Thursday, July 31, 2014 - Workout

Warm-Up:
- 300m Run
2 Rounds -
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
- 20 Double Unders

Skills & Strength:
EMOM for 10 Minutes -
- 3 Snatch-Grip Deadlift
- 3 Snatch-Grip Bent-Over-Row
- 3 Power Snatches
- 3 Overhead Squats

Conditioning:

5 Rounds -

- 10 DB Thrusters (45/35)

- 10 Burpee Box Jumps

- 10 V-Ups

Post workout results to comments.

Wednesday, July 30, 2014 - Workout

Warm-Up:
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 15 Jumping Jacks
- 40 Double Unders

Group Warm-Up:

- 500m Row for Time

Conditioning:
3 Rounds -

- 10 Ground to Overhead (155/105)

- 20 Toes to Bar (strict straight-legged hanging leg raises if you can't get your toes to the bar)

- 40 Double Unders (or lateral bar jumps over your g2o bar)

Post workout results to comments.

Monday, July 28, 2014 - Workout

Warm-Up: 
3 Rounds -
- 100m Run
- 5 Handstand Push-Ups or Holds
- 10 Alternating Weighted Step-Ups
- 15 Hanging Leg Raises

Strength:
- Wendler Week 2 - Back Squat

Conditioning:

AMRAP in 6 Minutes:

- 3 Sandbag Get-Ups
- 6 Burpees

- 9 Sandbag Squats

Rest 3 Minutes

AMRAP in 6 Minutes:

- 3 Pull-Ups

- 6 Deficit Push-Ups (45# plates)

- 9 Knees to Elbows

Post workout results to comments.

Thursday, July 24, 2014 - Workout

Warm-Up:
- 300m Run
2 Rounds -
- 10 Weighted Push-Ups
- 10 Jumping Squats
- 10 Knees to Elbows

Skills & Strength:
3 Rounds alternate between -
- Pistol Progression
- Handstand Progression

Conditioning:

Final Workout from Old Towne Showdown last weekend

- 50 Double Unders

- 40 KB SDHP (62/45)

- 30m Front Rack Weighted  Lunges (95/65)

- 20 Deadlifts (95/65)

- 10 Burpee Pull-Ups

- 20 Deadlifts (95/65)

- 30m Front Rack Weighted  Lunges (95/65)

- 40 KB SDHP (62/45)
- 50 Double Unders

Post workout results to comments.

Wednesday, July 23, 2014 - Workout

Warm-Up:
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 5 Wall Walks
- 10 Bumper Plate Ground to Overhead
- 60s Deep Squat Hold (use bar for balance if needed)

Group Warm-Up:

8 attempts at 100m on the dot row (start as soon as you finish your warm-up)
- Do 1 Pull-up for each meter under 100
- Do 1 Burpee for each meter over 100
(Men must keep pace under 2:00 and women must keep it under 2:20)

Conditioning:
CrossFit's "Randy":

- 75 Power Snatch (75#/45#)

Buy-Out:

- 100 Double Unders
If you are unable to do Double Unders you may sub 100 lateral bar jumps over your power snatch bar. Every time you miss on the double unders or stop on the bar jumps perform 3 burpees.

Post workout results to comments.

Monday, July 21, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Jog
- 10 Push-Ups
- 20 Squats
- 30 Double Unders

Strength:
- Week 1 Wendler - Back Squat

Conditioning:
AMRAP in 15 Minutes -
- 300m Run
- 5 Squat Cleans (135/95)
- 10 MB Sit-Ups (20/14)
- 15 Wall Ball Shots (20/14)
 

Post workout results to comments.

Thursday, July 17, 2014 - Workout

Warm-Up:
- 300m Run
3 Rounds -
- 5 Wall Walks
- 10 Floor Wipers
- 15 DB Row

Sprint Work:

- 10 x 50m (30s Rest)

Conditioning:

3 Rounds for Time:

- 100m Shuttle Sprint

- 8 Power Cleans (155/105)

- 8 Front Squats (155/105)

- 8 Shoulder to Overhead (155/105)

Post workout results to comments.

Wednesday, July 16, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Run
- 5 Strict Pull-Ups
- 10 Alternating Pistols
- 15 V-ups

Group Warm-Up:

EMOM for 10 Minutes-

- 5 Burpees

- 5 Squats

- 5 Sit-Ups

Conditioning:
3 Rounds For Time:

- 400m Run

- 25 Wall Ball Shots

- 20 Medball Cleans

- 15 Medball Sit-Ups

Post workout results to comments.

Monday, July 14, 2014 - Workout

The morning class will be held at 8am instead of the usual 8:30 this week due to vbs. 

Warm-Up:
- 300m Run
3 Rounds -
- 10 Weighted Push-Ups
- 20 Jumping Squats
- 30 Double Unders

Strength:
- Find 1RM Back Squat

Conditioning:
4 Rounds (each in 3 minutes):
- 200m Run
- AMRAP of Deadlifts (225/135) or Box Jumps (24/20)
Do 2 rounds of each alternating
 

Post workout results to comments.

Thursday, July 10, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Run
- 10 Inch Worm Squats
- 10 Inch Worm Push-Ups

Sprint Work:
- 4 x 30s/30s Row Sprints 
Group Warm-Up:

- Floor Wipers (95/65)

Conditioning:

Complete for Time:

- 80 Squats

- 5 Pull-Ups

- 60 Squats

- 10 Pull-Ups

- 40 Squats

- 15 Pull-Ups

- 20 Squats

- 20 Pull-Ups

Post workout results to comments.

Wednesday, July 9, 2014 - Workout

Warm-Up:
3 Rounds -
- 25m High Knees
- 25m Butt Kickers
- 10 Push-Ups
- 5 Strict Pull-Ups

Strength:

Week 3 Wendler - Bench Press

Conditioning:
800m Run

3 Rounds -

- 10 Alternating DB Snatches (45/35)

- 15 DB Walking Lunges (45/35)

- 20 Sit-Ups
then
800m Run

Post workout results to comments.

Monday, July 7, 2014 - Workout

Warm-Up:
3 Rounds -
- 5 Wall Walks
- 10 Ring Rows
- 15 Squats

Group Warm-Up:
10 Minute Ascending EMOM -
- Snatch (Squat or Power)
Weight should be something around 40-50% of your 1RM

Conditioning:
4 Rounds For Time -
- 15 Sumo Deadlift High Pull (95/65)
- 20 Box Jumps (24/20)
- 25 Squats
- 400m Run

Post workout results to comments.

Thursday, July 3, 2014 - Workout

We will only have 1 evening class at 5:30pm tonight. 

Warm-Up:
3 Rounds -
- 5m Burpee Broad Jump
- 10 Squats
- 10 Push-Ups

Group Warm-Up:

- 1 Mile Run

Conditioning:

5 Rounds -
- 25m OH Walking Lunges (45/35)
- 25 Push-Ups
- 25 Unbroken Squats

Post workout results to comments.

Wednesday, July 2, 2014 - Workout

Warm-Up:
3 Rounds -
- 30 Double Unders
- 10 V -Ups
- 10 Dips

Strength:

Week 2 Wendler - Bench Press

Conditioning:

30 - 20 - 10 -

- Deadlift (185/115)

- Burpees

Post workout results to comments.