Monday, June 29, 2020

Warm-up

300m run

3 rounds:

-10 sit-ups

-10 push-ups

-10 squats

Conditioning

5 Rounds for time:

25 kettlebells swings (52/44)

400m run

25 box jumps (24/20)

Cashout:

200 Singles

Thursday, June 25, 2020

Warm-up

300m run

3 rounds:

-10 sit-ups

-10 push-ups

-10 squats

Skills:

8 Min Ascending EMOM 

- Strict Pull-Ups

OR

- DB Manmaker

Conditioning:

For Time -

- 10 DB Waiter Lunges (45/35)

- 1 Ground to Overhead (115/75)

- 9 DB WL

- 2 G2O

- 8 DB WL

- 3 G2O

...

...

- 1 DB Waiter Lunge

- 10 Ground to Overhead

Wednesday, June 24, 2020

Warm-up

300m run

3 rounds:

-10 sit-ups

-10 push-ups

-10 squats

Skill:

TABATA alternating

-supermans

-sit-ups

Conditioning:

AMRAP in 6 Minutes:

- 3 DB Get-Ups
- 6 Burpees 

- 9 Weighted Squats

Rest 3 Minutes

AMRAP in 6 Minutes:

- 3 Pull-Ups 

- 6 Deficit Push-Ups (45# plates)

- 9 Knees to Elbows

Monday, June 22, 2020

Happy Birthday RACHEL!!!!

Excited to celebrate you with a Birthday WOD!!

Warm Up:
Stretch
Light Jog
- 37 High Knees
- 37 Butt Kicks

Conditioning:
6 Rounds
- 21 Deck Push Up
- 21 Sit Ups
- 21 Lunges
- 21 DB Snatches

Cashout
Partner 1983m Run
Collectively accumulate the meters

Thursday, June 18, 2020

Warm-Up:
- Light Jog
- 40 Unbroken Double Unders, or 120 Singles
- Joint Mobility 
- 1 Round : 10 mountain climbers, 10 jumping squats, 10 dips

Skill

5- 50m sprints (working up to 100%)

Conditioning

Crossfit's "Fran"

21-15-9 of

-thruster (95/65)

-pull-ups

Cash-out

30 burpees for time

Wednesday, June 17, 2020

Warm-Up:
- Light Jog
- 40 Unbroken Double Unders, or 120 Singles
- Joint Mobility 
- 1 Round : 10 mountain climbers, 10 jumping squats, 10 dips

Strength/Skill Practice:

3 Rounds -
- 60s DB Row
- Rest 30s
- 60s DB Lying Fly

- Rest 30s

Conditioning:
30 - 20 - 10-

- Deadlift (155/105)

- Box Jumps (24/20)

- Sit-Ups

Monday, June 15, 2020

Warm Up
Stretch
Light Jog
3 Rounds
- 5 Inch Worm Push Ups
- 5 Pull Ups
-10 Mountain Climbers 
- 15s Sampson Stretch

Conditioning:
Partner Workout -
- 100 Double Unders or 300 Singles
- 50 Push-Ups while Partner Holds Plank
- 50 Deadlifts while Partner Holds Bar at Top of Deadlift (115/75)
- 50 Shoulder to Overhead while Partner Holds Bar in Front Rack (115/75)
- Finish with both Partners lunging 25m with their Bars in the Front Rack. (115/75)

Thursday, June 11, 2020

Warm Up
Stretch
Light Jog
3 Rounds
- 5 Inch Worm Push Ups
- 5 Pull Ups
-10 Mountain Climbers 
- 15s Sampson Stretch

Strength/Skill:

- 800m for time

Conditioning:

With a partner and one MedBall per team complete the following:

- 100m MedBall Partner Toss (20/14)

- 100 Wall Ball Cleans (20/14)

- 100 MedBall Sit-Ups (20/14)

- 100 MedBall Box Jumps or Step-Ups (20/14

- 100m MedBall Partner Toss (20/14)

Only one person working at a time with the other resting and helping to count. Reps may be split up between the teammates however you'd like. 

Wednesday, June 10, 2020

Warm Up
Stretch
Light Jog
3 Rounds
- 5 Inch Worm Push Ups
- 5 Pull Ups
-10 Mountain Climbers 
- 15s Sampson Stretch

Skill/Strength:

2 Min. Singles

Conditioning

4 Rounds for time:

-400m run

-10 push-ups

-15 sit-ups

-20 Medball Cleans

Monday, June 8, 2020

Warm Up
Stretch
Light Jog
3 Rounds
- 5 Inch Worm Push Ups
-10 Mountain Climbers 
- 15s Sampson Stretch

Skill/Strength:
Tabata
- Alternating DB Thrusters

Conditioning:

AMRAP in 18 minutes:

-200m run

-5 Burpee Broad Jumps

-15 KBS

-20 Unbroken squats 

Thursday, June 4, 2020

Warm Up
Stretch
Light Jog
3 Rounds
- 5 Inch Worm Push Ups
-10 Mountain Climbers 
- 15s Sampson Stretch

Group Warm-Up:
Alternating Tabata
- Hollow Rocks
- Supermans

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

Wednesday, June 3, 2020

Warm Up
Stretch
Light Jog
3 Rounds
- 5 Inch Worm Push Ups
-10 Mountain Climbers 
- 15s Sampson Stretch

Skill/Strength
- TABATA Squats 

Conditioning:
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

Monday, June 1, 2020

Warm Up
Stretch
Light Jog
3 Rounds
- 5 Inch Worm Push Ups
-10 Mountain Climbers 
- 15s Sampson Stretch

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