Thursday, January 29, 2015-Workout

Warm-up

3 Rounds

100m run

-5 inchworm push-ups

-10 lunges

-10 PVC pass throughs 

Skill

4 rounds TABATA each of:

-plank holds

-jumping squats

Conditioning

Partner workout for time:

- 100m partner MedBall throw

- 100 Wall Ball Shots

- 100 Partner MedBall Sit-Ups

- 100 MedBall Box Jumps

- 100m partner MedBall throw

**if uneven numbers, 1 person can complete half numbers, substituting a 100m medball run instead of the throw.

Wednesday, January 28, 2015-Workout

Warm-up
500m row
3 Rounds:
-5 Pull-ups
-10 Push-ups
-15 Squats

Skill
Sprint Work
10x100m sprint working up to 100%

Conditioning
AMRAP in 10 minutes
-5 Shoulder to Overhead (135/95)
-10 Toes to Bar
-15 Deadlifts (135/95)

Baseline Leaderboard (1/26/15)

1. Gerald 4:57 (Rx'd)
2. Jonathan 6:25 (Rx'd)
3. Kale 6:27 (Rx'd)

800m Run Leaderboard (1/21/15)

1. Gerald 2:54
2. Jordan 3:04
3. Kale 3:35

Monday, January 26, 2015- Workout

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

50 Double unders or attempts

Strength

Back Squat

5-3-1+

Conditioning

Baseline

For Time:

-500m row

-40 squats

-30 sit-ups

-20 push-ups

-10 pull-ups

Rest 5 min

AMRAP in 5 min:

-20 Double Unders

-10 KBS

Thursday, January 22, 2015- Workout

Warm-up

3 Rounds

100m run

-5 inchworm push-ups

-10 lunges

-10 PVC pass throughs 

Skill

Shoulder and hip mobility

Conditioning

21-15-9

-Power Cleans (135/85)

-Box Jumps (23/20)

Wednesday, January 21, 2015- Workout

Warm-up

500m row

3 Rounds:

-10 Dips

-10 Push-ups

-15 Squats

Skill

800m for time

Conditioning

AMRAP in 15 minutes

-200m run

-10 Ground to OH with bumperplate 

-10 OH walking lunges

-10 Ring Rows

Monday, January 19, 2015- Workout

8:30AM CLASS IS CANCELLED.  EVENING CLASSES WILL BE AS SCHEDULED AT 5:30 and 6:30.

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

50 Double unders or attempts

Strength

Back Squat

3-3-3+

Conditioning

5 Rounds for Time:

100m Sandbag Run

5 SB Get-ups

10 SB Sit-ups

15 SB Squats

Thursday, January 15, 2015- Workout

Warm-up

3 Rounds

100m run

-5 inchworm push-ups

-10 lunges

-10 PVC pass throughs 

Skill

DB Manmakers

3 EMOM for 8 minutes

Conditioning

3 Rounds for Time:

-400m

-14 alternating DB Snatch

-14 sit-ups

Wednesday, January 14, 2015- Workout

Warm-up

500m row

3 Rounds:

-10 Dips

-10 Push-ups

-15 Squats

Skill

Sprint Work (stair loop)

5x150m working up to 100%

Conditioning

AMRAP in 10 minutes

-20 Double Unders (60 singles)

-10 Deadlift (185/105)

-10 Box Jumps (24/20)

Monday, January 12, 2015- Workout

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

50 Double unders or attempts

Strength

Back Squat

5-5-5+

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

Thursday, January 8, 2015- Workout

Warm-up

3 Rounds

100m run

-5 inchworm push-ups

-10 lunges

-10 PVC pass throughs 

Skill

EMOM for 8 min

DB Thrusters (1 on 1st min, 2 on 2nd...)

Conditioning

4 Rounds for Time:

100m Run

10 push-ups

15 medball sit-ups 

20 WBS

Payment Reminder:  just a reminder that 1st quarter payments were due Jan 1st.  As always, we don't want money to ever keep someone from working out.  So if it's an issue, please set up a time to meet with me and discuss an alternate payment plan.

Wednesday, January 7, 2015- Workout

Warm-up

500m row

3 Rounds:

-10 Pull-ups

-10 Push-ups

-15 Squats

Skill

Squat Therapy

Conditioning

AMRAP in 15 min

-300m run

-15 Box Jumps

-10 Hang Power Cleans (115/75)

-5 Shoulder to Overhead (115/75)

Monday, January 5, 2015- Workout

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

50 Double unders or attempts

Strength

Back Squat

Find 1 RM

Conditioning

For Time:

10-20-30-40

-Double Unders

-Kettlebell Swings (60/44)

-Goblet Squats(60/44)