Thursday, April 27, 2017

Warm-up-
Whiteboard posted

Skill-
1000 m row for time

Conditioning -

50-40-30-20-10
- Double Unders
- Sit-Ups

Wednesday, April 26, 2017

Warm-up
Whiteboard posted

Skill
TABATA
-Leg raises
- Supermans

Conditioning
For Time:
4 Rounds - 
- 400m Run
- 20 Box Jumps
- 20 Wall Ball Shots
- 20 Walking Lunges

Monday, April 24, 2017

Warm-Up:
-Whiteboard Posted Warm-up


Strength:
Ascending 8 min. EMOM
Deadlift, hang power clean, front squat

Conditioning:
For Time:

- 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

Thursday, April 20, 2017

Warm-Up:
-Whiteboard Posted Warm-up


Strength:
Tabata
-Leg Raise
-Mountain Climbers


Conditioning:
Crossfit's Cindy
AMRAP in 20 Minutes:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Scaled - 3/6/9 and/or shortened time 
Post results

Wednesday, April 19, 2017

Warm -Up:
-Whiteboard Warm-up

Group:
-Squat Challenge
-Active rest 3 min.
-Jump Rope (Singles) Challenge

Conditioning:
For Time:
21-15-9
-Burpee Box Jump Over
-KB Swings
-Sit ups

Monday, April 17, 2017

Warm-Up:
Stretching
Light jog
Max Plank Hold
2 Rounds:
10 Jumping Squats
20 Sit-ups
30 Lunges

Strength:
Front Squat Wendler Week 4 (De-load)
5,5,5
40%,50%, 60% of 90% 1RM

Conditioning:
15 min.EMOM complete:
- 5 Burpees
- 10 Squats
- 15 Double Unders

Thursday, April 13, 2017

Warm-Up:
-Whiteboard Posted Warm-up


Strength:
Tabata
-Leg Raise
-Mountain Climbers


Conditioning:
Crossfit's Cindy
AMRAP in 20 Minutes:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Scaled - 3/6/9 and/or shortened time 
Post results

Wednesday, April 12, 2017

Warm -Up:
-Whiteboard Warm-up

Group:
-Squat Challenge
-Active rest 3 min.
-Jump Rope (Singles) Challenge

Conditioning:
For Time:
21-15-9
-Burpee Box Jump Over
-KB Swings
-Sit ups

Monday, April 10, 2017

Warm-Up:
Stretching
Light jog
Max Plank Hold
2 Rounds:
10 Jumping Squats
20 Sit-ups
30 Lunges

Strength:
Front Squat Wendler Week 3
75%, 85%, 90% - 5, 3, 1+

Conditioning:
For Time:
3 Rounds -
- 600m Run
- 20 Knees to Elbows
- 30 Air Squats

Thursday, April 6, 2017

Warm Up:
Whiteboard Posted Warm Up

Strength:
Sprint Work
8- 100m building up to 100%

Conditioning:
For Time:
30 / 20 / 10 -
- Kettlebell Swings
- Goblet Squats

Wednesday, April 5, 2017

Warm Up:
Whiteboard Posted Warm Up

Skill:
Tabata Superman/Hollow Rock

Conditioining:
AMRAP in 20 Minutes
- 200m Run
- 10 Box Jumps
- 15 Push Press

Monday, April 3, 2017

Warm-UP:
Light Jog
50 m High Knees
50 m Butt Kicks
15 Burpees
Joint Mobility
Deep Stretches

Strength:
Wendler Week 2 Front Squat
3, 3, 3+ ; 70%, 80%, 90% of your 1RM

Conditioning:
Tabata This
Row
Squats
Pull Ups
Push Ups
Sit Ups
Box Jumps
1 minute Active Rest Interval Between Movements