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