Thursday, June 29, 2017

Warm Up:
Stretching
Light Jog
2 Min of double under practice
20 PVC Pipe Pass throughs
20 Mountain Climbers
20 Sit- ups
Maximum  Plank Hold
Maximum Leg Raise

Skill:

5 X 100 m Sprint Working up to 100%

Conditioning:

For Time:

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Double Unders (or 150 singles)

400m Run

Wednesday, June 28, 2017

Warm Up:
Stretching
Light Jog
2 Min of double under practice
20 PVC Pipe Pass throughs
20 Mountain Climbers
20 Sit- ups
Maximum  Plank Hold
Maximum Leg Raise

Skill:
Group Workout

Conditioning:
For Time:
30 - 20 - 10
- Deadlift  (225/135)
- Burpees

Monday, June 26, 2017

Warm Up:
Stretching
Light Jog
2 Min of double under practice
20 PVC Pipe Pass throughs
20 Mountain Climbers
20 Sit- ups
Maximum  Plank Hold
Maximum Leg Raise

Skill:
Wendler Back Squats Week 4

Conditioning: 
3 Rounds:
AMRAP in 4 Minutes:
- 400m Run
- AMRAP Dips, Sit-Ups, or Burpees
- 2 Minute Rest

Each round will start with a 400m run.  When you get back from the run you will do as many reps as possible of either dips (box, ring, or bar), ab-mat sit-ups, or burpees.  You will do one round with each movement, but can do it in whatever order you'd like

Thursday, June 22, 2017

If it is raining or it looks threatening, we will work out inside

Warm-Up:
Stretching
Light jog (if indoors then a couple of laps around the sanctuary)
3 Rounds
10 Wall Walks
10 Push Ups
10 Sit ups

Strength:
10 Emom Ascending Deadlifts (135/95)
- Add weight after every three minutes


Conditioning:
15 min. AMRAP
300m run or 2 stair loop
5 DB Man Makers
15 DU or 45 Singles
20 Unbroken Squats

Wednesday, June 21, 2017

Warm Up
Stretching
Light Jog
3 Rounds
10 Wall Walks
10 Push Ups
10 Sit Ups

Skill:
TABATA
-Leg raises
- Planks

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

Monday, June 19, 2017

Warm Up
Stretching
Light Jog
3 Rounds
10 Wall Walks
10 Push Ups
10 Sit Ups

Strength
Wendler Week 3 Back Squats

Conditioning

EMOM for 12 minutes

-8 waiter lunges

-8 alternating DB snatch

-rest until start of next minute

Thursday, June 15, 2017

Warm Up
100m x 5 row

Trying to stop at 100m

1 burpee for each m you are under

1 pull-up for each m you are over

3 Rounds:

-6 dips

-12 mountain climbers

Strength -

TABATA

-Push-ups

-Sit-ups

Conditioning -

3 Rounds -

- 50 Unbroken Squats

- 800m Run

The squats are designed to be performed unbroken. As extra encouragement to do them that way you will perform a 25 double under or 75 singles penalty for every break you take during the workout. The penalty jump ropes will be done after the workout before you leave.

Wednesday, June 14, 2017

Warm Up
100m x 5 row

Trying to stop at 100m

1 burpee for each m you are under

1 pull-up for each m you are over

3 Rounds:

-6 dips

-12 mountain climbers

Skill:
TABATA
-Leg raises
- Supermans

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

Monday, June 12, 2017

Warm Up
100m x 5 row

Trying to stop at 100m

1 burpee for each m you are under

1 pull-up for each m you are over

3 Rounds:

-6 dips

-12 mountain climbers

Strength

Wendler Week 1 Back Squat

Conditioning

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -
- Shoulder to Overhead (95/65)
- Walking Lunges
- Knees to Elbows (or 2x Sit-ups)

Thursday, June 8, 2017

Warm Up:
Stretching
Light jog
2 Rounds
10 Squats
10 Lunges
10 Pull ups
10 Sit ups
10 Dips

Skill:
Tabata
Alternating DB Bench Press & Sit-Ups

Conditioning:
AMRAP in 15 Minutes-
- 300m Run
- 3 Power Cleans (135/95)
- 6 Front Squats (135/95)
- 9 Push Press (135/95)

Wednesday, June 7, 2017

Warm Up
Stretching
Light jog
2 Rounds
10 Squats
10 Lunges
10 Pull ups
10 Sit ups
10 Dips

Skill
10 Min.  EMOM Ascending DB Snatches

Conditioning
Tabata

- DB Push Press (35/25)

- Sit-Ups

- Box Jumps (24/20)

- Double Unders

- Row for Calories

Monday, June 5, 2017

Warm Up
Stretch
Light Jog
2 Rounds
15 Burpees

Conditioning
Group WOD - Since we took Memorial Day Off
Find a partner or two and team up to complete Crossfit's Hero Workout
Murph
1 Mile Run
100 Pull-Ups
200 Push- Ups
300 Squats
1 Mile Run

Thursday, June 1, 2017

Warm Up
Whiteboard Posted Warm Up

Skill
6- 100m Sprints (working up to 100%)

Conditioning
CrossFit "D.T."
5 Rounds:
- 12 Deadlift (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Press (155/105)