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)

Monday, October 10, 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
Med. ball clean

Conditioning: 

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

Wednesday, October 5, 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

Conditioning:
Amrap in 10 min -
- 20 Bumper Plate Ground to Overhead
- 15 Bumper Plate Leg Raises
- 15 Bumper Plate Sit-Ups

2 minute rest

Amrap in 10 min -
- 15 KB Deadlift
- 10 KB Swings
-  5 KB Squats

Cash Out:

300 single jump rope

Monday, October 3, 2016

Warm-up:
300m run
2 Rounds 
-10 squats
-10 push-ups
-10 Sit-ups
-10 pull-ups
-10 dips
-10 lunges
- 30 s Sampson stretch

Skill:

500 m row for time

Strength: 
- 30 Burpees 
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall ball shots, 20/14
- 30 Double Unders