20 minutes)

Find a 1RM box squat

Box height should be around 16". I stack two 45# bumper plates and use that. When you sit you hips and knees should be level. We strongly recommend having a partner around to spot and to watch form. Make sure your core stays tight as you sit. Chest and head are up!

* If you have never done a box squat, DO NOT GO FOR A MAX. Work up to a comfortable weight and work on form.
** If you have any questions call Jill, Haas or Steve and we can help fix you.

WOD

3 Rounds for time

15 Plate ground to overhead 45/25#
15 Knees to elbow
15 Cal row

Cash Out

2 sets
:45 Plank hold (push-up position)

“I love scotch. Scotchy scotch scotch. Here it goes down, down into my belly.”

Strength
Bench Press (regular grip)
3-3-3-3-3+

Start around 50 or 60% and work up to a heavy 3.
Last set is a + so if you can do more go for it!

WOD
Alternating Tabata

Kettlebell swings 53/35#
Push Jerks 95/65#

A tabata interval is 20 seconds of work:10 seconds of rest repeated 8 times. In a double alternating tabata there are 8 rounds of two different exercises, making a total of 16 (20s work:10 rest) intervals. Your score is your total number of kettlebell swings and your total number of push jerks.

Cash Out

50 Hollow rocks (watch video for proper form)

Memorial Day Update ... UPDATED

UPDATE 2.0: The address isn't listed anywhere or on the Oswego Park District site.  It is on the corner of Grande Park Blvd and Ridge Road.  Right by the pedestrian bridge.  You can see the fields from the road.  The field is huge (the website says it's 82 acres), so even if there are games going on on the field, we can definitely find space to do our wod.  Hope to see you in the morning!!



UPDATE:  It appears as though there will be a lot of people parking and around the area we planned on because of the Memorial Day Parade =(  Thanks for finding that Erica.

Ok, so location idea number two ... there are lacrosse and football fields off 135.  You can see them from Ridge, but there is parking of 135th Street.  Steve and I will drive past it in a bit and update it with an exact address.  The field is on the south side of 135th Street because Grande Park neighborhood is on the north side.

Memorial Day

Memorial Day is a day to remember soldiers who died in active military service.  Everyone loves Murph (both the man and the wod), but we have decided to show some love to another American hero this Memorial Day.

U.S Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.  He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son Eduardo Enrique. (found on crossfit.com)

"Loredo"

6 rounds

24 Air Squats

24 Push Ups

24 Walking Lunges

400m Run

At this point, it looks like we will be in the clear, however, Steve, Haas, and I have talked about it and we feel that the purpose of the holiday and the reason the wod exists at all dictate that we will be out there even if we get a little rain.  These men and woman gave the ultimate sacrifice for us and our country.  Tomorrow our worse case scenario is that we get a little wet.

We will be meeting at 11am in the open field across the street from the Railroad Museum just barely west of downtown Plainfield on 126.  If going east on 126, you will turn right immediately before the river/bridge.  I believe its part of Settler's Park.  I can't find an address for the exact field/area, but the address of the Railroad Museum is below.

15033 S Wood Farm Road

Plainfield, IL 60544

We plan to make our way over to Tap house after the wod for a beverage and maybe a snack.  Hope to see you there! =)

"We're going streaking!"

If anyone would be interested in meeting up for a wod on Monday morning, please let either one of the Prebolas or Haas know, so we can plan what and/or where we can do something gross for our Memorial Day salute.



For a buy in today we're going to have some more gymnastics fun.


8-10 total wall climbs
15-20 candlesticks (see video below)

*Just watch the first version of the candlestick.  Trick is to get your feet as close to your butt as possible because you have to transfer your weight onto your feet before you can stand ... it's gonna be hard to transfer your weight if your feet are far from your current center of gravity.

**none of these need to be all in a row, just total numbers







Annie 2.0 (15 minute time cap)

50-40-30-20-10
Double unders
Sit ups (any variation)
10-8-6-4-2
HSPU

So this wod will look like this 50 double unders, 50 sit ups, then 10 HSPU.  40 DU, 40 sit ups, 8 HSPU and so on.

You're my boy, Blue! You're my boy.

Pause Back Squats
3-3-3-3-3

Start around 50 or 60% and work up to a heavy 3.
3 second pause at the bottom of your squat


For Time

25 SDLHP 95/65

21-15-9
KBS 53/35
Box Jumps 24/20

25 Goblet squats with KB



Cash Out
Work on your handstand; up against a wall, free standing, HSPUs, whatever you need some work on =)

Hylete

Wednesdays will be our "rest day", so if you normally wod Wednesdays, you can make up a wod you missed, take a look at the vacation wods listed on the first post, or google one =)  Whatever makes your little heart happiest!

Tonight we have a new fun tid bit for you all.  Thanks to Haas for putting in the work, we are now "powered by Hylete"!  What does that mean?  It means awesome deals for you!  To take advantage of this follow the steps below

1.  Visit hylete.com/pbh to create you 20% off account
2.  Receive 50% off your first purchase
3.  Select "Iron Heights Fitness LLC" as your referred by

If you've never been on Hylete's website go check them out!  They make some great gear ... We hope you enjoy and take advantage of this perk!

You know I was thinking we could go back home... have some dinner and pop in the Sisqo CD... no? Weren't thinking that? Ok.

Press Complex x 5 (Work up to 80-90% of 1RM)

3 Strict Press
2 Push Press
1 Push Jerk

**3-2-1 = one complex. Rest as needed between rounds, however, the strict press, push press and push jerk should all be completed without putting the bar down in between movements.




10-9-8-7-6-5-4-3-2-1

Cleans 155/105
Bar over burpees

*Scale weights as needed, but this should be fairly heavy for you.



Cash Out:

50 hollow rocks

Fill it up again! Fill it up again! Once it hits your lips, it's so good!

OHS
3-3-3-3-3 Work up to a heavy set of 3. Add weight each set.

8min AMRAP

12 HR Pushups
15 KB Swings (53/35)
200m run

*** Rest 3 minutes ***

8min AMRAP

12 Pull-ups
15 Box Jumps (24/20)
200m Run

Cash Out

Work on mobility
- couch stretch is a must!!!!!
- roll out the IT Band
- Lacrosse ball action


On a side note:  Haas did an amazing job at his strongman competition this weekend!!  Just one of the highlights below.  Super proud of you buddy

Just the Beginning ...

This is the very first wod of so many coming to the Loki members (or mostly founders for now), but super exciting nonetheless!!  Below you'll find a wod for either Friday or sometime over the weekend.  As always, scale if needed.  Enjoy!!  Feel free to put your time in the comments!!

Strength clean complex for 15 minutes

*2 position clean, work up to light/medium weight (not over 60% 1RM)

         **Pause at knee for 3 seconds, then pause at high hang for 3 seconds, perform clean, repeat pauses while lowering the bar to the ground.  Chest up, shoulders back

"Chief"

5 rounds

3min AMRAP

3 cleans 95/135#

6 HR push ups

9 squats

Cash out:  50 hollow rocks

Loki Fitness

Before the gym officially opens this is where you can find some at home wods and info on any team wods that might be scheduled.  We are super excited for the gym and hope you guys are too!!  Feel free (of course) to call or text one of us if you have any questions!

We will put the first week of programming up sometime this weekend.  In the meantime, the link below has some really good "vacation wods", which will be especially helpful if you don't have a ton of equipment at home!

http://reebokcrossfitone.com/wp-content/uploads/2013/06/Travel-WODs.pdf