Monday, June 30, 2014 - Workout

Warm-Up:
3 Rounds -
- 5 Wall Walks
- 10 Hanging Leg Raises
- 15 Ring Rows

Group Warm-Up:
10 Minute EMOM -
- 3 Power Clean
- 3 Push Press
- 3 Back Squat

Conditioning:
8 Rounds Tabata of:
- Double Unders
- Goblet Squats
- Knees to Elbows
- Row for Calories

Post workout results to comments.

Thursday, June 26, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Run
- 10 Ring Push-Ups (Scale to Incline)
- 20 Jumping Squats

Group Warm-Up:

3 Rounds -

- 60s Handstand Push-Ups

- 30s Rest

- 60s Alternating Pistols

- 30s Rest

Conditioning 1:

AMRAP in 5 Minutes -

- 50m Sprint

- 25 Double Unders (75s)

Conditioning 2:

3 Rounds -

- 5 Wall Walks

- 10 Box Jumps (24/20)

- 15 Kettlebell Swings (53/35)

Post workout results to comments.

Wednesday, June 25, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Run
- 5 Wall Walks or HSPU
- 10 Medball Cleans

Strength:

Week 1 Wendler - Bench Press

Conditioning:

10/9/8/7/6/5/4/3/2/1 -

- Goblet Squats

- Burpees

- Dips (Ring, Bar or Box)

Post workout results to comments.

Monday, June 23, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Jog
- 10m Inch Worms
- 15m Walking Lunges

Group Warm-Up:
- 4 x 30s Max Reps of Wall Ball Shots (20/14)

Conditioning:
AMRAP in 14 Minutes -
- 7 Sandbag Get-Ups
- 14 Box Jump Overs (24/20)
- 21 Medball Sit-Ups (20/14)

Post workout results to comments.

Thursday, June 19, 2014 - Workout

Warm-Up:
3 Rounds -
- 40 Double Unders
- 20 Squats
- 10 Push-Ups
 
Sprint Work:
- 10 x 50m (30s Rest Between)

Conditioning:
21 - 15 - 9:

- Row for Calories

- Deadlift

- Box Jumps

 

If we have to do multiple heats due to the rower then you will spend the time waiting for your turn or after your are completed working on handstand progressions.

Post workout results to comments.

Wednesday, June 18, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Run
- 10 DB Bent Over Row (per arm)
- 10 Weighted Push-Ups

Strength:

Ascending EMOM for 10 Minutes - Front Squat (155/105)

Conditioning:

AMRAP in 12 Minutes -

- 200m Run

- 12 Sumo Deadlift High Pulls

- 24 Unbroken Squats

Post workout results to comments.

Monday, June 16, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Jog
- 5 Strict Pull-Ups
- 3 Wall Walks

Strength:
- Find 1RM - Bench Press

Conditioning:
For Time:
- 30 DB Push Press
- 30 Box Jumps
- 30 Push-Ups
- 30 Sit-Ups
- 30 DB Deadlift
- 30 Wallball Shots
- 30 Walking Lunges
- 30 Double Unders

Post workout results to comments.

Thursday, June 12, 2014 - Workout

Warm-Up:
3 Rounds -
- 40 Double Unders
- 20 Squats
- 10 Push-Ups

 Strength/Skill Practice:

3 Rounds -
- 60s Weighted Barbell Step-Ups (95/65)
- Rest 30s
- 60s Hollow Rocks

- Rest 30s

Conditioning:
CrossFit's "Cindy":
AMRAP in 20 Minutes -
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats

or

CrossFit's "Mary":
AMRAP in 20 Minutes -
- 5 Handstand Push-Ups
- 10 Pistols (alternating)
- 15 Pull-Ups

Post workout results to comments.

Wednesday, June 11, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Run
- 10 DB Bent Over Row (per arm)
- 10 Weighted Push-Ups

Group Warm-Up:
- Hang Clean Review

Strength:

EMOM for 10 Minutes -
- 3 Hang Cleans (Squat or Power)

Conditioning:

4 Rounds -

- 400m Run

- Rest 2 Min

Post workout results to comments.

Monday, June 9, 2014 - Workout

Huge Congratulations to Ashley for taking First Place at her first CrossFit competition this weekend at CrossFit Magnolia!  We're so proud of you!

Warm-Up:
3 Rounds -
- 100m Jog
- 5 Strict Pull-Ups
- 3 Wall Walks

Strength:
- Week 3 Wendler - Strict Press 

Conditioning: 
AMRAP in 6 Minutes -
- 100m Sandbag Sprint
- 10 DB Bench Press (45/35)
- 10 KettleBell Swings (50/35)

Rest 3 Minutes

AMRAP in 6 Minutes -
- 100m Sandbag Sprint
- 10 Medball Cleans (20/14)
- 10 Wallball Shots (20/14)

Post workout results to comments.

Thursday, June 5, 2014 - Workout

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

 Strength/Skill Practice:

3 Rounds -
- 60s DB Row
- Rest 30s
- 60s DB Lying Fly

- Rest 30s

Conditioning:
30 - 20 - 10-

- Deadlift (155/105)

- Box Jumps (24/20)

- Sit-Ups

Then

- Run 1 Mile

Post workout results to comments.

Wednesday, June 4, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Run
- 10 DB Bent Over Row (per arm)
- 1 Minute Deep Squat (use pole for balance)

Group Warm-Up:
- Hip and Hamstring Therapy

Sprint Work:

- 5 x 200m working up to the last 2 being 100%

Conditioning:

CrossFit's Fran

21 - 15 - 9:

- Thrusters (95/65)

- Pull-Ups

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Monday, June 2, 2014 - Workout

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

Strength:
- Week 2 Wendler - Strict Press 

Conditioning: 
AMRAP in 20 Minutes -

- 50 Calorie Row

- 40 BP OH Walking Lunges

- 30 Box Jumps

- 20 DB Push Press (45/35)

- 10 Burpees

Post workout results to comments.