Thursday, August 29, 2019

Warm Up:

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength:
TABATA 

- Singles

Conditioning:

3 Rounds:
AMRAP in 4 Minutes:
- 400m Run
- AMRAP Dips, Sit-Ups, or Burpees
- 2 Minute Rest

Each round will start with a 400m run.  When you get back from the run you will do as many reps as possible of either dips (box, ring, or bar), ab-mat sit-ups, or burpees.  You will do one round with each movement, but can do it in whatever order you'd like.  

Wednesday, August 28, 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 For Time

Conditioning:

"D.T."
5 Rounds:
- 12 Deadlift (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Press (155/105)

Monday, August 26, 2019

Warm Up:

3 Rounds

- 25m High Knees

- 25m Butt Kicks

- 10 Mountain Climbers

- 20 Walking Lunges

- 30 Double Unders

Strength/Skill:

Wendler Week 3 Deadlift

Conditioning:

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

Cash Out
- 1 mile Run

Thursday, August 22, 2019

Warm Up:

3 Rounds

- 25m High Knees

- 25m Butt Kicks

- 10 Mountain Climbers

- 20 Walking Lunges

- 30 Double Unders

Strength/Skill:

TABATA

- DB Snatches

- Jumping Squats

Conditioning:

AMRAP in 15 Minutes:
- 15 Double Unders
- 15 DB Bench Press (35/25)
- 15 Sit-Ups

Wednesday, August 21, 2019

Happy 40th Birthday April!!

Warm Up:

Stretch

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Birthday 40 Fit and Fabulous WOD

For Time:

- 40 Wall Balls (20/14)

- 40 Hang Cleans

- 40 Pull Ups

- 40 Deadlifts

- 40 Push Ups

- 40 Box Jumps (95/65)

- 40 KB Swings 

- 40 Toes-to-Bar

- 40 DM Push Press

- 40 Squats

- 40 Double Unders

- 40 Sit Ups

- 40 Burpees

400m run at start and after each 40-rep movement

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Monday, August 19, 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 For Time

Strength:

Wendler Week 2 - Deadlift

Conditioning:

Crossfit's Annie

For Time:

50-40-30-20-10 reps of

-double unders

-sit-ups

Wednesday, August 14, 2019

Warm-Up:
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

 Skill/Strength:
TABATA
 – Superman’s 
– Sit-ups

Conditioning:
- 50 Double Unders 

- 10 Box Jumps (24/20)

- 40 Double Unders

- 20 Box Jumps

- 30 Double Unders

- 30 Box Jumps

- 30 Double Unders

- 40 Box Jumps

- 10 Double Unders

- 50 Box Jumps

Monday, August 12, 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 For Time

Strength:

Wendler Week 1 - Deadlift

Conditioning:
- 100m Burpee Broad Jump

- 30 Knees to Elbows

- 50m Burpee Broad Jump

- 15 Pull-Ups

Wednesday, August 7, 2019

Warm-Up:
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Strength:

Find 1RM Deadlift 

OR

TABATA Deadlift 50% of 1RM

Conditioning:
CrossFit's Kelly

5 Rounds for Time -

- 400m Run

- 30 Box Jumps (24/20) 

- 30 Wallball Shots (20/14)

Monday, August 5, 2019

Warm-Up:
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Strength:

- Find 1RM - Deadlift

Conditioning:
21 - 15 - 9:

- Deficit Push-Ups (At least 25# BP)

- Box Jumps (30/24)

- Pull-Ups

Thursday, August 1, 2019

Warm-up

50 double Unders

3 rounds

-5 push-ups

-10 mountain climbers

-10 lunges

 

Strength

1968 Row

Conditioning

Birthday WOD

-51 Sit-Ups

-51 Squats

-51 KBS

-51 Box Jumps (24/20)

-51 Lunges

-51 Singles