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)

Wednesday, September 16, 2020

Warm-Up:
- 400m Run
3 Rounds
- 10 Mountain Climbers 
- 20 OH Walking Lunges (PVC or Empty Bar)
- 30s Deep Squat 
- 40 Double Unders

Skills:
EMOM for 10 minutes -
- 3 Pull-Ups
- 4 Burpees
- 5 Box Jumps

Conditioning:
AMRAP in 5 minutes -
- 100m Sprint
- 5 Kettlebell Swings (62/40)
- 10 Unbroken Squats

Rest 3 Minutes

AMRAP in 5 Minutes -
- 100m Sprint
- 5 Toes to Bar (hanging leg raises)
- 10 Unbroken Push-Ups

Monday, September 14, 2020

Warm-Up:

Stretch

Light Jog

3 Rounds

-5 Inch Worm PU

-10 Mountain Climbers

-20 Sit Ups

Group Warm-Up:
- 1 Mile RELAY run with partner

Break it up however you'd like.  Both you and your partner MUST run at different times and switch at the turnaround.

Conditioning:
For Time -

- 100 Double-Unders (200 Singles)
- 21 Front Squats (115/75)
- 21 Push Press
- 100 Double-Unders (200 Singles)
- 15 Front Squats
- 15 Push Press
- 100 Double-Unders (200 Singles)
- 9 Front Squats
- 9 Push Press

Courtesy of CrossFit.com

Cash-Out:
- 50 In-and-Out Sit Ups

Thursday, September 3, 2020

Warm-up

3 Rounds:

-100 Singles

-5 Pull-Ups

-10 Push-Ups

-15 Jumping Squats

Skills:

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

Conditioning:

AMRAP in 15m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Wednesday, September 2, 2020

Warm-up

3 Rounds:

-100 Singles

-5 Pull-Ups

-10 Push-Ups

-15 Jumping Squats

Strength/Skill

EMOM for 8 minutes

-5 shoulder to OH going up in weight each time

Conditioning

4 RFT:

-150 Singles

-10 Turkish Get Ups

-15 KBS 

-20 Box Jumps