Thursday, December 27, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-15 Push-Ups

-100m Bumper Plate Finger Hold Walk

Skill

Alternating TABATA of:

-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, December 26, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

Sprint Work:- 

- 6 x 100m Sprint

Conditioning:

AMRAP in 15 Minutes -
- 300m Run
- 10 Wallball Shots
- 10 Pull-Ups

Thursday, December 20, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

Conditioning:
"12 Days of Christmas"
- 1 Hundred meter sprint
- 2 Deck Squats
- 3 Shoulder to Overhead

- 4 V-Ups

- 5 Hang Power Cleans

- 6 Box Jumps (24/20)

- 7 Front Squats

- 8 Lateral Burpees

- 9 Deadlifts

- 10 Walking Lunges

- 11 Wallball Shots (20/14)

- 12 Pull-Ups

Athletes will use 1 bar for the entire workout.  RX'd is 135/95

The workout is performed just like the song is sang: (1); (2,1); (3,2,1); (4,3,2,1); etc...

There is a non-negotiable 30 minute cut-off on this workout. 

Wednesday, December 19, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

Group Warm-Up:
10 Minute EMOM -
- 3 Power Clean 
- 3 Push Press
- 3 Back Squat 

Conditioning:
8 Rounds Tabata of:
- Double Unders
- Goblet Squats
- Knees to Elbows
- Mountain Climbers

Monday, December 17, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

Skills:

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)

Cashout: 

5 Attempts of 100 Unbroken Singles

Thursday, December 13, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

Skills:
3 Rounds -
- 3 Wall Walks
- Rest 30s
- 8-10 Reps of DB Step-Ups
- Rest 30s

Conditioning:
AMRAP in 15m -

- 100m Sprint

- 15 Goblet Squats (60/40)

- 100m Sprint

- 15 Kettlebell Swings (60/40)

Wednesday, December 12, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

 Strength/Skill Practice:

3 Rounds -
- 60s DB Row
- Rest 30s
- 60s DB Lying Fly

- Rest 30s

Conditioning:
30 - 20 - 10-

- Deadlift (155/105)

- Box Jumps (24/20)

- Sit-Ups

Then

- Run 1 Mile

Monday, December 10, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises


Strength/Skill Practice:

3 Rounds -
- 60s Weighted Barbell Step-Ups (95/65)
- Rest 30s
- 60s Hollow Rocks

- Rest 30s

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

Thursday, December 6, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-15 Push-Ups

Conditioning
3 Rounds -
- 300m Run
- 20 DB Bent Over Row 
- 5 DB Manmakers

Cashout:
50 DB Alternating Snatches

Wednesday, December 5, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-15 Push-Ups


Group Warm-Up:
EMOM for 8 Minutes -
- 4 Burpees
- 8 Sit-Ups 

Conditioning: 

4 Rounds, Each in 3 Minutes -
- 100m Run
- 10 Box Jump Overs (24/20)
- AMRAP of Goblet Squats (62/44) or
- AMRAP of Kettlebell Swings (62/44)
Perform 2 rounds of each alternating

Monday, December 3, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-15 Push-Ups

Strength
Alternating TABATA
-Squats
-Lunges

Conditioning
For Time -
- 50 Deadlift (155/105)
- 40 Alternating DB Snatch (45/35)
- 30 Wall Ball Shots
- 20 KB Swings
- 10 HSPU or Wall Walks

Thursday, November 29, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Skill:

TABATA DB Snatches

Conditioning:

For Time, With a Partner

Run 200m (together)

100 DBU/300 Singles

Run 200m

100 Sit-Ups

Run 200m

100 Pull-Ups

Run 200m

100 Wall Balls

Run 200m

100 Burpees

Run 200m

100 KB Swings

Run 200m

100 Second Plank Hold

Run 200m

100 K2E

Wednesday, November 28, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Conditioning:
Spell Your Name WOD
Use all the letters of your first, middle and last name

A- 50 Jumping Jacks
B- 20 Sit-Ups
C- 30 Squats
D- 15 Push-Ups
E- 1 min. Wall Sit
F- 10 Burpees
G- 20 sec. arm Circles Front and Back
H- 20 Squats
I- 30 Jumping Jacks
J-15 Sit-Ups
K- 10 Push-Ups
L- 2 min. Wall Sit
M- 20 Burpees
N- 40 jumping Jacks
O- 25 Burpees
P- 15 sec. Arm Circles Front and Back
Q- 30 Sit-Ups
R- 15 Push-Ups
S- 15 Burpees
T- 15 Squats
U- 30 Dips
V- 3 min. Wall Sit
W- 20 Burpees
X- 60 Jumping Jacks
Y- 20 Sit-Ups
Z- 10 Push-Ups

Monday, November 26, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Strength:

Wendler Week 4 Bench Press

Conditioning:

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

Cashout:

10 Turkish Get-Ups Per Arm

Wednesday, November 21, 2018

No scheduled Workout for Wednesday or Thursday.  Enjoy the Thanksgiving holiday.

Monday, November 19, 2018

Enjoy the week with your family. We have so much to be grateful for.

Thursday, November 15, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Skill:
2 min. Sit-Ups
1 min. Rest
2 min. Push-Ups
1 min. Rest
2 min. Jump Rope


Conditioning:
3 Rounds -
- 800m Run
- 20 Kettlebell Swings
- 20 Pull-Ups

Wednesday, November 14, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Skill:
10 m. Ascending  EMOM 
Deadlifts Start with 2, increase by 2 ea. min.


Conditioning:
For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Monday, November 12, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Strength:
Wendler Week 3 Bench Press

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, November 8, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Conditioning:

3 Rounds - 

- 40 Double Unders

- 30 Kettlebell Swings

- 20 Overhead Walking Lunge Steps

Wednesday, November 7, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Strength:

Wendler Week Two  Bench Press

Conditioning:

30 Pull-Ups
30 DB Bench Press (45/35)
30 Sit-Ups
30 Kettlebell Swings (62/44)
30 Box Jumps (24/20)
30 Double Unders (100 Singles)

Cashout:

1000m Row

Monday, November 5, 2018

Warm Up:

Stretch

Light Jog

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Hanging Leg Raises

-5 Burpees

Conditioning:

TABATA Workout

1 Min. Rest Between Movements

- Mountain Climbers

- Sit Ups

- DB Snatches

- DB Push Press

- Supermans

Cashout: Run 1 mile

Thursday, November 1, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
7 min Ascending EMOM
3 Burpees, increasing by 2 each min.

Conditioning:

AMRAP in 5 minutes -
- 100m Sprint
- 5 Kettlebell Swings (62/40)
- 10 Unbroken Squats

Rest 2 Min.

AMRAP in 5 Minutes -
- 100m Sprint
- 5 Toes to Bar (hanging leg raises) or Dips (if we are inside due to weather)
- 10 Unbroken Push-Ups

Cash Out:
500 Singles

Wednesday, October 31, 2018

No Workout Tonight

Monday, October 29, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
Wendler Week 1 Bench Press
5, 5, 5+

Conditioning:
For Time:

- 10 Pull-Ups
- 20 Walking Lunges
- 30 Sit-Ups
- 40 Squats
- 800m Run
- 40 Squats
- 30 Sit-Ups
- 20 Walking Lunges
- 10 Pull-Ups

Thursday, October 25, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Conditioning:
AMRAP in 12 Minutes-
- 300m Run
- 3 Power Cleans (135/95)
- 6 Front Squats (135/95)
- 9 Push Press (135/95)

Cash-Out
10 Wall Walks

Wednesday, October 24, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
Alternating TABATA 
-Supermans
-Hollow Rocks

Conditioning:
For Time -
- 50 Double Unders
- 100m Sandbag Run
- 40 Air Squats
- 100m Sandbag Run
- 30 Sit-Ups
- 100m Sandbag Run
- 20 Push-Ups
- 100m Sandbag Run
- 10 Pull-Ups
- 100m Sandbag Run

Monday, October 22, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
Find 1RM Bench Press

Conditioning:
For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Thursday, October 18, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
TABATA
- WB Shots

Conditioning:
Seven Rounds -
- 7 Deadlifts (305/220)
- 100m  Sprint
- 15 Pull-Ups

Wednesday, October 17, 2018

Warm- Up:
Stretch
Light Jog
3 Rounds
-15 Lunges
-15 Sit-ups
-15 Push-Ups
-15 Squats

Strength:
Alternating Tabata
-DB Snatches
-KB Swings


Conditioning:
3 Rounds - 
- 400m Run
- 15 Ground to Overhead (135/95)
- 20 Sit-Ups
- 25 Air Squats