Monday, July 31, 2017

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

2 Rounds:

-10 pull-ups

-10 push-ups

-10 sit-ups

-10 air squats

Birthday Workout

Thursday, July 27, 2017

Warm Up
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 10 Dips
- 15 Pull-Ups
- 20 Sit-ups
- 25 Mountain Climbers

- 30 s Sampson Stretch

Skill

Group Stretching

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, 65/45
- 30 Supermans
- 30 Wall ball shots, 20/14
- 30 Double Unders

Wednesday, July 26, 2017

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 10 Dips
- 15 Pull-Ups
- 20 Sit-ups
- 25 Mountain Climbers

- 30 s Sampson Stretch

Skill:

3 Rounds -
- 10 Barbell Roll-Outs
- 30s Rest
- 10 Bent Over Row
- 30s Rest

Conditioning
4 Rounds for time:
-300m run
-10 Medball Cleans
-15 Wallball Shots
-20 Medball sit-ups

Monday, July 24, 2017

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 10 Dips
- 15 Pull-Ups
- 20 Sit-ups
- 25 Mountain Climbers

- 30 s Sampson Stretch

Conditioning 1:
- 100m Burpee Broad Jump

Strength:

10 m EMOM

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

- 4 WWL the 2nd Minute

...

- 18 WWL in minute 9 

- 20 WWL in minute 10

Conditioning 2:
4 Sets Tabata of:
- Squats
- Hollow Rocks
- Kettle Bell Swings

- Push-Ups

Thursday, July 19, 2017

Warm-Up:

-Stretching

-50m High Knees

-50m Butt Kicks

-20 Jumping Squats

-20 Sit-ups

-5 Inch Worm Push Up

Skill:

TABATA

Med Ball Cleans

Conditioning:

Crossfit's Annie

For Time:

50-40-30-20-10 reps of

-double unders

-sit-ups

Wednesday, July 19, 2017

Warm-Up:
-Stretching
-50 m High Knees
-50 m Butt Kicks
-20 Jumping Squats
-20 Sit-ups
-5 Inch Worm Push Ups

Skill:
6 min. EMOM 5 Turkish Get-Ups
Group Stretch Focus

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

Monday, July 17, 2017

Warm-Up:
-Stretching
-50 m High Knees
-50 m Butt Kicks
-20 Jumping Squats
-20 Sit-ups
-5 Inch Worm Push Ups

Skill:
10 Min. EMOM
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead

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

Thursday, July 13, 2017

Warm-Up
Stretch
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skill:

Tabata Jumping Squats

Conditioning:

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

Monday, July 10, 2017

Warm-Up
Stretch
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skill:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest

Conditioning:

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Cash Out:

30 Burpees

Thursday, July 6, 2017

Warm Up:
Stretching
Light jog
20 Burpees

Skill:
EMOM 6 min Ascending
DB Manmakers

Conditioning:
For Time:
Run 1 mile
20 Box Jumps
20 Push Ups
20 Sit Ups
20 KB Swings
Run 800 m

Wednesday, July 5, 2017

Warm Up:
Stretching
Light jog
20 Burpees

Strength:
Group Fun

Conditioning:
4 Rounds in 3 min ea. with a 2 minute rest in-between
-250 m row
- 100 singles
-20 KB swings
AMRAP burpees

Monday, July 3, 2017

Please enjoy this family time as we celebrate our country's birth and our FREEDOM!

WOD will resume on Wednesday, July 5, 2017