Wednesday, September 27, 2017

Warm-Up:

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Skill:
10 EMOM Ascending X's 2 Deadlifts 

Conditioning:
Crossfit's Helen
3 Rounds for time-
Run 400 m
21 KB Swings
12 Pull-Ups

Monday, September 25, 2017

Warm-Up

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Group Stretching & Strategy for Fall Work-Out

Conditioning

For Time

Baseline 

-500 m Row

-40 Squats (to a medball)

-30 Sit-Ups

-20 Push-Ups

-10 Pull-Ups

We will do this workout as a group.  Each athlete will have a "counter" following them through baseline.  

Thursday, September 21, 2017

Warm-Up

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Skill

Sprint Work

5 -100m Sprints

Conditioning

For Time

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Squats
- Bar Jump Over
- Deadlifts

Wednesday, September 20, 2017

Warm-Up:

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Skill:
10 EMOM Ascending X's 2 Deadlifts 

Conditioning:
Crossfit's Helen
3 Rounds for time-
Run 400 m
21 KB Swings
12 Pull-Ups

Thursday, September 14, 2017

Warm-Up

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Skill

Sprint Work

5 -100m Sprints

Conditioning

For Time

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Squats
- Bar Jump Over
- Deadlifts

Wednesday, September 13, 2017

Warm-Up

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Conditioning

Partner Workout

50m MB Toss

100 MB Sit-Ups

100 WB Toss

100 MB Step Ups

100 MB Lunges

50m MB Toss

Monday, September 11, 2017

Warm-Up

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Group Stretching & Strategy for Fall Work-Out

Conditioning

For Time

Baseline 

-500 m Row

-40 Squats (to a medball)

-30 Sit-Ups

-20 Push-Ups

-10 Pull-Ups

We will do this workout as a group.  Each athlete will have a "counter" following them through baseline.  

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Thursday, September 7, 2017

Warm Up:
Stretching
Light jog
20 Wall Ball Shots
20 Med Ball Sit Ups
20 Med Ball Step-Ups
20 Med Ball Lunges

Strength:
Scaled Bear Complex

Conditioning:
Crossfit's Helen
3 Rounds for time-
Run 400 m
21 KB Swings
12 Pull-Ups

** Please make plans to attend Monday's workout.  We will be making some plans for our fall workout schedule.

Wednesday, September 6, 2017

Warm Up:
Stretching
Light jog
20 Wall Ball Shots
20 Med Ball Sit Ups
20 Med Ball Step-Ups
20 Med Ball Lunges

Strength:
TABATA
-MB Sit-ups

Conditioning:
For Time:
4 Rounds -
- 300m Run
- 20 Step-Ups
- 30 Lunges

Monday, September 4, 2017

There will be no GTX workout today.  Enjoy the day with your family and friends!