Wednesday, December 30, 2015-Workout

Warm-Up: 
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skills:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest 

Conditioning:

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Post results and thoughts to comments.

Monday, December 28, 2015-Workout

Warm-Up:

- 400m Run
Perform the rest slowly, focusing on form and taking time to stretch out at the top and bottom of each movement
- 10 Pull-Ups
- 10 Push-Ups
- 10 Squats
- 10 V-Ups
- 30s per side hurdle stretch

Conditioning:
"12 Days of Christmas"
- 1 Hundred meter sprint
- 2 Deck Squats
- 3 Shoulder to Overhead

- 4 V-Ups

- 5 Hang Power Cleans

- 6 Box Jumps (24/20)

- 7 Front Squats

- 8 Lateral Burpees

- 9 Deadlifts

- 10 Walking Lunges

- 11 Wallball Shots (20/14)

- 12 Pull-Ups

Athletes will use 1 bar for the entire workout.  RX'd is 135/95 

The workout is performed just like the song is sang: (1); (2,1); (3,2,1); (4,3,2,1); etc...

There is a non-negotiable 30 minute cut-off on this workout. 

Please post your workout results to comments.

Wednesday, December 23, 2015-Workout

Warm-Up:

4 Rounds -

- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats

Skills:
3 Rounds -
- 3 Wall Walks
- Rest 30s
- 8-10 Reps of DB Step-Ups
- Rest 30s

Conditioning:
AMRAP in 15m -

- 100m Sprint

- 15 Goblet Squats (60/40)

- 100m Sprint

- 15 Kettlebell Swings (60/40)

Please post your workout results to comments.

Thursday, December 17, 2015-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, December 16, 2015-Workout

Warm-up

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

HOLIDAY SCHEDULE

Christmas week, we will have a normal workout schedule on Monday and Wednesday.  Thursday workout will be at 9:00am.

If there is enough interest we can do a morning workout for December 31st so that you can participate in other festivities that night.  Please RSVP to Mary for this special theme workout!!

12/21-5:30pm

12/23-5:30pm

12/24-9:00am

12/28-5:30pm

12/30-5:30pm

12/31-9:00am

Monday, December 14, 2015-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.

THURSDAY WORKOUT CANCELLED

Wednesday, December 9, 2015-Workout

Warm-Up:
- 300m Run
Then 
3 Rounds - 
- 10 Bumper Plate Ground to Overhead
- 10 Bumper Plate Leg Raises
- 10 Pull-Ups

Group Warm-Up:
EMOM for 8 Minutes -
- 4 Burpees
- 8 Sit-Ups 

Conditioning: 

4 Rounds, Each in 3 Minutes -
- 100m Run
- 10 Box Jump Overs (24/20)
- AMRAP of Goblet Squats (62/44) or
- AMRAP of Kettlebell Swings (62/44)
Perform 2 rounds of each alternating
 

Post workout results to comments.

Monday, December 7, 2015-Workout

Warm-Up:
- 400m Run
then
2 Rounds -
- 5 Barbell Roll-Outs
- 10 Inch Worm Push-Ups
- 15 Walking Lunges

Group Warm-Up:
Ascending EMOM for 10 Minutes -
- Box Jumps (30/24) Note 1 level higher than usual
- DB Hang Cleans (45/35)

Conditioning:

For Time -
- 50 Deadlift (155/105)
- 40 Alternating KB Snatch (45/35)
- 30 Wall Ball Shots
- 20 Toes to Bar
- 10 HSPU (3 Wall Walks)

Cashout:
- 50 Unbroken Double Unders (150 UB Singles)  

Post time and thoughts to comments.

Wednesday, November 2, 2015-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

Monday, November 30, 2015-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

Friday, November 27, 2015- Workout

WORKOUT IS AT 9:00AM THIS MORNING!!

Warm-up

400m run

3 rounds

-25m high knees

-25m butt kicks

-10 burpees

Conditioning

"THE GOBBLER”

for time, with a partner:

Run 200m (together)

100 Double-Unders/300 singles

Run 200m

100 Sit-ups

Run 200m

100 Pull-ups

Run 200m

100 Wall-Balls 20/14

Run 200m

100 Burpees

Run 200m

100 KB Swings 55/35

Run 200m

100 second plank hold

Run 200m

100 K2E

Wednesday, November 25, 2015-Workout

WORKOUT IS AT 3:00PM TODAY!!!

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Rounds:

-5 pull-ups

-10 lunges

-15 shoulders taps

Conditioning (Part 1)-
- Row 2000m For Time

Conditioning (Part 2)-
While waiting for a rower to become available, complete the following not for time.  When a rower opens up, stop where you are and go row and then pick back up where you were -

Not For Time -
- 30 Toes to Bar
- 30 DB Bench Press (35/25)
- 30 Pistols
- 30 Box Jumps (30/24)

Notice that the box jumps are 1 step higher than usual.  If you usually use a 12", go to 18, 20 to 24, 24 to 30, etc...

Monday, November 23, 2015-Workout

Warm-up

300m run

3 rounds:

5 dips

10 mountain climbers

15 jumping jacks

Strength

TABATA alternating

-Barbell rollouts 

-lateral bar hops

Conditioning

4 Rounds, each in 4 minutes
- 200m Sandbag Run
- 20 Sandbag Squats
- AMRAP Kettlebell Swings or Box Jumps (2 Rounds of Each)

Rest 2 minutes between rounds

Post Total number of reps, KBS weight, and BJ height to comments.

Thanksgiving Schedule

Monday - 5:30 PM
Wednesday - 3:00 PM
Friday - 9:00 AM

Thursday, November 19, 2015-Workout

Warm-up

50 DU attempts

-5 dips

-10 jumping lunges

-30 sec Sampson stretch

Conditioning
4 Rounds, each in 4 minutes- 
- 400m Run
- 10 Hang Power Cleans (135/95)
- AMRAP Kettlebell Swings

Rest 2 minutes between each round

Wednesday, November 18, 2015-Workout

Warm-up

300m run

3 rounds

-25m butt kicks

-25m high knees

-10 shoulder taps

-10 mountain climbers

Group Instruction

OH Squat

Strength

EMOM for 6 minutes

-5 OH squats (light weight focusing on form)

Conditioning

For Time:
50, 40, 30, 20, 10 -
- Double Unders
- Sit-Ups
- Squats

Monday, November 16, 2015-Workout

Warm-up

500m row

3 rounds

-5 pull-ups

-10 push-ups

-15 squats

Strength

EMOM for 8 minutes

-5 DB Row

Conditioning
For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -
- Shoulder to Overhead (95/65)
- Walking Lunges
- Knees to Elbows (or 2x Sit-ups)

Post time and mods to comments.

Thursday, November 12, 2015-Workout

Warm-Up
Light jog

3 rounds:

25m high knees

25m butt kicks

5 pull-ups

5 push-ups

Skill

1000m row for time

Conditioning

*Use first, middle and last name

* NO nicknames 

* If your name is short (under 14 letters) do 2 rounds

A - 50 jumping jacks

B - 20 sits-ups

C - 30 air squats

D - 1 min wall sit

E- 15 push-ups 

F - 10 burpees

G - 20 box jumps 

H - 20 air squats

I - 30 jumping jacks

J - 15 jumping jacks 

K - 10 push-ups

L - 30 wall balls

M - 20 burpees 

N - 15 wall balls

O - 30 V-ups 

P - 15 box jumps

Q- 39 sits ups

R- 15 push-ups 

S - 30 burpees 

T - 60 double unders (180 singles) 

U - 30 V-ups

V - 30 box jumps

W - 20 burpees

X - 60 double unders (180 singles)

Y - 10  V-ups

Z - 20 push-ups 

Wednesday, November 10, 2015-Workout

Warm-Up:

- Light Jog

- 40 Consecutive Double Unders

- Joint Mobility

- 2 Rounds:

-25m burpee broad jump

-10 should taps

-15 jumping squats

Skill

Tabata alternating

-hollow rocks

-supermans

Conditioning:

CrossFit's Helen

3 Rounds -

- 400m Run

- 21 KB Swings (62/44)

- 12 Pull-Ups

Post detailed results to comments. 

Monday, November 9, 2015-Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds:

-5 pull-ups

-10 push-ups

-15 squats

Conditioning 1:
- 30 Calories for Time on the Rower, 30 Seconds Rest
- 20 Calories for Time, 20 Seconds Rest
- 10 Calories for Time

Strength:

- 1 Deadlift in 1st Minute (275/155)

- 2 DL the 2nd Minute

...

- 9 DL in minute 9 

- 10 DL in minute 10

Conditioning 2:
AMRAP in 12 Minutes -
- 3 Medball Cleans (20/14)
- 6 Wall Ball Shots (20/14)
- 9 Medball Sit-ups (20/14)

Post workout results to comments.

Thursday, November 5, 2015-Workout

Warm-up

50 double unders

3 rounds

-10 PVC pass throughs

-30 sec Samson stretch on each size

-10 shoulder taps

-10 squats

Conditioning

For Time -

- 500m Row

- 40 Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Pull-Ups

Wednesday, November 4, 2015-Workout

Warm-up

400m run

3 rounds:

-5 jumping squats

-10 burpees

-15 air squats

Conditioning

Crossfit's "Filthy Fifty" (Gerald's Birthday WOD)

For time:
50 box jumps (24/20)
50 jumping pull-ups
50 kettlebell swings (35/26)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (45/35)
50 deadlifts (95/75)
50 wall-ball shots (20/14)
50 burpees
50 double-unders

Monday, November 2, 2015-Workout

Warm-up

Row 500m

3 rounds:

-5 pull-ups

-10 push-ups

-15 squats

Skill

TABATA alternating

-sit-ups

-supermans

Conditioning

For time:

-54 Double Unders (150s)

-27 Thrusters (95/65)

-42 Double Unders (120s)

-21 Thrusters

-30 Double Unders (90s)

-15 Thrusters

-18 Double Unders (60s)

-9 Thrusters

NO THURSDAY CLASS

Wednesday, October 28, 2015-Workout

Warm-Up:
- Light Jog
- 3 Minutes Double Under Practice
- Joint Mobility
- 1 Round:

- 10 knee ups

-10 burpees

-10 lunges

Group Warm-Up:
- Sprint Work 5x 100m


Conditioning:
- Tabata Squats
- Tabata Push Press (45/35)
- Tabata Knees to Elbows (scale is sit-ups)
- Tabata Jumping Lunges
- Tabata Double Unders

Monday, October 26, 2015-Workout

Warm-Up

-400 m run

3 rounds:

-5 pull-ups

-10 push-ups

-15 squats 

Strength:

EMOM for 8 minutes

3 Push press

*** increase weight each round***

Conditioning:
For Time:
21-15-9 -
- Ground to Overhead (135/95)
- Bar-Facing Burpees
- Double Unders

Thursday Workout Cancelled

Wednesday, October 21, 2015-Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 1 Round:

-10 push-ups

-10 sit-ups

-10 jumping squats

Group Warm-Up -

- 3 Rounds of 30s/30s on Rower

Strength -

EMOM for 8 minutes

-3 DB manmakers

Conditioning -

AMRAP in 10 Minutes of -
- 200m Run
- 10 Wall Ball Shots

Post detailed workout results to comments. 

Monday, October 19, 2015-Workout

Warm-up

50 Double Under attempts

3 rounds:

-3 pull-ups

-6 burpees

-9 air squats

Strength

Power clean

5-3-1+

Conditioning

EMOM for 12 minutes

-8 waiter lunges

-8 alternating DB snatch

-rest until start of next minute

Thursday, October 15, 2015-Workout

Warm-Up:

- Light Jog

- 50 UB DU's or 150 UB Singles

- Joint Mobility

- 2 rounds:

   10 shoulder taps

   10 inchworm squats

Group Warm-Up:

- 100m Burpee Broad Jump

Conditioning:

4 Rounds -

- 400m Run

- 15 Kettle Bell Swings (62/44)

- 25m KB Walking Lunges (62/44)

Wednesday, October 14, 2015-Workout

Warm-up

400m run

3 rounds

-5 pull-ups

-7 push-ups

-9 jumping squats

Skill

30 sec on/30 sec off for 6 minutes

Alternating

-sit-ups

-pistols

Conditioning
AMRAP in 7 Minutes - 
- 150m Shuttle Run
- 7 Power Cleans (115/75)
- 7 Pull-Ups

Rest 3 minutes and repeat AMRAP

FUN RUN OPPORTUNITY

I would love for us all to participate in the fun run happening at Fairfield Baptist next month.  They have options for a 1K, 5K or 10K.  I'll leave it up to you which distance you would like to do but I plan on doing the 5K.  Here is the link for more info and registration:

http://www.runningforgreaterthings.com/event-details/

Monday, October 12, 2015-Workout

Warm-up
5x100m row

-1 pull-up for each meter over and 1 burpee for each meter under

Strength: 

Power Clean (3, 3, 3+)

Conditioning
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Box Jumps
- Burpees

THURSDAY CLASS CANCELLED

Thursday's and Saturday's class is cancelled so your coaches can attend the Women's Retreat!!  Have a great weekend and see you Monday!!

Wednesday, October 7, 2015-Workout

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

10 PVC pass throughs 

Skill

2x400m run

(2nd one for time)

Conditioning

Crossfit's Tabata This:

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

Monday, October 5, 2015-Workout

Warm-up

500m row

3 Rounds:

-10 Dips

-10 Push-ups

-15 Squats

Strength

Power Clean 

5-5-5+

Conditioning

AMRAP in 10 minutes

-20 Double Unders (60 singles)

-10 Deadlift (185/105)

-10 Box Jumps (24/20)

Saturday, October 3, 2015-Workout

Warm-up

400m run

2 rounds:

5 pull-ups

10 push-ups

15 squats

Deep Squat Stretch

Skills

AMRAP in 2 minutes of sit-ups

Conditioning

For reps Crossfit's "Fight Gone Bad”

In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

1. Wall-ball, 10 ft target (20/14)
2. Sumo deadlift high-pull (75/55)
3. Box jump (24″, 20″)
4. Push-press (75/55)
5. Row (Calories)

Thursday, October 1, 2015-Workout

**Next Quarter Payments Due**

Warm-up

400m run

-20 Walking lunges

-10 Pull-ups

-Sampson Stretch

Skills

1. Pull-up work/practice

2. Group demonstration and practice of WOD movements

Conditioning

For Time:

-800m run

-30 Medball Deadlifts

-30 Medball Cleans

-20 MB deadlifts

-20 MB Cleans

-10 MB Deadlifts

-10 MB Cleans

-800m run

Wednesday, September 30, 2015-Workout

Warm-up

Run 300m

3 rounds

-25m high knees

-25m butt kicks

-10 shoulder taps

-8 lunges

-5 dips

Skill

10x 50m sprint working up to 100%

Conditioning

3 Rounds for Time:

-10 pull-ups

-20 WBS (20/14)

-30 box jumps (24/20)

-40 sit-ups

Monday, September 28, 2015-Workout

Warm-up

50 Double unders

3 rounds

-3 pull-ups

-6 push-ups

-9 jumping squats

Strength

Power Clean 1RM

Conditioning
For Time:
21-15-9 -
- Ground to Overhead (135/95)
- Bar-Facing Burpees
- Double Unders

Saturday, September 26, 2015-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.

Thursday, September 24, 2015-Workout

Warm-up

500m row

3 rounds

-10 dips

-10 mountain climbers

-10 lunges 

Conditioning

For time:

-1000m row

-30 sit-ups

-20 alternating DB snatch

-10 handstand push-ups

-20 alternating DB snatch

-30 sit-ups

-1000m row

Wednesday, September 23, 2015-Workout

Warm-up

400m run

3 rounds:

-25m butt kicks

-25m high knees

-10 burpees

-10 air squats

Skill

TABATA alternating

-jumping squats

-push-ups

Conditioning

4 Rounds

-10 SDHP (KB) (56/44)

-15 KBS

-20 WBS (20/14)

Monday, September 21, 2015-Workout

Warm-up

3 rounds

-100m run

-5 pull-ups

-10 push-ups

-15 squats

Strength

Strict Press (5-3-1)


Conditioning 
4 Rounds, each in 3 minutes:
- 200m Run
- 10 Box Jumps (24/20)
- AMRAP Deadlifts (155/105)

(3 min rest between rounds)

Post front squat 2RM, Total number of deadlifts, box height and DL weight to comments.

Thursday, September 17, 2015-Workout

Warm-Up
3 rounds:

-100m run

-5 push-ups

-10 jumping squats

Skill
Hip and Hamstring Mobility

Conditioning
"Evita"

For Time:
3 Rounds -
- 800m Run
- 20 Kettlebell Swings
- 20 Pull-Ups

Wednesday, September 16, 2015-Workout

Warm-up

50 double unders

3 rounds

-25m high knees

-25m butt kicks

-25m bear crawl

-10 air squats 

Skill

500m row for time

Conditioning
For Time:
10 DB Renegade Man-makers
2 Sit-Ups
9 DB MM
4 Sit-Ups
...
1 DB Renegade Man-Maker
20 Sit-Ups

Start with 10 man-makers then do 2 Sit-ups. Continue with the pattern of decreasing the man-makers by 1 and increasing the sit-ups by 2 each round until you finish with 1 man-maker and 20 Sit-ups.

Post time, DB weight, and any push-up modifications used during the man-makers (knees touch the ground, etc...)

Monday, September 14, 2015-Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 rounds:

-5 burpees

-10 inchworm squats

Strength:
Strict Press

3-3-3+

Conditioning:
AMRAP in 10 Minutes -
- 10 DB Push Press (45/35)

- 10 Anchored Sit-Ups (w/ DB's)

- 10 DB Walking Lunges 

Thursday, September 10, 2015-Workout

Warm-Up:
- 50 Double Unders
- Joint Mobility
- 2 Rounds:

-5 dips

-10 mountain climbers

-15 lunges

Strength:

- Power Clean

Ascending EMOM for 8 minutes

Conditioning:
30 Pull-Ups
30 DB Bench Press (45/35)
30 Sit-Ups
30 Kettlebell Swings (62/44)
30 Box Jumps (24/20)
30 Double Unders (100 Singles)

Post workout results to comments.

Wednesday, September 9, 2015-Workout

Warm-up

500m row

3 rounds:

-3 pull-ups

-6 push-ups

-9 squats

Strength

Strict press

5-5-5+

Conditioning
AMRAP in 12 Minutes-
- 300m Run
- 3 Power Cleans (135/95)
- 6 Front Squats (135/95)
- 9 Push Press (135/95)

Monday, September 7, 2015-Workout

WE WILL HAVE AN 8:00AM CLASS ONLY TODAY!!!  Enjoy the time with your family.

"Whitten"

Five rounds for time of:
22 Kettlebell swings (62/44)
22 Box jump (24/20)
Run 400 meters
22 Burpees
22 Wall ball shots (20/14)

Post time to comments.

Enlarge image

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Saturday, September 5, 2015-Workout

Warm-up

400m run

3 rounds:

-5 push-ups

-10 jumping squats

-15 push-ups

-30s Samson Stretch

Sam's Birthday WOD 😉
3 Rounds - 
- 300m Run
- 30 Box Jumps
- 30 Wall Ball Shots
- 30 Walking Lunges

LABOR DAY WORKOUT SCHEDULE

We will hold only ONE class on Monday at 8:00am.  We will be doing a hero WOD to honor a fallen soldier on Labor Day.  Hope to see you there!!!

Thursday, September 3, 2015-Workout

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

Skills:
 2 minute AMRAP of sit-ups

Conditioning:

For Time:

- 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

Wednesday, September 2, 2015-Workout

Warm-up
100m row x 5 trying to stop at 100m
-1 pull-up for each meter you are over
-1 burpee for each meter you are under

3 rounds:
-6 dips
-12 mountain climbers

Skill
Shuttle runs (5 reps working up to 100%)
Run to 25m mark touch the ground, run back to start line and touch the ground, run to 50m mark and touch the ground and sprint back through the start line

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

 

 

Monday, August 31, 2015-Workout

Warm-up

50 double Unders

3 rounds

-5 push-ups

-10 mountain climbers

-10 lunges

 

Strength

Strict Press

Find 1RM

Be sure to give that number to your coach

 

Conditioning

3 RFT:

-400m run

-10 deck squats

-15 KBS (55/44)

-20 box jumps (24/20)

Opportunity to name your workouts!!!

I get lots of input from you all about things you want to see in workouts, so I came up with a game plan ;).  For those interested, write 2 weeks worth of met-cons (don't worry about the strength/skill or warm-up) and submit to Mary sometime next week!!  There might be some minor editing but then they will be used in the next few months.  This is an exciting way to mix it up and get some more creative ideas.  Here are some things to keep in mind:
1. The 3 workouts during the week normally consist of a 10-12 minute, a 15 minute and a 20 minute workout.
2.  Try to make sure your movements don't all consist of the same body motion.  For example, if I included push-ups, shoulder press, burpees and wall ball shots in 1 workout, you would probably kill me.  All those movements have a "push" with your arms.
3.  When most programmers first start, they program workouts that tend to be overly difficult.  Go through the workout in your head and be sure it is realistic.
4.  Have fun!!  Don't be afraid to bring your own creativity to the workouts.  They don't even have to be close to what we normally do in order to be considered

Saturday, August 29, 2015- Workout

Warm-up

400m run

3 rounds:

-3 pull-ups

-6 push-ups

-9 squats

Conditioning

12 Rounds for time of

-12 Tire Flips

-12 Push-ups (Hand-Release)

-12 Walking Lunges

-12 Burpees

Thursday, August 27, 2015- Workout

Warm-up

3 Rounds:

-100 m run

-8 burpees

-8 inchworm squats

-8 DB row

Skill

500m row for time

Conditioning

4 rounds in 3:30 of (Record total # of DL's):

- 400m Run
- 10 Box Jumps
- AMRAP Deadlifts (205#/115#)

1 min rest between rounds

Wednesday, August 26, 2015-workout

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

Skill:

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

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.

Monday, August 24, 2015-Workout

Warm-up

3 rounds:

-100 singles

-5 pull-ups

-10 push-ups

-15 jumping squats

Strength

Back Squat

5-3-1+

Conditioning 

For time:

Run 800m

Then

5 rounds of:

-10 DB Front Squat (45/35)

-10 DB Push Press

-5 DB G2O

Then 

Run 800m

SCHEDULE CHANGE

In order to keep a class on the schedule, we need to have 3 consistent athletes committed to coming.  Since the 6:30 class has been empty or low attendance for a couple months, we have chosen to cancel it.  As always, we are open to rescheduling it if interest increases.  So sorry for any inconvenience and hope to see everyone at the 5:30 class!!!

Thursday, August 20, 2015- 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.

Wednesday, August 19, 2015-Workout

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

Skill:

TABATA alternating

-DB bench press

-sit-ups

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, August 17, 2015-Workout

Warm-up

400m run

3 rounds:

-3 pull-ups

-6 push-ups

-9 squats 

Strength

Back Squat

3-3-3+

Conditioning
4 rounds for time:

-150 singles

-10 turkish get ups

-15 KBS 

-20 box jumps

NO SATURDAY WORKOUT

There will be no workout Saturday morning but I encourage you to come out and support the Back 2 School Outreach!!  More info at www.gatewaytexas.org

Thursday, August 13, 2015-Workout

Warm-up

50 Double Unders

3 rounds:

-3 pull-ups

-6 push-ups

-9 squats

Skill

EMOM for 8 minutes

-5 shoulder to OH going up in weight each time

Conditioning

"Pick your own WOD"

-pick any named girl CrossFit workout and do it as fast as possible.

Wednesday, August 12, 2015- Workout

Warm-Up: 
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skills:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest 

Conditioning:

AMRAP in 15m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Post results and thoughts to comments.

Monday, August 10, 2015-Workout

Warm-up

400m run

3 rounds:

-3 pull-ups

-6 push-ups

-9 squats 

Strength

Back Squat

5-5-5+

Conditioning
Baseline:

For Time:
500m row

40 squats

30 sit-ups

20 push-ups

10 pull-ups

Cash Out

30 unbroken double unders or 100 unbroken singles

Saturday, August 8, 2015-Workout

Warm-up

3 rounds

-100m run

-10 sit-ups

-10 air squats

-10 shoulder taps

Conditioning

AMRAP in 20 minutes

-5 pull-ups

-10 push-ups

-15 air squats 

Thursday, August 6, 2015- Workout

Warm-up

3 rounds-

-25m butt kicks

-25m high knees

-5 push-ups

-10 mountain climbers

Skill

TABATA alternating

-jumping squats

-push-ups

Conditioning

5 rounds for time

-10 pull-ups

-15 ground to OH (95/65)

-20 lateral bar jumps

Wednesday, August 5, 2015- Workout

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

Skill:

2x400m runs (1@75% and 1@100%)

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.

Monday, August 3, 2015-Workout

Warm-up

500m row

3 rounds:

-3 pull-ups

-6 push-ups

-9 squats 

Strength

Find 1RM Back Squat

Conditioning

For Time:
5 Rounds -
- 100m Sandbag Run
- 5 Sandbag Get-Ups
- 10  Burpees

Saturday, August 1, 2015-Workout

Warm-up
3 rounds:
-200m run
-5 pull-ups
-10 push-ups
-15 squats

Conditioning
Crossfit's "Dirty Thirty"
-30 Box Jumps
-30 Jumping Pull-Ups
-30 KB Swings (53/35)
-30 Walking Lunges
-30 Knees to Elbows
-30 Push Press
-30 Supermans
-30 Wall Ball Shots
-30 Burpees
-30 Double Unders

Thursday, July 30, 2015-Workout

Warm-up
50 Double Unders
3 Rounds:
-25m butt kicks
-25m high knees
-5 push-ups
-10 air squats

Skill
3 minute AMMAP on the rower

Conditioning
4 Rounds for time:
-300m run
-10 Medball Cleans
-15 Wallball Shots
-20 Medball sit-ups

Wednesday, July 29, 2015- Workout

Warm-up
500m row
3 rounds
-5 inchworm squats
-10 shoulder taps in plank
-10 Straight leg raises on the bar

Strength
EMOM Ascending DB Manmakers

Conditioning
8 rounds TABATA each of:
-knees 2 elbows
-goblet squats
-burpees

Monday, July 27, 2015-Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

2 Rounds:

-10 pull-ups

-10 push-ups

-10 sit-ups

-10 air squats

 

Conditioning:

Part 1 - Run 800m

Rest about 3 Minutes

Part 2 -
30 - 20 - 10 -
- Box Jumps
- Row for Calories

Rest about 3 Minutes

Part 3 -
AMRAP in 6 Minutes -
- 15 Unbroken Squats
- 30 Unbroken Double Unders (or 100 Singles)
If you break either the squats or double unders then start that set over.

Post results for each part of the workout to comments. 

NO SATURDAY WORKOUT TOMORROW

Thursday, July 23, 2015-Workout

Warm-up

400m run

3 rounds

-3 pull-ups

-6 sit-ups

-9 squats

Skill

50m sprint x 10 (working up to 100%)

Conditioning
For Time:
- 30 Burpees 
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall ball shots, 20/14
- 30 Double Unders

Post times and any mods to comments.

Wednesday, July 22, 2015-Workout

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

Skill:

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

Conditioning:
21 - 15 - 9:

- Ring or Decline Push-Ups

- Box Jumps (30/24)

- Pull-Ups

Post workout results to comments.

Monday, July 20, 2015- Workout

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

Strength:

Deadlift

5-3-1+

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.

SATURDAY CLASS CHANGE

Instead of class on Saturday, many of our athletes will be participating in this fundraiser.  All are welcome!!

Thursday, July 16, 2015-Workout

Warm-up

3 rounds:

-100m run

-10 lunges

-10 dips

-10 jumping pull-ups

Skill

TABATA alternating

-burpees

-scissor kicks

Conditioning

For Time:

4 Rounds

- 50 Double Unders

- 40 Air Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Ring Rows

Wednesday, July 15, 2015-Workout

Warm-up

50 double unders

2 rounds

-10 push-ups

-10 jumping squats

-10 sit-ups

Skill

1 mile for time

Conditioning

AMRAP in 7 Minutes - 
- 150m Shuttle Run
- 7 Power Cleans (115/75)
- 7 Pull-Ups

Rest 3 minutes and repeat AMRAP

Monday, July 13, 2015- Workout

Warm-up

500m row

2 rounds:

-10 PVC pass throughs

-30s Samson stretch

-10 squats

-10 shoulder taps

Strength

Deadlift (3-3-3+)

Conditioning

For Time:

4 x 30/30 of the following -
- Burpees
- Kettle Bell Swings (50/35)
- Box Jumps (24/20)
- Jumping Lunges

Perform each movement for 4 rounds of 30 seconds on followed by 30 seconds of rest.  We will have a 2 minute rest between each movement.

Saturday, July 11, 2015- Workout

Warm-up

400m run

4 rounds

-8 lunges

-8 push-ups

-8 sit-ups

-8 pike jumps

Skill

AMRAP in 2 minutes of

Double unders

Conditioning

3 RFT:

25m broad jump

20 Kettlebell Swings

25m broad jump

20 unbroken squats

25m broad jump

20 alternating KB snatch

25m broad jump

20 burpees

Thursday, July 9, 2015-Workout

Warm-up

400m run

3 rounds:

-5 pull-ups

-10 lunges

-15 sit-ups

Skill

TABATA push-ups

Conditioning

5 RFT:

-200m Sandbag run

-5 SB get-ups

-10 SB sit-ups

-15 SB squats

Wednesday, July 8, 2015-Workout

Warm-Up:
- 50 Double Under attempts
- Joint Mobility
- 2 Rounds: 

-3 Turkish get-ups

-6 push-ups

-9 inchworm squats

Conditioning 1:
- 4 x 100m Sprint (50,75,90,100)

Strength:

- 1 Hang Squat Clean in 1st Minute (135/95)

- 2 HSC the 2nd Minute

...

- 9 HSC in minute 9 

- 10 HSC in minute 10

Conditioning 2:
- 2k Row

Post workout results to comments.

Monday, July 6, 2015- Workout

Warm-up

-400m run

2 rounds:

-10 dips

-10 lunges

-5 pull-ups

Strength

Deadlift 5-5-5+

Conditioning
4 Rounds, each in 3 minutes:
- 200m Run
- 10 Box Jumps (24/20)
- AMRAP Deadlifts (155/105)

(2 min rest between rounds)

Saturday, July 4, 2015-Workout

Warm-up

800m run

3 rounds

-5 pull-ups

-10 push-ups

-15 squats

Conditioning

5 Rounds for Time:

- 7 Pull-Ups

- 4 G2O

- 17 Lunges

- 76 Lateral Jumps over bar