Five Alarm CrossFit

Bloomington, Illinois

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Fitness: 6/10/16 – Friday

June 9, 2016 By fivealarmcf Leave a Comment

A. Gymnastic Goat Work, 15 Minutes

B. “Mac Attack”
Teams of 3:
– 100-80-60-40-20 KB Swings (53/35)
– 100-80-60-40-20 Goblet Squats (53/35)
– 50-40-30-20-10 Push-Ups
* After each Round, Team Runs 200m together, each with a Slam/Med Ball (30/20)

More Stuff:
– How Many Foods Contain Added Sugar – NY Times

Filed Under: fitness, wod Tagged With: Mac Attack

Performance: 6/10/16 – Friday

June 9, 2016 By fivealarmcf Leave a Comment

A. Gymnastic Goat Work, 15 Minutes

B. “Mac Attack”
Teams of 3, 50-40-30-20-10:
– Hang Power Clean (135/95)
– Front Squat (135/95)
– Jerk (135/95)
* After each Round, Team Runs 200m together, each with a Slam/Med Ball (30/20)

More Stuff:
– Honesty is the Best Policy – CrossFit Invictus

Filed Under: performance, wod Tagged With: Mac Attack

Performance: 3/25/16 – Friday

March 24, 2016 By fivealarmcf Leave a Comment

A. 15 minutes to build to a Heavy Power Clean + Jerk

B. “Mac Attack”
3 Rounds:
– 15 Pull-Ups
– 20 Box Jumps (24/20)
– 25 Air Squats
– 400m Run

More Stuff:
– Haters Gonna Hate – NewCov CrossFit

Filed Under: performance, wod Tagged With: Mac Attack

Fitness: 3/25/16 – Friday

March 24, 2016 By fivealarmcf Leave a Comment

A. 3 Sets, NFT:
– 10 RKC KB Swings (Heavy)
– 10 Push-Ups

B. “Mac Attack”
3 Rounds:
– 15 Pull-Ups
– 20 Box Jumps (24/20)
– 25 Air Squats
– 400m Run

More Stuff:
– You’re Not Going to the Games – Wild Strong

Filed Under: fitness, wod Tagged With: Mac Attack

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Bloomington, Il 61704
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309-808-0171

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