Wednesday, February 28, 2018

Warm Up:
Stretching
Light Jog
- 20 Lunges
- 20 Mountain Climbers
- 20 Push Ups
- 20 Sit ups

Skill:
5- 100m Sprints (working up to 100%)


Conditioning:
AMRAP in 20 Minutes of:
- 6 Pull-Ups
- 9 Box Jumps
- 12 Kettlebell Swings

Monday, February 26, 2018

Warm Up:

Stretching

Light Jog

- 30 Sit Ups

- 15 Jumping Squats

- 30 Lunges

- 15 Dips

Conditioning:

With a counter, for time

Baseline

- 500 m Row

- 40 Air Squats

- 30 Sit Ups

- 20 Push Ups

- 10 Pull Ups

Record your time/scale

Cashout:

- 3 Attempts of 100 Unbroken Singles

Once completed no need to continue

Thursday, February 22, 2018

Warm Up:

Stretching

Light Jog

- 30 Sit Ups

- 15 Jumping Squats

- 30 Lunges

- 15 Dips

Skill:
Alternating TABATA
- KB Swings
- KB Goblet Squats

Conditioning:
21-15-9
- Box Jumps
- Deadlifts

Wednesday, February 21, 2018

Warm Up:

Stretching

Light Jog

- 30 Sit Ups

- 15 Jumping Squats

- 30 Lunges

- 15 Dips

Strength:
Find 1 RM Deadlift

Conditioning:
21-15-9
- Calorie Row
- Burpees
- 2x Sit Ups (42, 30, 18)

Monday, February 19, 2018

Warm Up:
Stretching
Light Jog
2 Rounds
-15 Jumping Squats
-15 Sit Ups
-15 Lunges
-15 Pull Ups

Strength:
Find a Partner and Complete the Following Movements
50 Partner Burpees
100 Partner MB Sit Ups
300 Singles

Conditioning:
4 Rounds For Time
- 400m Run
- 50 Squats

Thursday, February 15, 2018

Warm Up:
Stretching
Light jog
2 Sets
-15 Jumping Squats
-15 Sit Ups
-15 Lunges
-15 Pull Ups

Strength:
8 min EMOM Ascending Deadlifts Increasing by 3

Conditioning:
"Tabata Something Else"

- Tabata Pull-Ups/Rings
- Tabata Push-Ups
- Tabata Sit-Ups
- Tabata Squats

Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest.  There will be no rest between movements.  In other words, when you finish the last round of Push-Ups you will have 10 seconds to switch to your first round of Sit-Ups.

Wednesday, February 14, 2018

Warm Up:
Stretching
Light jog
2 Sets
-15 Jumping Squats
-15 Sit Ups
-15 Lunges
-15 Pull Ups

Conditioning:
GTX Valentine's Day Partner Workout
For Time
- 30 Partner Burpees
- 40 WB Throws
- 50 Rings
- 60 MB Sit Ups
- 70 Weighted Lunges
- 80 KB Swings
- 90 Squats
- 300 Singles
See Coach for "Rules"

Monday, February 12, 2018

Warm Up:
Stretching
Light jog
2 Sets
-15 Jumping Squats
-15 Sit Ups
-15 Lunges
-15 Pull Ups

Group Warm Up:
-650 m Row

Conditioning:
- 25 Burpees
- 50 Box Jumps
- 25 Burpees
- 100 Double Unders (300 Singles)

Thursday, February 8, 2018

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

Skill:
Alternating TABATA
KB Swings
KB Squats

Conditioning:
AMRAP in 12m -
- 200m Run
- 3 BP G2O (45/35)
- 6 BP Sit-Ups
- 9 BP Squats

(BP = Bumper Plate)

Wednesday, February 7, 2018

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

Group Warm-Up:
- 4 x 30s/30s Row for Meters

Conditioning
3 Rounds -
- 3 DB Renegade Man-makers (35/25)
- 6 DB Waiter Lunges Right Arm
- 6 DB Waiter Lunges Left Arm
- 90 Singles

Cashout
30 Unbroken Squats

Monday, February 5, 2018

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

Strength:

Find 1RM Deadlift

Conditioning:

CrossFit's Helen -
3 Rounds -
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Thursday, February 1, 2018

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

Strength:
EMOM for 10 minutes -

- 1 Deadlift

- 1 Power Clean

- 1 Push Press

Conditioning:

5 Rounds for time -

- 12 Pull-Ups/Rings

- 31 Squats

- 20 Sit-Ups

- 14 Push-Ups