Thursday, October 31, 2013 - Workout

Due to Gateway's Family Fun Night we will not have any evening classes today. 

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:

- Hamstring PNF

- Squat Therapy

Conditioning 2:
4 Rounds -

- Run 400m

Rest approximately the time it takes you to run each 400 before starting the next. 

Post detailed workout results to comments.

Wednesday, October 30, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:
- Front Squat (Week 1)

Conditioning:
AMRAP in 10 Minutes -
- 200m Run

- 9 Deadlifts (115/75)

- 7 Hang Power Cleans

- 5 Push Press

Post workout results to comments.

Monday, October 28, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:

- Bench Press (Week 1)

Conditioning:
6 Rounds -
- 100m Sprint
- 10 Push-Ups
- 15 Sit-Ups
- 20 Unbroken Squats

Post workout results to comments.

Saturday, October 26, 2013 - NO WORKOUT TODAY

We will not have a workout today. If you are feeling ambitious, do 100 squats followed by a mile and post your time. 

Thursday, October 24, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Conditioning 1: 
- 2 x 500m Row (rest about 3 minutes between)

Conditioning 2:
Approximately 5 minutes after last row...

CrossFit's Helen

3 Rounds -

- 400m Run

- 21 Kettlebell Swings

- 12 Pull-Ups

Post detailed workout results to comments.

Wednesday, October 23, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:
- Front Squat (Find 1RM)

Conditioning:
AMRAP in 10 Minutes -
- 5 Power Cleans (135/95)
- 10 Push-Ups
- 15 Box Jumps

Post workout results to comments.

Monday, October 21, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:

- Bench Press (Find 1RM)

Conditioning:
For Time -

- 300m Sandbag Run

- 30 Sandbag Squats

- 30 Sandbag Sit-Ups

- 30 Sandbag Lunges

- 300m Sandbag Run

Post workout results to comments.

Saturday, October 19, 2013 - Trail Run

We will not have a workout at the church, but I will be doing a trail run leaving from the YMCA on 249 that any of you are welcome to join. 

Please text if you plan on joining me so we can work out the time. 

713.5nine1.94eight5

-john

Thursday, October 17, 2013 - Workout

Thursday, October 10, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- 4 x 30s/30s Row

Conditioning:

3 Rounds -

- 400m Run

- 30 Wall Ball Shots

- 30 Box Jumps

Post detailed workout results to comments.

Wednesday, October 16, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:
Deadlift - 4 EMOM for 10 minutes with 80% of 3RM found last week

Conditioning:
AMRAP in 10 Minutes -
- 10 DB Push Press (45/35)

- 10 Anchored Sit-Ups (w/ DB's)

- 10 DB Walking Lunges 

Post detailed workout results to comments.

Monday, October 14, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Sprint Work:

- 5 x 30s/30s - 200m turnaround

Conditioning:
3 Rounds, each in 3 minutes-

- 60 DU's (180 Singles)

- 6 Goblet Squats (50/35)

- AMRAP KB Swings

90 seconds rest between rounds. 

Post workout results to comments.

Saturday, October 12, 2013 - No Workout

We will not have a workout today. If you are feeling ambitious, do 75 Burpees and post your time. 

Thursday, October 10, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Squat Therapy (Test & Re-Test)

Sprint Work:
- Run 1 Mile

Conditioning:
6 Rounds -
- 100m Sled Drag (90/70)
- 6 Burpee Box Jump Overs (24/20)

Post detailed workout results to comments.

Wednesday, October 9, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:
Deadlift - 3 - 3 - 3 - 3 - 3

Work up to approximate 3 rep max

Conditioning:
AMRAP in 12 Minutes -
- 6 Medball Cleans
- 12 Push-Ups
- 18 Walking Lunges

Post detailed workout results to comments.

Monday, October 7, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:
- Clean

Conditioning:
4 Rounds -
- 300m Run
- 15 Power Cleans
- 15 Box Jumps (24/20)

Post workout results to comments.

Saturday, October 5, 2013 - NO WORKOUT TODAY

We will not have a workout today. If you are feeling ambitious, run a 5k and post your time. 

Thursday, October 3, 2013 - Workout

Warm-Up:
- Light Jog

- 15 UB DU's
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-

- Coach's Choice

Conditioning:
Part 1 - 2000m Row

Part 2 - CrossFit's Grace - 30 G2O (135/95)

Post detailed workout results to comments.

Wednesday, October 2, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility

- 15 UB DU's
- 1 Rounds Standard Warm-Up

Group Warm-Up:

- Coach's Choice

Sprint Work:

10 x 50m (rest 30s)

Conditioning:

AMRAP in 5 Minutes -

- 5 Pull-Ups

- 7 Burpees

- 9 Squats

Rest 3 Minutes

AMRAP in 5 Minutes -

- DB Renegade Manmakers (45/35)

Post detailed workout results to comments.