Monday, September 1, 2014 - Workout & Holiday Schedule

We will  only have 1 class today at 8:30am.

Warm-Up: 
5 Rounds -
- 100m Run
- 4 Handstand Push-Ups
- 8 Pull-Ups
- 12 Alternating Pistols

Strength:
- 4 x 10 - Overhead Squat  

Conditioning:
CrossFit's Kelly

5 Rounds for Time -

- 400m Run

- 30 Box Jumps (24/20)

- 30 Wallball Shots (20/14)

Post workout results to comments.

Thursday, August 28, 2014 - Workout

Warm-Up:
5 Rounds -
- 5 Pull-Ups
- 10 Dips
- 15 Tuck Jumps

Group Warm-Up: 
EMOM for 10 minutes -
- 5 Back to Floor Bench Press
- 5 Floor Wipers

Conditioning:

AMRAP in 7 Minutes -

- 100m Sprint

- 7 Power Clean

- 14 Front Squats

Rest 3 Minutes

AMRAP in 7 Minutes -

- 100m Sprint

- 7 Power Snatch

- 14 Overhead Squats

Post workout results to comments.

Wednesday, August 27, 2014 - Workout

Warm-Up:
- 800m Run
- 25 Push-Ups
- 50 Squats
- 75 Double Unders

Group Warm-Up:
- 500m Row For Time

Strength:

Wendler Week 1 - Deadlift

Conditioning:
- 100m Burpee Broad Jump

- 30 Knees to Elbows

- 50m Burpee Broad Jump

- 15 Pull-Ups

Post workout results to comments.

Monday, August 25, 2014 - Workout

Warm-Up: 
5 Rounds -
- 100m Run
- 3 Strict Pull-Ups
- 6 Deficit Push-Ups (at least 25# plate)
- 9 Jumping Squats

Strength:
Wendler Week 1 - Push Press 

Conditioning:

AMRAP in 12 Minutes -

- 6 DB Push-Ups with Row (45/35)
- 12 DB Waiter Lunges (6 per arm)

Post workout results to comments.

Thursday, August 21, 2014 - Workout

Warm-Up:
- 1 Mile Run

Group Warm-Up: 
Half Tabata -

- Dips
- Hollow Rocks

Strength:
Ascending EMOM for 10 Minutes -
- 1 Deadlift (50% 1RM)
- 11 Air Squats
Round 2 would be 2 DL, 12 Squats.  When you can no longer complete the squats in the allotted time, go back and do your last successful round each minute for the remainder of the 10m.

Conditioning:

5 Rounds for Time -

- 400m Run

- 10 Hang Cleans (135/95)

- 10 Push Press (135/95)

Post workout results to comments.

Wednesday, August 20, 2014 - Workout

Warm-Up:
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Strength:

- Find 1RM - Deadlift

Conditioning:
21 - 15 - 9:

- Ring or Decline Push-Ups

- Box Jumps (30/24)

- Pull-Ups

Post workout results to comments.

Monday, August 18, 2014 - Workout

Warm-Up: 
5 Rounds -
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats

Strength:
- Find 1RM - Push Press

Conditioning:

AMRAP in 15 Minutes -

- 300m Run

- 15 Wall Ball Shots (20/14)

Post workout results to comments.

Thursday, August 14, 2014 - Workout

Warm-Up:
- 300m Run
2 Rounds -
- 5 Pull-Ups

- 10 Dips
- 15 Squats

Group Warm-Up:

- 800m Run

Strength:
EMOM for 10 Minutes -
- 1 Deadlift

- 1 Deadlift
- 1 Hang Power Clean

- 1 Dead lift
- 1 Hang Power Clean
- 1 Front Squat

- 1 Squat Clean

Conditioning:

AMRAP in 9 Minutes -

- 3 HSPU

- 6 Alternating Pistols

- 9 Box Jumps (30/24)

Post workout results to comments.

Wednesday, August 13, 2014 - Workout

 Photo Courtesy of Paleo f(x)

Warm-Up:
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Group Warm-Up:
- Air Squats

Conditioning:
4 Rounds For Time -

- 400m Run

- 15 Snatch Grip Deadlift (115/75)

- 10 Hang Power Snatch

- 5 Overhead Squats

Post workout results to comments.

Monday, August 11, 2014 - Workout

Another huge congratulations to GTX Coach and Athlete, Ashley Castille for her performance in the Barbella Women's CrossFit Competition this past weekend at CrossFit Armada.  She ended up in 3rd place overall demolishing all 40+ competitors in the second workout and tying for 1st on the 3rd one.  We're all so proud of you, Ashley!

Warm-Up: 

(With a Partner)
3 Rounds -
- 100m Run
- 10 Medball Sit-Ups
- 10 Leg Throws

- 10 Medball Squat Throws (WBS to each other)

Strength:
- Wendler Week 4 - Back Squat

Conditioning:

5 Rounds For Time -
- 150m Shuttle Sprint
- 9 DB/KB Thrusters (45/35)
- 9 C2B Pull-Ups

Post workout results to comments.

Thursday, August 7, 2014 - Workout

AND...Good Article...

http://breakingmuscle.com/strength-conditioning/10-deal-breakers-that-may-be-sabotaging-your-fitness-goals

Warm-Up:
- 300m Run
2 Rounds -
- 5 Pull-Ups
- 5 Push-Ups
- 5 Dips
- 10 Squats

Skills & Strength:
EMOM for 10 Minutes -
- 5 Deadlift (185/115)
- 5 Hang Power Cleans (185/115)
- 10 Push-Ups
- 10 Squats

Conditioning:

3 RFT -
- 10 Alternating Pistols
- 20 Alternating DB/KB Snatch (45/35)
- 30 Walking Lunges

Post workout results to comments.

Wednesday, August 6, 2014 - Workout

http://breakingmuscle.com/womens-fitness/10-signs-your-scale-is-telling-you-lies 

http://breakingmuscle.com/womens-fitness/144lbs-why-female-athletes-should-toss-the-scale-and-get-a-new-perspective

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

Group Warm-Up:

3 Rounds -
- 10 Barbell Roll-Outs
- 30s Rest
- 10 Bent Over Row
- 30s Rest

Conditioning:
- 50 Double Unders

- 10 Box Jumps (24/20)

- 40 Double Unders

- 20 Box Jumps

- 30 Double Unders

- 30 Box Jumps

- 30 Double Unders

- 40 Box Jumps

- 10 Double Unders

- 50 Box Jumps

Post workout results to comments.

Monday, August 4, 2014 - Workout

Please note that I updated the information on the Schedule and Rates tab.  The prices did not change, i just updated it to reflect what we've already been doing.

Warm-Up: 

(With a Partner)
3 Rounds -
- 100m Run
- 30s Freestanding Handstand Hold
- 15 Leg Throws

- 50m Leap Frog

Strength:
- Wendler Week 3 - Back Squat

Conditioning:

For Time -

- 800m Run

- 8 Barbell Complex (135/95)

- 600m Run

- 6 Barbell Complex

- 400m Run

- 4 Barbell Complex

- 200m Run

- 2 Barbell Complex

For the purpose of this workout a barbell complex will be:

- Deadlift

- Hang Power Clean

- Front Squat

- Push Press

- Back Squat

- BTN Push Press

Post workout results to comments.