Christmas Break Schedule

Merry Christmas!  For unto us a child is born!  Praise the Lord!

We will resume GTX Fitness, Monday, January 4, 2021

Thursday, December 17, 2020

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning:

"12 Days of Christmas"
- 1 Hundred Meter Sprint
- 2 Pull-Ups, 100m Sprint
- 3 Burpees, 2 PU's, 100m Sprint
- 4 Hollow Rocks (8 sit-ups), ...
- 5 Rows on Rings, ...
- 6 Front Squats (95/65), ...
- 7 Power Cleans (95/65), ...
- 8 Walking Lunges
- 9 Box Jumps (24/20)
- 10 Kettlebell Swings (62/45)
- 11 Double Unders (33 Singles)
- 12 SB Get-Ups

Performed in the manner of the 12 Days of Christmas song

Monday, December 14, 2020

 Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Skill/Strength:

TABATA Alternating DB Snatches 

Conditioning:

5 Rounds 

- 200m Run
- 10 Kettlebell Swings
- 5 Box Jumps (30/24)

Wednesday, December 9, 2020

 Warm Up:

Stretch

Light Jog

- 20 Jumping Squats

- 20 Mountain Climbers

- 20 Inch Worm Push Ups

- 20 Lunges

Skill/Strength:

Strength:
Alternating TABATA
-Sit-ups
-Plank Hold

Conditioning:

For Time:
4 Rounds -
- 300m Run
- 15 Push Press (75/55)
- 20 Burpees
- 25 Air Squats

Monday, December 7, 2020

Early Birthday Celebration!

Happy Birthday Renee!!!!!

Birthday Group Warm-up: 

1961m Run

Birthday Strength: 

12 min EMOM 14 DB Bench Press or DB Push Press

Birthday Conditioning:

59 Second Sampson Stretch
59 Squats
59 Single Jump Rope
59 Sit-ups
59 Pull Ups
59 Mountain Climbers
59 Alternating DB Snatches
59 Lunges

Add a 100m Run Between Movements

Thursday, December 3, 2020

Warm-Up:

As Posted 

Skill/Strength:

10 EMOM Ascending Deadlifts Start at 2, increase by 1 

Conditioning:
6 Rounds -
- 100m Sprint
- 10 Push-Ups
- 15 Sit-Ups
- 20 Unbroken Squats

Monday, November 30, 2020

Warm Up:

Stretch

5 Sanctuary Laps Or 300m Run

-20 Lunges

-20 Sit Ups

-20 Squats

-20 Junping Jacks

-30s Sampson Stretch

Conditioning:

TABATA WOD

-Jumping Squats

-Mountain Climbers

-Sit Ups 

-Push Ups 

-Leg Lifts

-Burpees

Thursday, November 19, 2020

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

Skills:

3 Rounds

- 1 Min. Singles/DU

- 30s Rest

- 1 Min. Plank Hold

- 30s Rest

Conditioning:
AMRAP in 15 Minutes -

- 200m Run

- 3 Push Ups

- 6 Pull-Ups

- 9 Squats

- 12 Box Jumps

Wednesday, November 18, 2020

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

Strength:
- Find 3RM - Push Press

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

Monday, November 16, 2020

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

Skills:
Alternating TABATA -
- Push-Ups
- Plank Hold

Conditioning:
4 Rounds -
- 400m Run
- 20 Medball Toss
- 20 Medball Sit-Ups

Thursday, November 12, 2020

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)

- Sit-Ups

- Pull Ups

- Push Up

- Singles

Wednesday, November 11, 2020

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/Strength

For Time:

8 Min EMOM- Start with 2, increase by 1

Ascending DB Manmakers

Conditioning:

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Box Jumps

- Burpees

Monday, November 9, 2020

Warm Up:

As posted

Skill/Strength:

7 min Ascending EMOM

3 Burpees, increasing by 2 each min.

Conditioning:

30 Pull-Ups

30 DB Bench Press (45/35)

30 Sit-Ups

30 Kettlebell Swings (62/44)

30 Box Jumps (24/20)

30 Mountain Climbers

30 Lunges

30 Deadlifts

30 Squats 

Cashout:

5 attempts of 100 unbroken singles

Thursday, November 5, 2020

Warm Up:

As posted on board

Skill/Strength:

Run 1 mile/ Power Walk 800m

Conditioning:

TABATA Workout

1 Min. Rest Between Movements

- Mountain Climbers

- Sit Ups

- DB Snatches

- DB Push Press

- Weighted Lunges

Wednesday, November 4, 2020

Warm Up:

Stretch

Light jog

-50m Butt Kicks

-50m High Knees

-100m Horses

-25 Sit Ups

Skill/Strength

Alternating TABATA

-DB Bench Press

-Lunges

Conditioning:

AMRAP in 5 minutes -

- 100m Sprint

- 5 Kettlebell Swings (62/40)

- 10 Unbroken Squats

Rest 2 Min.

AMRAP in 5 Minutes -

- 100m Sprint

- 5 Toes to Bar (hanging leg raises) or Dips (if we are inside due to weather)

- 10 Unbroken Push-Ups

Cash Out:

50 Burpees

Thursday, October 29, 2020

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)

- 60 Singles

Cash Out:

100 Lunges

Wednesday, October 28, 2020

 Warm Up

As Posted on Board

Skill/Strength

Alternating TABATA

-DB Bench Press

-Lunges

Conditioning

-12 MB Toss

-1 Push Up

- 11 MB Toss

- 2 Push Ups

- 10 MB Toss

- 3 Push Ups

- 9 MB Toss

- 4 Push Ups

.

.

.

.

- 1MB Toss

- 12 Push Up

Monday, October 26, 2020

Warm Up:

As Posted

Skill/Strength:

Run for Time:

1 Mile

Conditioning:

For Time:

4 Rounds -

- 50 Double Unders

- 40 Air Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Ring Rows

Wednesday, October 21, 2020

Warm Up:

As posted on board

Group Warm Up:

Unload cases of water

Strength:
Tabata: Alternating Superman and Hollow Rocks


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

- 12 Sit-ups 

Thursday, October 15, 2020

Warm Up:

Stretch

Light Jog

- 30 Lunges

- 20 Sit Ups

- 10 Squats

- 5 Inch Worm Push Ups 

Strength/Skill

Alternating TABATA

- Sit-Ups

- Leg Raises

Conditioning:
4 Rounds -
- 300m Run
- 15 Power Cleans
- 15 Box Jumps (24/20)

Wednesday, October 14, 2020

Warm Up:

Stretch

Light Jog

- 30 Lunges

- 20 Sit Ups

- 10 Squats

- 5 Inch Worm Push Ups 

Strength/Skill

12 Alternating EMOM 

- 10 DB Push Press

-  6 DB Snatches

-  3 DB Bent Over Rows

Conditioning:

AMRAP in 5 Minutes -

- 5 Pull-Ups

- 7 Burpees

- 9 Squats

Rest 3 Minutes

AMRAP in 5 Minutes -

- DB Renegade Manmakers (45/35)

Thursday, October 8, 2020

Warm-up

100m x 5

Trying to stop at 100m

1 burpee for each m you are under

1 pull-up for each m you are over 

Then:

3 Rounds:

-6 dips

-12 mountain climbers

Strength:

Alternating TABATA

-DB Bench Press

-KB Swings

Conditioning:

Crossfit's Annie

For Time:

50-40-30-20-10 reps of

-Double-Unders

-Sit-Ups

Cashout: 

800m Run

Wednesday, October 7, 2020

Warm-Up:

Stretch
300m Run 
3 Rounds - 
- 10 Bumper Plate Ground to Overhead
- 10 Bumper Plate Leg Raises
- 10 Bumper Plate Sit-Ups

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

Skill Practice:

- Handstand Holds

Conditioning: 
4 Rounds -
- 300m Run
- 8 Deadlifts (155/105)
- 4 Hang Power Cleans (155/105)
- 2 Thrusters (155/105)

Monday, October 5, 2020

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

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

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

Rest 1 Minute

21 - 15 - 9-

-MB Cleans

-MB Toss

Thursday, October 1, 2020

Warm-Up:

Stretch
Light Jog
With a partner (break it up however you'd like) -
- 50 Burpees
- 40 Jumping Squats
- 30 Push-Ups
- 20 Sit-Ups
- 10 Pull-Ups

Strength:
2 Rounds -
- 30s Handstand Hold

- 30s Hollow Hold
- 30s Superman Hold
- 1m Rest

Conditioning:
For Time -
- 400m Run
- 50 Pull-Ups
- 400m Run
- 50 Squats
- 400m Run
- 50 Sit-Ups
- 400m Run
- 50 Push-Ups

Wednesday, September 30, 2020

Happy Birthday Liz!!! Woo Hoo!  Excited to celebrate you with this FUN WOD!!

Warm-up

Stretch

Light Jog

2 Rounds

- 9 Push Ups

-28 Sit-Ups

-9 Dips

-28 Lunges

Group Warm Up:

1959m Run/Walk

Birthday WOD

-61 KBS

-61 Gobet Squats

-61 DB Snatches

-61 DB Push Press

-61 Pull-ups

-61 K2E

-61 Deadlifts

-61 Box Jumps

Cashout:

61 Burpees

Monday, September 28, 2020

Warm-Up:

Stretch
300m Run 
3 Rounds - 
- 10 Bumper Plate Ground to Overhead
- 10 Bumper Plate Leg Raises
- 10 Bumper Plate Sit-Ups

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

Skill Practice:

- Handstand Holds

Conditioning: 
4 Rounds -
- 300m Run
- 8 Deadlifts (155/105)
- 4 Hang Power Cleans (155/105)
- 2 Thrusters (155/105)

Thursday, September 24, 2020

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

Strength-
- 50 Burpees

Conditioning-

- 800m Run
- 40 Squats 
- 30 Sit-Ups
- 20 Push-Ups 
- 10 Pull-Up
- 800m Run

Wednesday, September 23, 2020

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

Strength/Skill:

- 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 Unbroken Push-Ups 

Rest 1 min.
- 1 Minute Unbroken Squats

Rest 1 min.

- 1 minute Unbroken Plank Hold

Rest 1min.

- 1 minute Unbroken K2E

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

Monday, September 21, 2020

Birthday Celebrations WOD!!! Excited to celebrate Sharon and Jennifer B. birthdays!! 

Happy Birthday Friends!

Rain Plan- If necessary, we will workout inside the sanctuary and adapt WO accordingly.

Warm-Up:

Stretch

Light Jog

-9 Burpees

-18 Mountain Climbers

-9 Inch Worm Push-Ups

-18 Jumping Squats

Group Warm-Up:

Sharon's Birthday Partner Run- 1965m

Condtioning:

Jennifer's Fit & Fabulous 40th Birthday WOD!!!

-40 MB Toss

-40 Hang Cleans

-40 Pull Ups

-40 Deadlifts

-40 Push Ups

-40 Box Jumps

-40 KB Swings

-40 Toes-to-Bar

-40 Squats

-40 Double Unders

-40 Sit-Ups

Run a 400 in between each set of 40 movements

Thursday, September 17, 2020

 Happy Birthday Nancy!! So EXCITED to celebrate you tonight with this Birthday WOD!!

Warm-Up:
Stretch

100 Run

18 Burpees

18 Mountain Climbers

Group Activity:
- 1972m RELAY run with partner

Break it up however you'd like.  Both you and your partner can run at the same time or 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

- 48 DU (144 Singles)

Then

Group Activity:
- 1972m RELAY run with partner

Break it up however you'd like.  Both you and your partner can run at the same time or switch out at whatever distance(s) you choose.

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

- 18 Sit-Ups

-  9 Wall/Deck Walks
- 18 Lunges
-  9 Pull-Ups/Rings
- 18 Jumping Squats
- 48 DU (144 Singles)