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