Wednesday, December 14, 2016

Happy Birthday Renee!!!!!

Birthday Warm-up: 

1961 m row

Birthday Strength: 

12 min EMOM 14 DB Bench Press

Birthday Conditioning:

55 Second ea. deep squat, sampson stretch
55 Squats
55 Single Jump Rope
55 Sit-ups
55 Pull Ups
55 Deadlifts
55 Hang Power Cleans
55 Mountain Climbers
55 Alternating DB snatches
55 Lunges

Monday, December 13, 2016

Warm Up:
2 Rounds Standard Warm-Up


Strength:
12 min EMOM Hang Power Clean, increasing weight every 4 mins.

For Time:

4 Rounds -
- 200m Run
- 30 Walking Lunges
- 20 Box Jumps
- 10 Hang Power Cleans 

Monday, December 7, 2016

Warm-Up:

2 Rounds Standard Warm-up

Strength:

TABATA

Bent Over Row 

Conditioning:

For Time:
Seven Rounds 
- 7 Deadlifts (305/220)
- 100m Gasser Sprint
- 15 Pull-Ups

Monday, December 5, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Strength:

Ascending 8 min. EMOM Hang Power Clean

Conditioning:

30 - 20 - 10 -

- Deadlift (155/105)

- Sit-ups

- Squats

Thursday, December 1, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Conditioning:

For Time:
- 10 Pull-Ups
- 20 Walking Lunges
- 30 Sit-Ups
- 40 Squats
- 800m Run
- 40 Squats
- 30 Sit-Ups
- 20 Walking Lunges
- 10 Pull-Ups

Wednesday, November 30, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

For Time:
- 400m Run

Conditioning:

Max Hold: Plank (resting on forearms hold plank for as long as possible.  as soon as your hips drop you are finished)

then

AMRAP in 15 Minutes -
- 150m Shuttle Run (first light pole and back, second light pole and back)
- 10 Box Jumps (24"/20")
- 20 Sit-Ups
- 30 Double Unders (100 singles)

Monday, November 28, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

For Time:

"The Turkey's Revenge"
- Run 1 Mile

21/15/9
- Squat Cleans (95/65)
- Ring Dips

- Run 1 Mile

This is a famous CrossFit workout called Elizabeth with 1 mile runs added before and after to spice things up a bit.

Thursday, November 24, 2016

Celebrate Thanksgiving with Family and Friends today.  There is so much to be thankful for!

Give thanks to the Lord, for He is good; His love endures forever.  Psalms 118:1

See you Monday!!

Wednesday, November 23, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

For Time:
- 400m Run Attempt to beat last week's time

Conditioning:

30 - 20 - 10 -

- Deadlift (155/105)

- Squats

- Sit-ups

Monday, November 21, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Strength:

5 Attempts Row 100m

For every meter over do a burpee

For every meter under do a pull-up

Conditioning:
For Time:
4 Rounds -
- 300m Run
- 15 Push Press (75/55)
- 20 Burpees
- 25 Air Squats

Thursday, November 17, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch


Conditioning:
For Time:

- 800m Run

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 -
- Double Unders (3x Singles)
- Sit-Ups

- 800m Run

Wednesday, November 16, 2016

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

For Time:
- 400m Run Attempting to beat last week's time

Strength:

Deadlifts 5,3,1

Conditioning:

AMRAP in 15 Minutes of:
- 6 Pull-Ups
- 9 Box Jumps
- 12 Kettlebell Swings

Monday, November 14, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch



Strength:
Alternating TABATA
-Sit-ups
-Plank Hold


Conditioning:

CrossFit's Kelly

5 Rounds for Time -

- 400m Run

- 30 Box Jumps (24/20)

- 30 Wallball Shots (20/14)

Thursday, November 10, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Conditioning:

AMRAP in 5 Minutes -

- DB Man-makers (45/35)

Active Rest 5 Minutes

AMRAP in 5 Minutes -

- Run 800m

- AMRAP Squats

Wednesday, November 9, 2016

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

For Time:
- 400m Run Trying to improve from last week's time


Strength:
Deadlift 3,3,3+

Conditioning:
3 Rounds 
- 15 Burpee Box Jump Overs (24/20)
- 30 Lateral Bar Jumps- 45 Sit-ups

Monday, November 7, 2016

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Skill:
-Tabata WB Shots

Conditioning:
3 Rounds(each in 4 minutes) -
- 400m Run
- 15 Box Jumps
- AMRAP of Pull-Ups, Push-Ups, or Sit-Ups (1 round of each, order is not important)

Thursday, November 3, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Conditioning:
-Run 1 mile
-50 Sit-ups
-Run 800
-25 Sit-ups

Wednesday, November 2, 2016

Warm Up: NOTE THE CHANGES
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

For Time:
- 400m Run Looking to beat last week's time

Strength:
- Deadlift 5,5,5+

Conditioning:

For Time:

3 Rounds - 

- 40 Double Unders

- 30 Kettlebell Swings

- 20 Overhead Walking Lunge Steps

Thursday, October 27, 2016

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

For Time:
- 400m Run

Conditioning:

30 - 20 - 10 -

- Deadlift (155/105)

- Burpees

Cash-Out:

- Not for time - 30 Pull-Ups 

(take your time and work on a good swing and getting full range of motion)

Wednesday, October 26, 2016

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Strength:

Find 1 RM Deadlift

Conditioning:

For Time -
- 50 Double Unders
- 100m Sandbag Run
- 40 Air Squats
- 100m Sandbag Run
- 30 Sit-Ups
- 100m Sandbag Run
- 20 Push-Ups
- 100m Sandbag Run
- 10 Pull-Ups
- 100m Sandbag Run

Monday, October 24, 2016

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

For Time:
8 Min EMOM
Ascending DB Manmakers

Conditioning:

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Box Jumps
- Burpees

Thursday, October 20, 2016

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

For Time:
- 400m Run

Conditioning:

30 - 20 - 10 -

- Deadlift (155/105)

- Burpees

Cash-Out:

- Not for time - 30 Pull-Ups 

(take your time and work on a good swing and getting full range of motion)

Wednesday, October 19, 2016

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Strength:
5 attempts - 100 m row
Do a burpee for each meter over 100
Do a jumping squat for each meter under 100

Conditioning: 

5 Rounds For Time: 

-Run 200m 

-10 Squats 

-10 Push Ups 

-10 Lunges

-10 KB Swings

-10 Sit Ups

Monday, October 17, 2016

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch


Strength:
Tabata: Alternating Superman and Hollow Rocks


Conditioning:
For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Sit-ups

Thursday, October 12, 2016

Warm Up: Please note the changes from the standard warm up
300 m run
2 Rounds
-15 squats
-15 push-ups
-15 dips
-15 walking lunges
-30s Samson stretch

Conditioning: 
For Time
Run 300m 
50 Air Squats
Run 300m
25 Push ups
Run 300m
50 Air Squats
Run 300m
25 Push ups

Note: Run to the street and back for a 300m, make sure you are doing a full depth squat- hip crease below the knee, chest down first on the push-up- do not drop your hips first

Wednesday, October 12, 2016

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Skill:
Sprint Work
5- 100m run, working up to 100%

Conditioning: 

For Time:
- AMRAP in 2 Minutes of Burpees (jumping onto plate)

Rest 3 min.

CrossFit's Fran
21 - 15 - 9 -
- Thrusters (95/65)
- Pull-Ups

Rest 3 min
- 4 Rounds of Tabata Sit-Ups (touching ground behind you with both hands at bottom, touching bottom of shoes on top)