Saturday, August 31, 2013 - NO WORKOUT TODAY

Due to the long holiday weekend and tough workouts this week we are canceling our normal Saturday morning workout. We will have a Monday morning workout on Labor Day. 

Sorry for any inconvenience. 

Thursday, August 29, 2013 - Workout

Warm-Up:
- Light Jog
- Accumulate 75 Double Unders
- Joint Mobility - Squat Therapy
- 2 Rounds Std Warm-Up

Skill Work:
- Hand Stands (Shoulder Taps)

Conditioning:

Half of CrossFit's Kelly5 Rounds -

- 200m Run

- 15 Wall Ball Shots (20/14)

- 15 Box Jumps (30/24)

15 Minute Cut-Off

Post detailed workout results to comments.

Wednesday, August 28, 2013 - Workout

Warm-Up:
- Light Jog
- Accumulate 75 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Sprint Work:
- 5 x 100m working up to 100%

Strength:

- Clean (Find 1 RM)

Conditioning:

CrossFit's Annie
50 - 40 - 30 - 20 - 10 -
- Double Unders
- Sit-Ups

Post detailed results to comments. 

Monday, August 26, 2013 - Workout

Warm-Up:

- Light Jog

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- 3 Minute AMRAP of Double Unders (No Single Substitutions)

Strength:

- Back Squat

Conditioning:

10 Pull-Ups
1 Power Clean (155/105)
9 Pull-Ups
2 Power Cleans
8 Pull-Ups
....
....
1 Pull-Up
10 Power Cleans

8 Minute Cut-Off

Post detailed results to comments. 

Saturday, August 23, 2013 - Workout

Warm-Up:
- Light Jog
- 3 Minutes Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Skill Work:
- 3 x 10 Dead Hang Pull-Ups (Absolutely no Kipping)

Conditioning:
4 Rounds -
- 300m Run (road and back)
- 15 Kettlebell Swings (62/45)
- 25 Unbroken Squats

If at any point you take a break during your 25 squats, start that set over.

Thursday, August 22, 2013 - Workout

Warm-Up:
- Light Jog
- Accumulate 75 Double Unders
- Joint Mobility - Squat Therapy
- 2 Rounds Std Warm-Up

Skill Work:
- Overhead Squats

Conditioning:
3 Rounds -
- 50 Double Unders
- 50' OH Walking Lunges (45/35)
- 25 Burpees

15 Minute Cut-Off

Post detailed workout results to comments.

Wednesday, August 21, 2013 - Workout

Warm-Up:
- Light Jog
- Accumulate 75 Double Unders
- Joint Mobility
- 2 Round Standard Warm-Up

Strength:

- Press

Conditioning:

21 - 15 - 9-

- Sumo Deadlift High Pull (95/65)

- Wall Ball Shots (20/14) 12'/10'

8 Minute Cut-Off

Post detailed results to comments. 

Monday, August 19, 2013 - Workout

Warm-Up:

- Light Jog

- Accumulate 75 Double Unders

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- 50m Burpee Broad Jump

Strength:

- Back Squat

Conditioning:

3 Rounds (each in 3 minutes)-

- 200m Sprint

- 10 Power Cleans (115/75)

- AMRAP of Pull-Ups, KBS (62/40), or Box Jumps (30/24)

Rest 90 seconds between rounds. 

Post detailed results to comments. 

Saturday, August 17, 2013 - NO WORKOUT TODAY

Due to the back to school outreach and the 5k that many GTX athletes are participating in, we will not have our normal Saturday morning class. I apologize for any inconvenience and I look forward to seeing you all next week. 

Note: If you are already at Gateway reading this, please go find Jessica and ask her what you can do to help.  Thanks!

Thursday, August 15, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Skill Work -

- Handstand Practice

Conditioning -

- Run 5k

Map:

Post detailed workout results to comments. 

Wednesday, August 14, 2013 - Workout

Warm-Up:

- Light Jog

- Accumulate 75 DU's

- Joint Mobility

- 2 Rounds Std Warm-Up

Strength:

- Press

Conditioning:

30 DB Renegade Man-Makers for Time (35/25)

Post detailed workout results to comments. 

Monday, August 11, 2013 - Workout

A well-written article about one of my favorite people...

http://library.crossfit.com/free/pdf/CFJ_08_2013_Salatin_Cooper.pdf


Warm-Up:

- Light Jog

- Accumulate 75 DU's

- Joint Mobility

- 2 Rounds Std Warm-Up

Strength:

- Back Squat

Conditioning:

10 Rounds -

- 100m Sprint

- 3 Pull-Ups

- 6 Push-Ups

- 9 Sit-Ups

Post detailed workout results to comments. 

Saturday, August 10, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Strength -
 - Overhead Squat

Conditioning -

3 Rounds, each in 3 minutes of -
- 200m Sprint
- 8 Power Snatch (95/65)
- AMRAP of Box Jumps (30/24)

Rest 90 seconds between rounds. 

Post detailed workout results to comments. 

Thursday, August 8, 2012 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Skill Work -

- Handstand Practice

Conditioning -

For Time:
800m Run
15 Knees to Elbows
15 Dumbbell Hang Squat Cleans
10 Knees to Elbows
10 Dumbbell Hang Squat Cleans
5 Knees to Elbows
5 Dumbbell Hang Squat Cleans
800m Run

Post detailed workout results to comments. 

Wednesday, August 7, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Group Warm-Up -

- 4 rounds of 30s/30s on Rower

Strength -

- Press

Conditioning -

21 - 15 - 9 -

- Burpees

- OH Walking Lunges (45/35 Plate)

Post detailed workout results to comments. 

Monday, August 5, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Strength -

- Back Squat

Conditioning -

8 Rounds Tabata of the following movements -

- Pull-Ups

- Squats

- Row for Calories

- V - Ups 

Post detailed workout results to comments. 

Saturday, August 3, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Rounds Standard Warm-Up

Group Warm-Up -
- Sprint Work -

- 100m @ 75%

- 100m @ 90%

- 100m @ 100%

- 100m @ 100%

Conditioning -

21 - 15 - 9 -

- Bench Press (135/95)

- 2x Sit - Ups

(8 Minute Cut-Off)

Post detailed workout results to comments.