Monday, February 29, 2016-Workout

Warm-up

300m run

3 rounds:

-5 pull-ups

-10 push-ups

-15 squats

Group mobility

Conditioning

Crossfit's Open 16.1 Scaled

AMRAP in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Thursday, February 25, 2016-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)

February 24, 2016-Workout

Warm-Up
Light jog

3 rounds:

25m high knees

25m butt kicks

5 pull-ups

5 push-ups

Skill

500m 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 

Monday, February 22, 2016-Workout

Warm-Up:
3 Rounds - 
- 100m Jog
- 25m High Knee
- 25m Broad Jump
- 10 Push-Ups

Strength:
3 DB manmakers EMOM for 6 minutes

Conditioning: 
4 Rounds, each in 3 minutes -
- 250m row
- 10 Wall Ball Shots
- AMRAP of Box Jumps (24/20) or Kettle Bell Swings (60/40)

Rest 3 minutes between rounds. 

alternate BJ's and KBS completing 2 rounds of each. Score is total reps of box jumps and KBS.

Post workout results to comments.

Thursday, February 18, 2016-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 partner Burpee Broad Jump

Conditioning:

4 Rounds -

- 400m Run

- 15 Kettle Bell Swings (62/44)

- 25m KB Walking Lunges (62/44)

Wednesday, February 17, 2016-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

Monday, February 15, 2016-Workout

Warm-up

400m run

25m burpee broad jump 

Max time plank hold

25m burpee broad jump

10 PVC pass throughs 

30 sec Samson stretch on each side

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

Thursday, February 11, 3016-Workout

Warm-Up: 
3 Rounds -
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
- 20 Double Unders (50 Singles)

Group Warm-Up:
- 1 Mile Run or 2000m row

Conditioning: 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1-
- Push-Ups
- Sit-Ups
- Squats

Wednesday, February 10, 2016-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, February 4, 2016-Workout

Compare your time and modifications today to the baseline we did at the beginning of the year.

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

50 Double unders or attempts

Skill

Group mobility

Conditioning

Baseline

For Time:

-500m row

-40 squats

-30 sit-ups

-20 push-ups

-10 pull-ups

Rest 5 min

AMRAP in 5 min:

-20 Double Unders

-10 KBS

Wednesday, February 3, 2016-Workout

Warm-up

400m run

3 rounds

-25m butt kicks

-25m high knees

-5 burpees

Skill

TABATA alternating

-push-ups

-sit-ups

Conditioning
For Time:
21-15-9 -
- Ground to Overhead (135/95)
- Bar-Facing Burpees
- Double Unders

Tuesday, February 2, 2016-Last Day of Challenge

Post food log below

Monday, February 1, 2016-Workout

Warm-Up -

- Light Jog

- Accumulate 50 DU's

- 1 Round:

-10 pull-ups

-15 push-ups

-20 squats

Group Warm-Up -

- 3 Rounds of 30s/30s on Rower

Strength -

- Back Squat 

3 EMOM for 8 minutes

Conditioning -

AMRAP in 10 Minutes of -
- 200m Run
- 10 Wall Ball Shots

Post food logs below