Thursday, July 28, 2016-Workout

Warm-up

30 Double Unders or 100 singles unbroken (if you miss, you start over...up to 3 minutes)

-3 rounds

-5 pull-ups

-10 shoulder taps

-15 squats

Skill

400m x 2 (1 at 70% and 1 for time)

Conditioning

Crossfit's "Fran"

21-15-9 of

-thrusters (95/65)

-pull-ups

Cash-out

30 burpees for time

Wednesday, July 27, 2016-Workout

Warm-Up:
5 Rounds -
- 5 Pull-Ups
- 10 Dips
- 15 Jumping Squats 

Sprint Work: 
- 5 x 100m Sprint

Conditioning:

For Time -
- 200m Run
- 16 Kettlebell SDHP
- 16 Goblet Squats
- 400m Run
- 8 Kettlebell SDHP
- 8 Goblet Squats
- 800m Run
- 4 Kettlebell SDHP
- 4 Goblet Squats

Monday, July 35, 2016-Workout

Warm-Up:
3 Rounds -
- 5 Wall Walks
- 10 Hanging Leg Raises
- 15 Ring Rows

Group Warm-Up:
10 Minute EMOM -
- 3 Power Clean 
- 3 Push Press
- 3 Back Squat 

Conditioning:
8 Rounds Tabata of:
- Double Unders
- Goblet Squats
- Knees to Elbows
- Row for Calories

Wednesday, June 20, 2016-Workout

Warm-Up:
3 rounds:

-100m run

-5 pull-ups

-10 push-ups

-15 squats

Group Warm-Up:
3 Rounds -
- 5 Wall Walks
- 30s Rest/transition
- 12 Weighted DB Step-Ups (6 per leg)
- 30s Rest/transition

Conditioning: 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1-
- Wall Ball Shots
- Medball Cleans
- Medball Sit-Ups

Medball Clean:

Monday, July 18, 2016-Workout

Warm-up

1. 100m x 5

Trying to stop at 100m

1 burpee for each m you are under

1 pull-up for each m you are over

2. 3 Rounds:

-6 dips

-12 mountain climbers

Conditioning 1

Crossfit's Grace

For Time:

30 Clean and Jerks (135/95)

Rest 3 minutes

Conditioning 2

Crossfit's Annie

For Time:

50-40-30-20-10 reps of

-double unders

-sit-ups

Thursday, July 14, 2016-Workout

Warm-up

50 double under attempts 

4 rounds:

-5 push-ups

-10 shoulder touches

-10 mountain climbers

-5 PVC pass throughs

Strength

EMOM for 8 minutes

-5 Power Cleans (increase weight as needed)

Conditioning

10 minute AMRAP of:

-5 burpees

-10 KB SDHP

-15 KBS

Wednesday, July 13, 2016-Workout

Warm-Up:
3 Rounds -
- 200m Run
- 5 Strict Pull-Ups 
- 1 Minute Deep Squat (use pole for balance)

Conditioning:

10 Rounds -

- 100m Sprint

- 10 Push-Ups

- 10 Box Jumps (30/24)

Monday, June 11, 2016-Workout

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

50 Double unders or attempts

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

Thursday, July 7, 2016-Workout

Warm-Up:
- 2000m Partner Row

(While one person is rowing their partner must hold a bumper plate overhead without resting it on their body)

Conditioning:
For Time -

- Run 1 Mile

- 15 Squat Cleans (155/105)

- Run 800m

- 15 Squat Cleans (155/105)

- Run 1 Mile

Wednesday, July 6. 2016-Workout

Warm-up

300m run

3 rounds:

-5 pull-ups

-10 push-ups

-15 squats

Conditioning

“7/4/1776”

7 Rounds of:

4 Power Cleans (225/155)

17 Push-ups

then immediately after the 7 rounds do,

76 Wall Balls

WORKOUT CANCELLED JULY 4th

See you Wednesday and enjoy this time with your family!!!