Thursday, August 30, 2018

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

Group Warm-Up -
- 50 Burpees

Conditioning-
- 500m Row
- 40 Squats (to medball)
- 30 Sit-Ups
- 20 Push-Ups (to ab-mat)
- 10 Pull-Ups

Wednesday, August 29, 2018

5 Rounds: 

- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats

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)

Monday, August 27, 2018

 Warm-Up:
- 300m Run
3 rounds -
- 10 OH Squats
- 10  Push-ups
- 10 Sit- ups
- 10 Mountain Climbers

Strength:
6 min. EMOM 
-3 Deadlifts
-3 Push Press

Conditioning:
- 800m Run

- 20 Walking Lunges

- 30 Sit-ups

- 40 Alternating DB Snatches (45/35)

- 50 Double Unders (150 Singles)

- 40 Alt DB Snatches

- 30 Sit-ups

- 20 Walking Lunges

- 800m Run

Thursday, August 23, 2018

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

Group Warm-Up:
- 500m Row for Time

Skills:
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Plank Hold
- 30s Rest

Conditioning:
5 Rounds -
- 300m Run
-  5 Goblet Squats (60/40)
- 10 Kettlebell Swings (60/40)
- 15 Sit-Ups

Wednesday, August 22, 2018

Warm-Up:
5 Rounds -
- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats

Skills:
3 Rounds -
- 30s Handstand Hold or Push-Ups
- Rest 30s
- 8-10 Reps of DB Bench Press
- Rest 30s

Conditioning:
21 - 15 - 9 -

- Thrusters (95/65)

- Box Jumps (30/24) 

1 level higher than usual

Monday, August 20, 2018

Warm-Up:
- 300m Run
3 rounds - 
- 10 OH Walking Lunges (PVC or Empty Bar)
- 10 OH Squats (same)
- 10 Dive-bomber push-ups 

Strength: 
- Find 1RM - Push Press

Conditioning:
AMRAP in 15 Minutes -
- 300m Run
- 15 Deadlift (115/75)
- 10 Hang Power Clean
- 5 Push Press

Thursday, August 16, 2018

Warm-Up:

- Light Jog

- Joint Mobility

- 20 Sit-Ups

- 20 Inch Worm Push-Ups

- 20 Lunges

Group Warm-Up:
- 500m Row for Time

Skills:
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Plank Hold
- 30s Rest 

Conditioning:

30 - 20 - 10 -

- Deadlift (155/105)

- Burpees

Cash-Out:

- Not for time - 30 Pull-Ups 

(take your time and work on a good swing and getting full range of motion)

Wednesday, August 15, 2018

Warm-Up:

- Light Jog

- Joint Mobility

- 20 Sit-Ups

- 20 Inch Worm Push-Ups

- 20 Lunges

Skills:
2 Rounds -
- 6 Handstand Push-Ups or 2 Wall Walks
- 30s Rest
- 30s Hollow Hold
- 30s Rest

Conditioning:

5 Rounds for time -

- 12 Pull-Ups

- 31 Squats

- 20 Sit-Ups

- 14 Push-Ups

Monday, August 13, 2018

Warm-Up:

- Light Jog

- Joint Mobility

- 20 Sit-Ups

- 20 Inch Worm Push-Ups

- 20 Lunges

Skill:

2 Rounds -

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest

Conditioning:

3 Rounds for Time -

- 20 Box Jumps (24/20)

- 15 Thrusters (115/75)

Thursday, August 9, 2018

Warm-Up:

- Light Jog

- Joint Mobility

- 20 Sit-Ups

- 20 Inch Worm Push-Ups

- 20 Lunges

Group Warm-Up:

- 3 Minute AMRAP of Double Unders (No Single Substitutions)

Strength:

- Back Squat

Conditioning:

10 Pull-Ups
1 Power Clean (155/105)
9 Pull-Ups
2 Power Cleans
8 Pull-Ups
....
....
1 Pull-Up
10 Power Cleans

12 Minute Cut-Off

Wednesday, August 8, 2018

Warm-Up:
- Light Jog
- Accumulate 75 Double Unders
- Joint Mobility - Squat Therapy
- 20 Sit-Ups
- 20 Inch Worm Push-Ups
- 20 Lunges


Sprint Work:
- 5 x 100m working up to 100%

Strength:

- Clean (Find 1 RM)

Conditioning:

CrossFit's Annie
50 - 40 - 30 - 20 - 10 -
- Double Unders
- Sit-Ups

Monday, August 6, 2018

Warm-Up:
- Light Jog
- Accumulate 75 Double Unders
- Joint Mobility - Squat Therapy
- 2 Rounds Std Warm-Up

Skill Work:
- Walk Walks

Conditioning:

Half of CrossFit's Kelly 5 Rounds -

- 200m Run

- 15 Wall Ball Shots (20/14)

- 15 Box Jumps (30/24)

15 Minute Cut-Off

Thursday, August 2, 2018

Warm Up:
- Light Jog
- Stretching
- 20 Sit-Ups
- 20 Strict Pull-Ups
- 20 Jumping Lunges

Group Warm-Up:
- 500 m row for Time

Conditioning:
Back 2 School Last Minute Prep

Wednesday, August 1, 2018

Warm Up:
- Light Jog
- Stretching
- Coach's Choice

Conditioning:

CrossFit's Filthy Fifty

For Time:
- 50 Box Jump, 24"
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Press, 45 pounds
- 50 Good Mornings
- 50 Wall Ball Shots, 20 pound ball
- 50 Burpees
- 50 Double Unders