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