Thursday, September 27, 2018

Warm-Up:
- 300m Run
Then 
3 Rounds - 
- 10 Bumper Plate Ground to Overhead
- 10 Bumper Plate Leg Raises
- 10 Pull-Ups

Group Warm-Up:
EMOM for 12 Minutes -
- 12 KB Deadlift
- 6 KB Swings

Skill Practice:

- Handstand Holds

Conditioning: 

4 Rounds -
- 300m Run
- 8 Deadlift (155/105)
- 4 Hang Power Clean (155/105)
- 2 Thrusters (155/105)

Wednesday, September 26, 2018

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

Strength:
- 200m Shuttle Sprint (2nd light pole and back twice)
All fours must touch the ground past the line on both ends including the start and end. The clock stops when both hands touch past the finish line.
Rest 1 min.
- 1 minute AMRAP of Push-Ups (to ab-mat, hips must be even with shoulders or higher at the top)
Rest 1 min.
- 1 Minute AMRAP of Squats

Conditioning-
3 Rounds -
- 400m Run
- 15 Burpee Box Jump Overs (24/20)
- 30 Lateral Bar Jumps
- 15 Deadlifts
- 30 Sit Ups 

Monday, September 24, 2018

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

Strength-
- 50 Burpees

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

Thursday, September 20, 2018

Warm-Up:
- Relay run 1 mile total with a partner
Break it up any way you'd like (4x400, 8x200, 2x800, etc)

Conditioning:
AMRAP in 16 minutes -
- 200m Run
- 8 Push-Ups
- 12 Kettlebell Swings (62/44) 
- 16 Box Jumps (24/20)

Cash-Out:
- 20 unbroken V-Ups

Wednesday, September 19, 2018

Warm-Up:
Stretch
100 Run
18 Burpees
19 Mountain Climbers

Group Activity:
- 1972m RELAY row with partner

Break it up however you'd like.  Both you and your partner MUST use the same rower and switch out at whatever distance(s) you choose.

Conditioning 1: Happy Birthday Nancy!
-  9 DB Bench Press
- 18 Box Jumps
-  9 DB Snatches
- 18 WB Toss
-  9 DB Push Press
- 18 MB Cleans

- 45 DU (135 Singles)

Group Activity
- 1965m RELAY row with partner
Break it up however you'd like.  Both you and your partner MUST use the same rower and switch out at whatever distance(s) you choose.

Conditioning 2: Happy Birthday Sharon!
- 9 Push-Ups

- 19 Sit-Ups

-  9 Wall/Deck Walks
- 19 Lunges
-  9 Pull-Ups/Rings
- 19 Jumping Squats
- 53 DU (159 Singles)

Monday, September 17, 2018

Warm-Up:
- 400m Run
3 Rounds
- 20 OH Walking Lunges (PVC or Empty Bar)
- 40 Double Unders

Strength:
EMOM for 10 minutes -
- 5 DB Bent-Over-Row 
- 5 Dips

Conditioning:
21 - 15 - 9 -
- DB/KB Thrusters (45/35)
- Burpee Box Jump Overs

Thursday, September 13, 2018

Warm Up
Stretch
Partner 1 Mile Relay Run

Conditioning
Partner WOD
- 100m MB Toss 
- 100 WB Shots
- 100m MB Toss
- 100 MB Sit Ups
- 100m MB Toss
- 100 MB Cleans
- 100m MB Toss

Wednesday, September 12, 2018

Warm-Up:
- 1 Mile RELAY run with partner

Break it up however you'd like.  Both you and your partner MUST run at different times and switch at the turnaround.

Conditioning:
For Time -

- 100 double-unders (200 Singles)
- 21 Front Squats (115/75)
- 21 Push Press
- 100 double-unders (200 Singles)
- 15 Front Squats
- 15 Push Press
- 100 double-unders (200 Singles)
- 9 Front Squats
- 9 Push Press

Courtesy of CrossFit.com

Cash-Out:
- 3 sets of 5 unbroken Toes to Bar

Monday, September 10, 2018

Warm-Up:
- 400m Run
3 Rounds
- 10 Mountain Climbers 
- 20 OH Walking Lunges (PVC or Empty Bar)
- 30s Deep Squat 
- 40 Double Unders

Skills:
EMOM for 10 minutes -
- 3 Pull-Ups
- 4 Burpees
- 5 Box Jumps

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

Rest 3 Minutes

AMRAP in 5 Minutes -
- 100m Sprint
- 5 Toes to Bar (hanging leg raises)
- 10 Unbroken Push-Ups

Thursday, September 6, 2018

Warm-Up:
5 Rounds -

- 100m Run

- 10 Sit-ups

- 10 Push-ups

- 10 Squats

Strength:
EMOM for 10 minutes -

- 1 Power Clean

- 1 Squat Clean

- 1 Front Squat

Conditioning:
21 - 15 - 9 -

- Ground to Overhead (Clean & Jerk or Press) 155/105

- V-Ups

Cash-Out:
- 4 sets of 10 Squats

Wednesday, September 5, 2018

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

Group Workout:
- 200m Shuttle Sprint (2nd light pole and back twice)
All fours must touch the ground past the line on both ends including the start and end. The clock stops when both hands touch past the finish line.
Rest 1 min.
- 1 minute AMRAP of Push-Ups (to ab-mat, hips must be even with shoulders or higher at the top)
Rest 1 min.
- 1 Minute AMRAP of Squats

Conditioning -
3 Rounds -
- 400m Run
- 15 Burpee Box Jump Overs (24/20)
- 30 Lateral Bar Jumps

Monday, September 3, 2018

No WOD.  Enjoy the Labor Day Holiday.