Thursday, February 27, 2020

Warm-Up:
- 300m Run
3 Rounds
- 3 Strict Pull-Ups (Scale- Band)
- 6 Push-Ups
- 9 V-Ups
- 12 Jumping Squats

Strength/Skill:
2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest 

Conditioning:

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Wednesday, February 26, 2020

Warm-Up:
- 300m Run
3 Rounds
- 3 Strict Pull-Ups (Scale- Band)
- 6 Push-Ups
- 9 V-Ups
- 12 Jumping Squats

Skills:
2 Rounds -
- 6 Handstand Push-Ups or 3 Wall Walks
- 30s Rest
- 30s Hollow Hold
- 30s Rest 
-30s Supermans 
- 30s Rest

Conditioning:

5 Rounds for time -

- 15 Pull-Ups/Rings

- 30 Squats

- 30 Sit-Ups

- 15 Push-Ups

Monday, February 24, 2020

Challenge Winners Announced Tonight!!!!


We will break bread together and fellowship. Bring a side dish to share.  After workout we will head indoors for dinner & winners announced.

Warm Up:
Stretch
400m Run
10 Burpees

Conditioning:
Alternating TABATA
- Sit Ups
- Squats
- Box Jumps
- Pull Ups

Thursday, February 20, 2020

NO workout tonight in lieu of the Men's Fish Fry.  We will resume Monday night with our awards ceremony.  Please bring a side dish to share.

Wednesday, February 19, 2020

Warm Up

Stretch

Light jog

- 10 Dips

- 20 Mountain Climbers

- 20 Sit Ups

- 10 Lunges

Strength/Skill

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

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

Cashout:

5 Attempts of 100 Unbroken Singles

Monday, February 17, 2020

Warm Up

Stretch

Light jog

- 10 Dips

- 20 Mountain Climbers

- 20 Sit Ups

- 10 Lunges

Conditioning 1:
- 300m Row 

Strength:

10m EMOM

- 1 Power Clean in 1st Minute (155/105)

- 2 PC's the 2nd Minute

...

- 9 PC's in minute 9 

- 10 PC's in minute 10

Conditioning 2:
3 Rounds of Tabata-

- DB Deadlift (45/35)

- DB Bent Over Row 

- DB Thrusters

Thursday, February 13, 2020 - Day 32 0f 2020 New Years Challenge

The Coaches will be at the gym at 4:30 to take measurements.  If you can, please arrive as early as possible so we can streamline the process.   

Great work Athletes! You all have pushed yourself through the last 6 challenges.  Only 3 more challenges to go. Let's DO THIS!!! 

Warm Up
Stretching
Light Jog
- 10 Burpees

Test Day 3

Challenge Workout #7
- 2000m Row


Challenge Workout #8
- TABATA Squats (Score is your average number of reps per round)


Challenge Workout #9
Single Annie -
- 100 Single Unders
- 50 Sit Ups
- 80 Single Unders
- 40 Sit Ups
- 60 Single Unders
- 30 Sit Ups
- 40 Single Unders
- 20 Sit Ups
- 20 Single Unders
- 10 Sit Ups

Continue to post your food logs.  Stay hydrated!

Wednesday, February 12, 2020 - Day 31 0f 2020 New Years Challenge

We will start promptly at 5:30 PM. Looking forward to seeing you all tonight! Stay hydrated and bring your Can Do attitude.  

Warm Up
Stretch
Light Jog
- 10 Sit Ups
- 10 Lunges
- 10 Dips
- 10 Mountain Climbers

Test Day 2

Challenge Workout #4
3 RFT-
- 400m Run
- 30 WBS
- 30 Box Jumps

Challenge Workout #5
- 2 Rep Max Seated Military Press

Challenge Workout #6
- 50 Burpees

Be sure to post your food logs. 

Tuesday, February 11, 2020 - Day 30 0f 2020 New Years Challenge

Remember to get rest, eat clean and stay hydrated.  Post you food logs below.  See you all tomorrow!

Monday, February 10, 2020 - Day 29 of 2020 New Year Challenge

TEST OUT WEEK!!! Woo Hoo!!  You all have worked really hard this past month.  Remember, this week to eat plenty of clean food, stay hydrated and get rest so you can test out at your optimum. 

We will take measurements on Thursday.  We will workout in the rain as long as there is not a threat of lightning.  Dress appropriately for all of our possible weather conditions.  And, as we mentioned Thursday, we all may have to be flexible with the test out this week in the event of a rainout.

Mark your calendars for Monday, February 24, for our awards ceremony and fellowship night.  We will have a light workout and then follow up with a meal. 

We will start promptly at 5:30 PM.

Warm Up:
Stretch
10 Burpees

Test Day 1

Challenge Workout #1
- 1 Mile Run

Challenge Workout #2
- 100 Russian Kettlebell Swings

Challenge Workout #3
Baseline
- 500m Row
- 40 Squats
- 30 Sit-Ups
- 20 Push Ups
- 10 Pull Ups

Do not forget to post your food log in the comments section.  

Sunday, February 9, 2020 - Day 28 of 2020 New Year Challenge

Please post your food log below.

Saturday, February 8, 2020 - Day 27 of 2020 New Year Challenge

Please post food log below

Friday, February 7, 2020 - Day 26 of 2020 New Year Challenge

Please post your food log. 

Thursday, February 6, 2020 - Day 25 of 2020 New Year Challenge

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

Skills:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest

Conditioning:
3 Rounds for Time -

- 20 Box Jumps (24/20)
- 15 Thrusters (115/75)

Wednesday, February 5, 2020 - Day 23 of 2020 New Year Challenge

Warm Up

Stretch

Light jog

- 10 Dips

- 20 Mountain Climbers

- 20 Sit Ups

- 10 Lunges

Conditioning 1:
- 250m Row

Group Warm-Up:
8 Rounds Tabata (4 each, alternating):
- Hollow Rocks
- Supermans

Conditioning 2:
3 Rounds -
- 400m Run
- 20 Hang Power Cleans (115/75)
- 40 Squats
- 60 Double Unders (180 Singles)

Tuesday, February 4, 2020 - Day 23 of 2020 New Year Challenge

Please post food log below.

http://www.janssushibar.com/venison-butternut-squash-chili/

Something different to try. Perusing through your food logs,  I noticed some of you really don't consume many veggies.  Vegetables are loaded with nutrients our body needs.  And we need veggies at every meal.  This recipe may interest those of you who aren't keen on eating veggies- you can substitute any desired meat.  Healthy lifestyle eating is a must for optimum health.

Monday, February 3, 2020 - Day 22 of New Year Challenge

Warm Up

Stretch

Light jog

- 10 Dips

- 20 Mountain Climbers

- 20 Sit Ups

- 10 Lunges

Strength/Skill

10m EMOM

- 10 Deadlifts

AMRAP in 15 Minutes -
- 200m Sprint 
- 7 Ground to Overhead (135/95)
- 7 Box Jumps (30/24)

Sunday, February 2, 2020 - Day 21 of 2020 New Year Challenge

Please post food log below

Saturday, February 1, 2020 - Day 20 of 2020 New Year Challenge

Please post food log below

Friday, January 31, 2020 - Day 19 of 2020 New Year Challenge

** Please post food log below