Wednesday, April 30, 2014 - Workout

Warm-Up:
3 Rounds -
- 200m Run

- 5 Strict Pull-Ups
- 1 Minute Deep Squat (use pole for balance)

Strength:

- 10 Min EMOM - 1 Power Clean, 3 Front Squats

Conditioning:

10 Rounds -

- 100m Sprint

- 10 Push-Ups

- 10 Box Jumps (30/24)

Post workout results to comments.

Monday, April 28, 2014 - Workout

Warm-Up:- 25 Mountain Climbers
- 50 Jumping Jacks
- 100 Double Unders or Attempts

Sprint Work:- 

- 6 x 100m Sprint

Conditioning:

AMRAP in 15 Minutes -
- 300m Run
- 10 Wallball Shots
- 10 Pull-Ups

Post workout results to comments. 

Thursday, April 24, 2014 - Workout

Warm-Up:
3 Rounds -
- 30 Double Unders or Attempts
- 15 Burpees

Strength:

- EMOM for 8 Minutes - Power Clean, Front Squat, Push Press, Back Squat, BTN Push Press (155/105)

Conditioning:

4 Rounds -

Each in 3 Minutes:

- 200m Run

- 10 Ground to Overhead (115/75)

- AMRAP of Pull-Ups or AMRAP of Pistols (2 Rounds of Each)

Rest 90 seconds between rounds

Post workout results to comments.

Wednesday, April 23, 2014 - Workout

Warm-Up:
3 Rounds -
- 10 Jumping Jacks
- 10 Mountain Climbers
- 1 Minute Deep Squat (use pole for balance)

Strength:

- Deadlift (3, 3, 3, 3, 3)

Conditioning:

Amrap in 15 Minutes -
- 300m Run
- 15 Sit-Ups
- 10 Box Jumps
- 5 Medball Clean Wallball Shots (20/14)

Post workout results to comments. 

Monday, April 21, 2014 - Workout

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

- 100 Double Unders or Attempts

- 1 Round Std Warm-Up

Group Warm-Up:- 

- 4 x 30s/30s Row

Strength:

- Shoulder to Overhead - 10, 5, 3, 1, 1, 1

Conditioning:

4 Rounds -

- 25m Weighted Lunges (53/35)

- 20 KB Swings

- 15 Push-Ups

Post workout results to comments. 

Thursday, April 17, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Warm-Up:

- Handstand Practice

Conditioning:

AMRAP in 7 Minutes -

- 7 Power Snatch (95/65)

- 7 Box Jumps (30/24)

Rest 3 minutes

AMRAP in 7 Minutes -

- 21 Double Unders
- 7 Back Squats

Post workout results to comments.

Wednesday, April 16, 2014 - Workout

Warm-Up:
- 30 Jumping Jacks

- 20 Burpees

- 10 Tuck Jumps

Strength:

- Bench Press (10, 5, 3, 1, 1, 1)

Conditioning:

- 500m Row

- 100 minus your age Pull-Ups

- 100 minus your age Push-Ups

- 100 minus your age Sit-Ups

- 100 minus your age Squats

- 800m Run

Post workout results to comments. 

Monday, April 14, 2014 - Workout

Warm-Up:

- 100 DU's or 300 Singles

- 15 Pull-Ups

- 50m Burpee Broad Jump

Group Warm-Up:
EMOM for 10 Minutes -

- 1 Power Snatch

- 3 Overhead Squat

Start light and increase the weight as you get more comfortable. 

Conditioning:

4 Rounds -

- 400m Run

- 16 Knees to Elbows

- 16 Ring Push-Ups

Post workout results to comments. 

Thursday, April 10, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Warm-Up:

3 Rounds -

- 1 minute candlestick rolls

- 1 minute weighted step-ups (24/20)

On the step-ups stand beside the box and only use the leg on the box to step up. Do not push off with the one on the ground. 

Conditioning:
A Classic CrossFit Workout:

- 800m Run

- 21 Strict Press (95/65)

- 800m Run

- 21 Push Press (95/65)

- 800m Run

- 21 Push Jerk (95/65)

Post workout results to comments.

Wednesday, April 9, 2014 - Workout

Warm-Up:
- 30 Burpees

Strength:

- 10 Minute EMOM -
- 1 Power Clean
- 1 Power Clean + 1 Front Squat
- 1 Squat Clean

Start light and work up to something that is very heavy for you...approximately 90% of your clean max.

Conditioning:

AMRAP in 12 Minutes -
- 200m Run
- 3 Wall Ball Shots
- 6 Medball Sit-Ups
- 9 Medball Lunges

Post workout results to comments. 

Monday, April 7, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:
EMOM for 10 Minutes -

- 1 Power Snatch

- 1 Overhead Squat

Start light and increase the weight as you get more comfortable. Take your time and concentrate on perfecting your form. 

Conditioning:

4 Rounds -

- 30 Seconds of Sumo Deadlift High Pull

- 20 Seconds Rest

- 30s Box Jumps

- 20s Rest

- 30s Wall Ball Shots

- 20s Rest

- 30s Alternating 1-Arm DB Snatch

- Rest 2 minutes between rounds

Post workout results to comments. 

Thursday, April 3, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Warm-Up:
- Run 1 Mile

Conditioning:

4 Rounds -

- 100m Sled Drag

- 10 Deadlift (225/135)

- 20 Sit-Ups

- 30 Double Unders

Post workout results to comments.

Wednesday, April 2, 2014 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Handstand Holds

Strength:

- 10 Minute Ascending EMOM - Box Jump & Kettlebell Swing

For example, first minute, do 1 box jump & 1 KBS, 2nd minute do 2 BJ's & 2 KBS, etc...

Conditioning:

AMRAP in 10 minutes of:
3 Pull-Ups
6 Push-Ups
9 Squats

Post workout results to comments.