Monday, February 27, 2017

Warm-up:
5 X 100 m row
Attempt to stop at 100.  One burpee for each number under 100, 2 jumping squats for each one over 100
If you land on 100, you don't need to attempt again

Strength:
Deadlift, Wendler Week 3
5, 3, 1+

Conditioning:

For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Ring Rows

Thursday, February 23, 2017

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Skill:
2 min sit-ups 

Conditioning:
4 Rounds, each in 3 minutes:
- 200m Run
- 10 Box Jumps (24/20)
- AMRAP Deadlifts (155/105)

(2 min rest between rounds)

Wednesday, February 22, 2017

Warm-UP:
300 m run
2 Rounds 
15 Sit-ups
15 Lunges
15 Dips
15 Squats

Strength:
Tabata Mountain Climbers

Conditioning:
For Time:
3 Rounds
100 m shuttle run
- 10 Burpees
- 20 Sit-ups
- 30 Walking Lunges 

Monday, February 20, 2017

Warm-up

Row 500m

2 rounds:

-10 DB Manmakers

-10 air squats

Skill

Deadlift Wendler Week 2

3,3,3

Conditioning

Crossfit's Cindy

AMRAP in 20 minutes of:

-5 pull-ups

-10 push-ups

-15 squats

IF Raining we will workout inside

Thursday, February 16, 2017

Warm-up

-300m run

3 Rounds

-1 min. deep stretch

-10 Squats

-10 Lunges

-10 Sit-ups

-10 Pull-ups

Strength

Bench DB Press 5 sets of 5
Last set of 5, do as many reps as possible

Conditioning

For Time:

10-20-30-40

-Double Unders

-Kettlebell Swings (60/44)

-Goblet Squats(60/44)

Wednesday , February 15, 2017

Warm-up

500m row

3 Rounds:

-10 Pull-ups

-10 Push-ups

-15 Squats

Skill

Tabata WB Power Cleans

Conditioning

AMRAP in 15 min

-300m run

-15 Box Jumps

-10 Hang Power Cleans (115/75)

-5 Shoulder to Overhead (115/75)

Monday, February 13, 2014

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50 Double unders or attempts

Strength

Deadlift Week 1 Wendler

5,5,5

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 9, 2017

Warm-up

3 Rounds

100m run

-5 inchworm push-ups

-10 lunges

-10 PVC pass throughs 

Skill

TABATA

-plank holds

-jumping squats

Conditioning

Partner workout for time:

- 100m partner MedBall throw

- 100 Wall Ball Shots

- 100 Partner MedBall Sit-Ups

- 100 MedBall Box Jumps

- 100m partner MedBall throw

**if uneven numbers, 1 person can complete half numbers, substituting a 100m medball run instead of the throw.

Wednesday, February 8, 2017

Warm-up
500m row
3 Rounds:
-5 Pull-ups
-10 Push-ups
-15 Squats

Skill
Sprint Work
10x100m sprint working up to 100%

Conditioning
AMRAP in 10 minutes
-5 Shoulder to Overhead (135/95)
-10 Pull-ups
-15 Deadlifts (135/95)

Monday, February 6, 2017

Warm-up

-300m run

-25m burpee broad jump 

-Max time plank hold

-25m burpee broad jump

-50 Double unders or attempts

Strength

Deadlift Find 1 RM

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, February 2, 2017

Warm-UP:
300 m run
2 Rounds 
15 Sit-ups
15 Lunges
15 Dips
15 Squats

Strength:
Tabata Mountain Climbers

Conditioning:
For Time:
3 Rounds
100 m shuttle run
- 10 Burpees
- 20 Sit-ups
- 30 Walking Lunges

Wednesday, February 1, 2017

Warm-up:
300m run
2 Rounds
15 Sit-ups
15 Box jumps
15 Squats
15 Inch worm push ups


Strength: 
Ascending 8 min EMOM Strict Press 

Conditioning:
For Time:
400m Run
30 Double Unders/ 90 singles
20 Burpees
400m Run
30 Double Unders/90 singles
20 Burpees