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