Monday, December 23, 2019

GTX will not meet for the next two weeks, December 23- January 2, 2020.  Everyone is encouraged to workout on their own.  There are 8 years of programed workouts on this blog.  Pick some you can do without equipment. Please, text the group when you have completed a workout.  Accountability and encouragement are great motivators. 

We will resume January 6, 2020. 

More details to follow- 2020 New Year Challenge Coming!!

Thursday, December 19, 2019

Warm Up

100m Run

5 Burpees

25 Days of Christmas WOD

- 25 KB Swings

- 24 Mountain Climbers

- 23 Jumping Jacks

- 22 Sit Ups

- 21 Goblet Squats

- 20 Lunges

- 19 Dips

- 18 DB Push Press

- 17 DB Rows

- 16 DB Flys

- 15 Thrusters

- 14 KB Deadlifts

- 13 DB Snatches

- 12 AB Twists

- 11 Jumping Squats

- 10 Push Ups

- 9 Leg Lifts

- 8 Turkish Get Ups

- 7 Squats

- 6 Supermans

- 5 Inchworm Push Ups

- 4 Pull Ups

- 3 Broad Jumps

- 2 Burpees

- 1 Plank (1 MIn)

Wednesday, December 18, 2019

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 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. 

Monday, December 16, 2019

Warm Up
-300m Run
3 Rounds
- 10 BP G2O
- 10 BP Leg Raises
- 10 BP Squats
- 10 BP Overhead Lunges
- 10 Pull Up

Strength
TABATA Bent Over Row

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

Thursday, December 12, 2019

Happy Birthday Renee!!!!!

Birthday Warm-up: 

1961 m row

Birthday Strength: 

12 min EMOM 14 DB Bench Press

Birthday Conditioning:

55 Second ea. deep squat, sampson stretch
55 Squats
55 Single Jump Rope
55 Sit-ups
55 Pull Ups
55 Deadlifts
55 Hang Power Cleans
55 Mountain Climbers
55 Alternating DB snatches
55 Lunges

Wednesday, December 11, 2019

Warm Up
-300m Run
3 Rounds
- 10 BP G2O
- 10 BP Leg Raises
- 10 BP Squats
- 10 BP Overhead Lunges
- 10 Pull Up

Group Warm Up
Max Hold: Plank (resting on forearms hold plank for as long as possible.  as soon as your hips drop you are finished)

For Time
- 400m Run

Conditioning
AMRAP in 15 Minutes
- 150m Shuttle Run (first light pole and back, second light pole and back)
- 10 Box Jumps (24"/20")
- 20 Sit-Ups
- 30 Double Unders (100 singles)

Monday, December 9, 2019

Warm Up
-300m Run
3 Rounds
- 10 BP G2O
- 10 BP Leg Raises
- 10 BP Squats
- 10 BP Overhead Lunges
- 10 Pull Up

Skill/Strength
TABATA Deadlift

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, December 5, 2019

No WOD tonight due to the Ladies Christmas Banquet.

Wednesday, December 4, 2019

Warm Up
-300m Run
3 Rounds
- 10 BP G2O
- 10 BP Leg Raises
- 10 BP Squats
- 10 BP Overhead Lunges
- 10 Pull Ups

Strength
8 min. EMOM
- Ascending Hang PC

Conditioning
30-20-10
- Deadlift (155/105)
- Sit ups
- Squats

Monday, December 2, 2019

Warm Up
-300m Run
3 Rounds
- 10 BP G2O
- 10 BP Leg Raises
- 10 Pull Ups

Group Warm Up
8 min EMOM
- 4 Burpees
- 8 Sit Ups

Conditioning
4 Rounds, Each in 3 Min.
- 100m Run
- 10 Box Jump Overs (24/20)
- AMRAP KB Swings
OR
- AMRAP Goblet Squats
Perform 2 Rounds of Each, Alternating

Monday, November 25, 2019

Happy Birthday Vey!!!
Birthday WOD

Warm Up:

- Stretch

- Jog 300m

-  5 Inch Worm Push Ups
- 10 Lunges

- 15 Squats Unbroken

- 20 Pull Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Group Warm Up:

1986 m Row

Conditioning:

- 11 Burpees

- 28 Lunges

- 33 Sit Ups

- 11 Push Ups

- 28 DB Push Press

- 33 Squats

- 11 WB Toss

- 28 DB Snatches

- 33 Deadlifts

Thursday, November 21, 2019

Warm Up:
- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

- 3 Minute AMCAP Row (cals)

Conditioning:

- 12 Wall Ball Shots

- 1 Push-Ups

- 11 WBS

- 2 Push-Ups

- 10 WBS

- 3 Push-Ups

....

....

- 1 WBS

- 12 Push-Ups

Wednesday, November 20, 2019

Thanksgiving WOD

Warm Up:
- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Partner WOD

Break up the WOD how you would like.  Only one partner working at a time.

- 400m Run

- 20 G2O

- 300m Run

- 20 Pull Ups

- 200m Run

- 20 Weighted Squats

- 100m Run

- 20 WB Toss

Partner Cash Out:

-500 Singles

-500m Row

Monday, November 18, 2019

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Strength/Skill
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)

Thursday, November 14, 2019

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

Bench Press

Conditioning:

5 Rounds -
- 300m Run
- 10 Pull-Ups
- 15 Sit-Ups
- 20 Walking Lunges

Wednesday, November 13, 2019

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

TABATA 

- DB Snatches

Conditioning:

21-18-15-12-9-6-3

- Push Ups

- Wall Ball Shots

Veteran's Day 2019- November 11

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Strength/Skill
2 min. Unbroken Sit-Ups
Rest 30 seconds
2 min. Squats

Conditioning:
"21 Guns" WOD with Warriors Tribute WOD
21Min AMRAP"
- 400m run
- 21 Push Ups
- 21 Box Jumps
- 15 Burpees
- 9 Pull Ups

Thursday, November 7, 2019

Warm -Up
- Stretch/Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Skill:
8 min. EMOM 3 DB Manmakers

Conditioning 1:
10 min. AMRAP
- 10 Deadlifts
- 15 Push-Ups
- 20 KB Swings

Conditioning 2:
2 Rounds -

- Run 400m

Rest approximately the time it takes you to run each 400 before starting the next. 

Wednesday, November 6, 2019

Warm -Up
- Stretch/Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Skill:

TABATA Plank and Leg Raises

Conditioning:

AMRAP in 12 Minutes-

- 50m Burpee Broad Jump

- 12 Box Jumps (24/20)

- !8 Double Unders (60 Singles)

Wednesday, October 30, 2019

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Skill:
Alternating Tababta
- DB Bench Press
- Lunges

Conditioning: 

For Time:


- AMRAP in 2 Minutes of Burpees (jumping onto plate)

Rest 3 min.

CrossFit's Fran
21 - 15 - 9 -
- Thrusters (95/65)
- Pull-Ups

Rest 3 min


- Tabata Sit-Ups (touching ground behind you with both hands at bottom, touching bottom of shoes on top)

Monday, October 28, 2019

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Conditioning: 
For Time
Run 300m 
50 Air Squats
Run 300m
25 Push ups
Run 300m
50 Air Squats
Run 300m
25 Push ups

Note: Run to the street and back for a 300m, make sure you are doing a full depth squat- hip crease below the knee, chest down first on the push-up- do not drop your hips first

Thursday, October 24, 2019

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Strength:
Tabata: Alternating Superman and Hollow Rocks

Conditioning:
For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Sit-ups

Wednesday, October 23, 2019

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Strength/Skill

5 attempts - 100 m row
Do a burpee for each meter over 100
Do a jumping squat for each meter under 100

Conditioning: 

5 Rounds For Time: 

-Run 200m 

-10 Squats 

-10 Push Ups 

-10 Lunges

-10 KB Swings

-10 Sit Ups

Monday, October 22, 2019

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

For Time:
- 400m Run

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)

Thursday, October 17, 2019

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

For Time:
8 Min EMOM
Ascending DB Manmakers

Conditioning:

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Box Jumps
- Burpees

Wednesday, October 16, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:

TABATA DB Snatches

Conditioning:

For Time:

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Double Unders (or 150 singles)

400m Run

Monday, October 14, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:

Sprint Practice

5 -100m Sprints working up to 100%

Conditioning:

21-15-9
- Hang Squat Cleans 135/95
- Dips 

Thursday, October 10, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Group Warm-Up

- 500m Row

Conditioning:

"Tabata Something Else"

- Tabata Pull-Ups
- 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, October 9, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:

2 Min. Unbroken Sit-ups

Rest 30 Seconds

2 Min. Unbroken Plank

Conditioning:

AMRAP in 12 Min.
- 200m Sprint
- 6 Deadlift (225/135)
- 12 Push-Ups

Monday, October 7, 2019

Warm Up:

300m Run

2 Rounds

- 10 Squats

- 10 Push-Ups

- 10 Sit-Ups

- 10 Dips

- 10 Lunges

- 10 Pull Ups

- 30s Sampson Stretch

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

Conditioning: 

4 Rounds -
- 400m Run
- 8 Deadlift (155/105)
- 4 Hang Power Clean (155/105)
- 2 Thrusters (155/105)

Thursday, October 3, 2019

Warm Up:

300m Run

2 Rounds

- 10 Squats

- 10 Push-Ups

- 10 Sit-Ups

- 10 Dips

- 10 Lunges

- 10 Pull Ups

- 30s Sampson Stretch

Skill/Strength:

- 2 min. Sit-Ups

Conditioning:

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