Christmas Day 2017

Merry Christmas!  For unto us a child is born!  Praise the Lord!

No workout this week.  We will resume Wednesday, January 3, 2018

Thursday, December 21, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning:

"12 Days of Christmas"
- 1 Hundred Meter Sprint
- 2 Pull-Ups, 100m Sprint
- 3 Burpees, 2 PU's, 100m Sprint
- 4 Hollow Rocks (8 sit-ups), ...
- 5 Rows on Rings, ...
- 6 Front Squats (95/65), ...
- 7 Power Cleans (95/65), ...
- 8 Walking Lunges
- 9 Box Jumps (24/20)
- 10 Kettlebell Swings (62/45)
- 11 Double Unders (33 Singles)
- 12 SB Get-Ups

Performed in the manner that the song is sung. 

Wednesday, December 20, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 100m Burpee Broad Jump

Strength:

10 min. EMOM Ascending WWL

- 2 Weighted Walking Lunges in 1st Minute (95#/65#)

- 4 WWL the 2nd Minute

...

- 18 WLL in minute 9 

- 20 WLL in minute 10

Switch legs each minute

Conditioning 2:
2 Sets of Alternating Tabata of:
- Squats
- Kettle Bell Swings

- Supermans

- Hollow Rocks

Monday, December 18, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 500m Row

Strength:

10 min EMOM Ascending Push Press

- 1 Push Press in 1st Minute (115/75)

- 2 PP the 2nd Minute

...

- 9 PP in minute 9 

- 10 PP in minute 10

Conditioning 2:
3 Rounds -
- 400m Run
- 10 Pull-Ups
- 10 Box Jumps (30/24)

Thursday, December 14, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Group Warm-Up:
- 4 - 30s Plank Holds (30s Rest Between)

Conditioning 1:

- 800m Run

Conditioning 2:

7 Rounds -
- 7 Knees to Elbows
- 7 Burpee Box Jump Overs (24/20)

Wednesday, December 13, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 4 x 100m Sprint (50,75,90,100)

Conditioning 2:

5 Rounds -

- 200m Run
- 10 Kettlebell Swings
- 5 Box Jumps (30/24)

Monday, December 11, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 30 Calories for Time on the Rower, 30 Seconds Rest
- 20 Calories for Time, 20 Seconds Rest
- 10 Calories for Time

Strength:

10min EMOM Ascending Deadlift

- 1 Deadlift in 1st Minute (275/155)

- 2 DL the 2nd Minute

...

- 9 DL in minute 9 

- 10 DL in minute 10

Conditioning 2:
AMRAP in 12 Minutes -
- 3 Medball Cleans (20/14)
- 6 Wall Ball Shots (20/14)
- 9 Medball Sit-ups (20/14)

Thursday, December 7, 2017

No workout tonight due to ladies banquet

Wednesday, December 6, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 2 Minute AMRAP of Squats

3 minutes rest

Conditioning 2:

- 4 Rounds of 30 second plank hold followed by 30 seconds rest.

3 minutes rest

Conditioning 3:
7 Rounds -
- 7 Burpees
- 14 Walking Lunges

Monday, December 4, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Strength:

10 min. EMOM ascending Front Squats

- 1 Front Squat in 1st Minute (155/95)

- 2 FS the 2nd Minute

...

- 9 FS in minute 9 

- 10 FS in minute 10

Conditioning:
5 Rounds -
- 10 Tire Flips

- 5 Hang Squat Cleans (135/95)
- 30 DU's or 100 Singles

Thursday, November 30, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 500m Row

Strength:

10 min. EMOM

Ascending Power Cleans

- 1 Power Clean in 1st Minute (135/95)

- 2 PC's the 2nd Minute

...

- 9 PC's in minute 9 

- 10 PC's in minute 10

Conditioning 1:
- 4 x 100m Sprint (50,75,90,100)

Cashout

100 Unbroken Singles

Wednesday, November 29, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning #1:

10 Rounds -

- 5 Push-Ups

- 10 Sit-Ups

- 15 Squats

10 Minute Cut-off

Conditioning #2

2 Sets Tabata- Alternating

- Supermans

- Hollow Rocks

- DB Bent Over Row (45/35)

- DB Shoulder Press

Monday, November 27, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Group Warm-Up:
- AMRAP Squats in 2 Minutes

 Conditioning:
5 Rounds -
- 200m Run
- 10 Knees to Elbows
- 20 Walking Lunges

Monday, November 20, 2017

Thanksgiving Week- Workouts cancelled for the week.  See you Monday, November 27, 2017.

Thursday, November 16, 2017

Warm Up:

- Stretch

- Jog 300m

-  5 Inch Worm Push Ups
- 10 Lunges

- 15 Squats Unbroken

- 20 Pull Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Group Warm-Up:

- Turkish Get-Ups (3 per side DB,3 per side KB,3 per side Barbell)

Conditioning:

- Run 800m, Rest 4 Minutes
- Run 400m, Rest 3 Minutes
- Run 200m, Rest 2 Minutes
- Run 400m, Rest 1 Minute
- Run 800m

Wednesday, November 15, 2017

Warm Up:

- Stretch

- Jog 300m

-  5 Inch Worm Push Ups
- 10 Lunges

- 15 Squats Unbroken

- 20 Pull Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

- 3 Minute AMCAP Row (cals)

Conditioning:

- 12 Wall Ball Shots

- 1 Push-Ups

- 11 WBS

- 2 Push-Ups

- 10 WBS

- 3 Push-Ups

....

....

- 1 WBS

- 12 Push-Ups

Monday, November 13, 2017

Warm Up:

- Stretch

- Jog 300m

-  5 Inch Worm Push Ups
- 10 Lunges

- 15 Squats Unbroken

- 20 Pull Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

Find 1 RM Bench Press

Conditioning:

30 Pull-Ups
30 DB Bench Press (45/35)
30 Sit-Ups
30 Kettlebell Swings (62/44)
30 Box Jumps (24/20)
30 Double Unders (100 Singles)

Thursday, November 9, 2017

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

Find 1 RM Bench Press

Conditioning:

5 Rounds -
- 300m Run
- 10 Pull-Ups
- 15 Sit-Ups
- 20 Walking Lunges

Wednesday, November 8, 2017

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

TABATA 

- DB Snatches

Conditioning:

21-18-15-12-9-6-3

- Push Ups

- Wall Ball Shots

Monday, November 6, 2017

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

TABATA Plank and Leg Raises

Conditioning:

AMRAP in 12 Minutes-

- 50m Tire Flips

- 6 Burpees

- 12 Box Jumps (24/20)

- !8 Double Unders (60 Singles)

Thursday, November 2, 2017

Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Skill:
8 min. EMOM 5 DB Manmakers

Conditioning 1:
10 min. AMRAP
- 10 Deadlifts
- 15 Push-Ups
- 20 KB Swings

Conditioning 2:
4 Rounds -

- Run 400m

Rest approximately the time it takes you to run each 400 before starting the next. 

Wednesday, November 1, 2017

Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Skill:
-TABATA KB Swings


Conditioning:
6 Rounds - For Time
- 100m Sprint
- 10 Push-Ups
- 15 Sit-Ups
- 20 Unbroken Squats

Monday, October 30, 2017

Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Skill
- TABATA Supermans and Hollow Rocks

Conditioning:
AMRAP in 15 Minutes -
- 5 Power Cleans (135/95)
- 10 Push-Ups
- 15 Box Jumps
- 20 Bar Jump Overs

Thursday, October 26, 2017

Warm-Up:
Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Conditioning 1: 
- 2 x 500m Row (rest about 3 minutes between) 

Conditioning 2:
Approximately 5 minutes after last row...

CrossFit's Helen

3 Rounds -

- 400m Run

- 21 Kettlebell Swings

- 12 Pull-Ups

Wednesday, October 25, 2017

Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Strength:

- Bench Press (Find 1RM)

Conditioning:
3 Rounds, each in 3 minutes-

- 60 DU's (180 Singles)

- 6 Goblet Squats (50/35)

- AMRAP KB Swings

Monday, October 23, 3017

Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Strength:

- Bench Press (Find 1RM)

Conditioning:
For Time -

- 300m Sandbag Run

- 30 Sandbag Squats

- 30 Sandbag Sit-Ups

- 30 Sandbag Lunges

- 300m Sandbag Run

Thursday, October 19, 2017

Warm-Up:
- Light Jog
- Joint Mobility
- 10 Inch Worm Push Ups
- 15 Jumping Squats
- 20 Sit- Ups
- 25 Supermans
- 30 Sec. Deep Squat

Group Warm-Up:
- 4 x 30s/30s Row

Conditioning:

3 Rounds -

- 400m Run

- 30 Wall Ball Shots

- 30 Box Jumps

Wednesday, October 18, 2017

Warm-Up:
- Light Jog
- Joint Mobility
- 10 Inch Worm Push Ups
- 15 Jumping Squats
- 20 Sit- Ups
- 25 Supermans
- 30 Sec. Deep Squat

Strength:
Deadlift - Find 1 RM

Conditioning:
AMRAP in 18 Minutes -
- 10 DB Push Press (45/35)

- 15 Anchored Sit-Ups (w/ DB's)

- 20 DB Walking Lunges 

Monday, October 16, 2017

Warm-Up:
- Light Jog
- Joint Mobility
- 10 Inch Worm Push Ups
- 15 Jumping Squats
- 20 Sit- Ups
- 25 Supermans
- 30 Sec. Deep Squat

Strength:
EMOM 10 min. Ascending by 2 Deadlift 

Conditioning:
AMRAP in 15 Minutes -
- 6 Medball Cleans
- 12 Push-Ups
- 18 Walking Lunges

Thursday, October 12, 2017

Warm-Up:
- Light Jog
- Joint Mobility
- 10 Inch Worm Push Ups
- 15 Jumping Squats
- 20 Sit- Ups
- 25 Supermans
- 30 Sec. Deep Squat

Strength:
EMOM 8 min. Ascending by 2 Deadlift


Conditioning:
AMRAP in 15 Minutes -
- 6 Medball Cleans
- 12 Push-Ups
- 18 Walking Lunges

Wednesday, October 11, 2017

Warm-Up:
- Light Jog
- Joint Mobility
- 10 Inch Worm Push Ups
- 15 Jumping Squats
- 20 Sit- Ups
- 25 Supermans
- 30 Sec. Deep Squat

Group Warm-Up:
- Squat Therapy (Test & Re-Test)

Sprint Work:
- Run 1 Mile

Conditioning:
6 Rounds -
- 100m Tire Flips
- 6 Burpee Box Jump Overs (24/20)

Monday, October 9, 2017

Warm-Up:
- Light Jog
- Joint Mobility
- 10 Inch Worm Push Ups
- 15 Jumping Squats
- 20 Sit- Ups
- 25 Supermans
- 30 Sec. Deep Squat

Group Warm-Up:
- Coach's Choice

Strength:
- Clean Practice for Beginner Athletes
- 1 Rep Max for Seasoned Athletes

Conditioning:
4 Rounds -
- 300m Run
- 15 Power Cleans
- 15 Box Jumps (24/20)

Thursday, October 5, 2017

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:
EMOM for 10 min.
-Ascending Deadlifts

Conditioning:
AMRAP in 20 Minutes -

- 400m Run
- 10 Pull-Ups
- 20 Push-Ups
- 30 Squats

Wednesday, October 4, 2017

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