Thursday, May 29, 2014 - Workout

Warm-Up:
3 Rounds -
- 20 Jumping Jacks
- 15 Push-Ups
- 10 Good Mornings (DB or KB)

 Skill Practice:

3 Rounds -
- 60s Kipping Swing
- Rest 30s
- 60s Hollow Rocks
- Rest 30s

Conditioning:
CrossFit's Helen:

3 Rounds -

- 400m Run

- 21 Kettlebell Swings (53/35)

- 12 Pull-Ups

Post workout results to comments.

Wednesday, May 28, 2014 - Workout

There will be no morning class today. 

Warm-Up:
3 Rounds -
- 100m Run
- 10 Burpees
- 1 Minute Deep Squat (use pole for balance)

Skills:

- 10 Min Ascending EMOM - Weighted push-up

Conditioning:

8 Round Tabata of-

- DB Push Press

- Squats

- Sit-Ups

- Box Jumps

- Double Unders (no singles sub)

Post workout results to comments. 

No Classes Today, Monday, May 26, 2014

Enjoy your time with your families and make sure and take a moment to thank God for the men and women that have made the ultimate sacrifice for your freedom. 

Thursday, May 22, 2014 - Workout

Warm-Up:
3 Rounds -
- 20 Jumping Jacks
- 15 Push-Ups
- 10 Jumping Lunges

 Skill Practice:

3 Rounds -
- 30s Handstand Hold
- Rest 30s
- 30s Candlestick Rolls
- Rest 30s

Conditioning:
In honor of John & Linnie's 10th Anniversary :-)
10 Rounds -
- 100mSprint
- 10 Squats
- 10 Kettlebell Swings (53/35)
- 10 Sit-Ups

Post workout results to comments.

Wednesday, May 21, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Run
- 5 Strict Pull-Ups
- 1 Minute Deep Squat (use pole for balance)

Skills:

- 10 Min Ascending EMOM - Strict Pull-Ups

Conditioning:

For Time -

- 10 DB Waiter Lunges (45/35)

- 1 Ground to Overhead (115/75)

- 9 DB WL

- 2 G2O

- 8 DB WL

- 3 G2O

...

...

- 1 DB Waiter Lunge

- 10 Ground to Overhead

Post workout results to comments.

Monday, May 19, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Jog
- 25m High Knee
- 25m Broad Jump
- 10 Push-Ups

Strength:
- Week 1 Wendler - Strict Press

Conditioning:
4 Rounds, each in 3 minutes -
- 300m Run
- 10 Wall Ball Shots
- AMRAP of Box Jumps (24/20) or Kettle Bell Swings (60/40)

Rest 2 minutes between rounds. 

alternate BJ's and KBS completing 2 rounds of each. Score is total reps of box jumps and KBS.

Post workout results to comments.

Thursday, May 15, 2014 - Workout

Warm-Up:
3 Rounds -
- 30 Double Unders or Attempts
- 20 Sit-Ups
- 10 Burpees

 Skill Practice:

3 Rounds -
- 30s Handstand Hold
- Rest 30s
- 30s Candlestick Rolls
- Rest 30s

Conditioning:
3 Rounds -
- 100m Sled Drag
- 10 Hang Power Clean & Jerk (115/75)
- 20 Kettlebell Swings (60/40)
- 30 Walking Lunges

Post workout results to comments.

Wednesday, May 14, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Run
- 5 Strict Pull-Ups
- 1 Minute Deep Squat (use pole for balance)

Skills:

- 10 Min Ascending EMOM - Knees to Elbows
Start at 2 and increase by 2 every minute (2, 4, 6, 8, 10, ...)

Conditioning:

4 Rounds -

- 400m Run

- 12 Wall Ball Shots
- 24 Double Unders (100 Singles)

Post workout results to comments.

Monday, May 12, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Jog
- 50m High Knee
- 50m Broad Jump
- 10 Push-Ups

Strength:
- 5 Attempts to find 1RM - Strict Press

Conditioning:
AMRAP in 15 Minutes -
- 3 Power Snatch (135/95)
- 5 Pull-Ups
- 7 Push-Ups
- 9 Box Jumps (24/20)

Post workout results to comments.

Thursday, May 8, 2014 - Workout

There is no morning workout today.

Warm-Up:
3 Rounds -
- 30 Double Unders or Attempts
- 20 Mountain Climbers
- 10 Push-Ups

Skill Practice:
- Max Height Box Jump

Conditioning:

- 150 Double Unders (500 Singles)

- 1 Mile Run

- 75 Squats

- 1 Mile Run

Post workout results to comments.

Wednesday, May 7, 2014 - Workout

SCHEDULE CHANGE - There will be no morning class Wednesday, May 7 or Thursday, May 8.  Please plan accordingly.

Warm-Up:
3 Rounds -
- 100m Run

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

Skills:

- 10 Min Ascending EMOM - Pull-Ups
Start at 2 and increase by 2 every minute (2, 4, 6, 8, 10, ...)

Conditioning:

3 Rounds -

- 400m Run

- 15 Toes 2 Bar
- 15 Box Jumps (30/24)

Post workout results to comments.

Monday, May 5, 2014 - Workout

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

Workout 1:
CrossFit's Grace -
- 30 Ground to Overhead (135/95)

Rest 10 minutes

Workout 2:
CrossFit's Annie -
50/40/30/20/10 -
- Double Unders
- Sit-Ups

Post results of both workouts to comments.

Thursday, May 1, 2014 - Workout

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

Strength:

- Back Squat (5 x 5)

Conditioning:

8 Rounds Tabata of:

- Squats

- DB Push Press

- Dips (Ring, Bar, or Box)

- Kettlebell Swings (50/35)

Post workout results to comments.