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

Thursday, July 2, 2015-Workout

Warm-up

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

- 50m Leap Frog

Strength:

EMOM for 10 minutes

Ascending burpees

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. 

Wednesday, July 1, 2015- Workout

****Just a reminder that today is the start of a new quarter so payments are due****

Warm-up

1. 100m x 5

Trying to stop at 100m

1 burpee for each m you are under

1 pull-up for each m you are over

2. 3 Rounds:

-6 dips

-12 mountain climbers

Conditioning 1

Crossfit's Grace

For Time:

30 Clean and Jerks (135/95)

Rest 3 minutes

Conditioning 2

Crossfit's Annie

For Time:

50-40-30-20-10 reps of

-double unders

-sit-ups