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

Wednesday, October 2, 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:

500m Row for Time

Conditioning:

Amrap in 10 min -
- 20 Bumper Plate Ground to Overhead
- 15 Bumper Plate Leg Raises
- 15 Bumper Plate Sit-Ups

2 minute rest

Amrap in 10 min -
- 15 KB Deadlift
- 10 KB Swings
-  5 KB Squats