Thursday, July 30, 2020

Warm-Up:
50 Singles
3 Rounds:
-25m butt kicks
-25m high knees
-5 push-ups
-10 air squats

Strength/Skill:
Group Warm-Up
-50m Burpee Broad Jumps

Conditioning:
CrossFit's Helen
3 Rounds -
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Wednesday, July 29, 2020

Warm-Up:
50 Singles
3 Rounds:
-25m butt kicks
-25m high knees
-5 push-ups
-10 air squats

Strength:

TABATA

- Shoulder to Overhead

Conditioning:

7 Rounds -

- 100m Sprint

- 7 Deadlift (315/225)

- 14 Sit-Ups 

Monday, July 27, 2020

Warm-Up:
50 Singles
3 Rounds:
-25m butt kicks
-25m high knees
-5 push-ups
-10 air squats

Strength/Skill

Ascending 8 Minute EMOM

-Deadlifts

Start at 2 and increase by 2 every minute

Conditioning:

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

- Burpees

- Box Jump Overs

Thursday, July 23, 2020

Warm-Up:
50 Singles
3 Rounds:
-25m butt kicks
-25m high knees
-5 push-ups
-10 air squats

Skill/Strength:

Alternating TABATA 

-DB Snatches

-Burpees

Conditioning:

AMRAP in 10 Minutes of -
- 200m Run
- 10 Wall Ball Shots

Wednesday, July 22, 2020

Warm-up
50 Singles
3 Rounds:
-25m butt kicks
-25m high knees
-5 push-ups
-10 air squats

Skill/Strength

Alternating TABATA 

-Planks Holds

-Sit Ups 

Conditioning -

5 Rounds -

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

Monday, July 20, 2020

Warm-up
50 Singles
3 Rounds:
-25m butt kicks
-25m high knees
-5 push-ups
-10 air squats

Skill/Strength

Alternating TABATA 

- DB Bench Press

- Singles

Conditioning:

CrossFit's Cindy

AMRAP in 20 minutes of-

- 5 Pull-Ups

- 10 Push-Ups

- 15 Squats 

Thursday, July 16, 2020

Warm-up
50 Singles
3 Rounds:
-25m butt kicks
-25m high knees
-5 push-ups
-10 air squats

Skill
3 minute AMMAP on the rower

Conditioning
4 Rounds for time:
-300m run
-10 Medball Cleans
-15 Wallball Toss
-20 Medball Sit-Ups

Wednesday, July 15, 2020

2020 Tax Day 1099 WOD

Warm Up:

Stretch

200m run (Forward run to the 100m mark, Backward run back)

10 Shoulder Tap Planks

10 Burpee Broad Jumps

10 K2E

Conditioning:

1099m Run

99 Squats

99 Mountain Climbers

99 Singles

99 Supermans

99 Lunges

99 Second Sampson Hold L

99 Second Sampson Hold R

99 Step Up/Box Jumps

99 Sit Ups

99 Second Plank

1099m Run

Thursday, July 9, 2020

Warm-up
500m row
3 rounds
-5 inchworm squats
-10 shoulder taps in plank
-10 Straight leg raises on the bar

Strength
8 min. Ascending EMOM
- DB Manmakers

Conditioning
4 Rounds of TABATA:
- Knees 2 Elbows
- Goblet Squats
- Burpees
- Sit Ups

Wednesday, July 8, 2020

Warm-up

300m run

2 rounds:

-10 dips

-10 lunges

-5 pull-ups

Strength

TABATA

- Deadlift

Conditioning
4 Rounds, each in 3 minutes:
- 200m Run

Then Alternate
- AMRAP Box Jumps (24/20)
- AMRAP Deadlifts (155/105)

(2 min rest between rounds)

Monday, July 6, 2020

Warm-Up:
Stretch
- 50m Burpee Broad Jump
- 10 Squats
- 10 Push-Ups

Group Warm-Up:

- 1 Mile Run

Conditioning:

5 Rounds -
- 25m OH Walking Lunges (45/35)
- 25 Push-Ups
- 25 Unbroken Squats

Thursday, July 2, 2020

Independence Day WOD

As we head into the celebration of America's Independence, let's be ever mindful of those past and present who are sacrificing their time with their families and those who have ultimately lost their lives for our freedoms. Thank you to our service personnel who have sacrificially laid down their own agenda for the greater good.

And, if you know Jesus, then you know the greatest Freedom one can have.  Thank you Jesus for laying your life down and rising to life for our freedom in You.

Warmup with a light jog and stretching.

Wednesday, July 1, 2020

Warm-up

800m run

3 rounds

-5 pull-ups

-10 push-ups

-15 squats

Conditioning

5 Rounds for Time:

- 7 Pull-Ups

- 4 G2O

- 17 Lunges

- 76 Lateral Jumps over bar