Thursday, December 16, 2021

Warm Up

Stretch

Light Jog

10 Burpees

Conditioning

"Twas the Day Before Christmas"

- 1 Hundred Meter Sprint

- 2 Man-Makers, 100m Sprint

- 3 Burpees, 2 MM, 100m Sprint

- 4 Ground to Overhead (95/65), ...

- 5 Rows on Rings, ...

- 6 Front Squats (95/65), ...

- 7 Push-Ups

- 8 Sit-Ups

- 9 Box Jumps

- 10 Kettlebell Swings

- 11 Burpees

- 12 SB Get-Ups

Wednesday, December 15, 2021

Happy Birthday Renee!!!!

Excited to Celebrate YOU!!!

Warm Up

- 12 Push Ups

- 14 Mountain Climbers

- 12 Sit Ups

- 14 Leg Lifts

Promptly at 5:30 Begin Group Warm Up

-1961m Birthday Run

Gather Around Time

Conditioning

Sassy Sixty

6 Rounds

- 10 Pull Ups

- 10 Jumping Lunges

- 10 Burpees

- 10 T2B/K2E

- 10 MB Cleans

- 10 Sprints (1st LightPole)

Monday, December 13, 2021

Warm Up

As Posted 

Strength/Skill

TABATA Weighted Front Squats

Conditioning

21-18-15-12-9-6-3

- Hang Power Cleans (95/65)

- Shoulder to Overhead (95/65)

- Back Squats (95/65)

Thursday, December 9, 2021

Warm Up

As Posted

Skill/Strength

5 Sets of 5 Hang Power Cleans

Focusing on Form

Conditioning

4 Rounds 

- 200m Run

- 30 Walking Lunges

- 20 Box Jumps

- 10 Hang Power Cleans 

Wednesday, December 8, 2021

Warm Up

As Posted

Skill/Strength

TABATA

- Planks

Conditioning

5 Rounds -
- 50m Bear Crawl
- 25 Sit-Ups
- 25 Kettlebell Swings

Monday, December 6, 2021

Warm Up
Stretch
Light Jog

3 Rounds

- 10 Burpees

- 150m Shuttle Run

Strength/Skill

10min EMOM 

Ascending Deadlifts Starting at 2

Conditioning

50, 40, 30, 20, 10 -

- Double Unders

- Sit-Ups

- Squats

Wednesday, December 1, 2021

Happy Birthday Vey!!!

Take 2

Excited to Celebrate You!!

Birthday WOD

Warm Up

Stretch

Light Jog

- 11 Burpees

- 28 Sit Ups

- 86 Step Ups

Group Birthday Run 

** Starting Promptly at 5:30PM

- 1986m Run, Jog, Walk

 

"Gather Around" Time to Follow Birthday Run

Birthday WOD

- 35 MB Toss

- 35 Jumping Squats

- 35 KB Swings

- 35 Lunges

- 35 Pull Ups/Rings

- 35 Jumping Jacks

- 35 DU (86 Singles)

- 35 MB Cleans

- 35 Dips

Thursday, November 18, 2021

Warm-Up:
Light Jog or 50 Double Unders
Joint Mobility
   2 Rounds 
- 20 Sit-ups
- 20 Dips
- 20 Mountain Climber 

- 20 Pull Ups/Hangs** 

Group Warm Up

Tabata

Handstand Holds

or

Wall Sit

Conditioning #1:

10 Rounds -

- 5 Push-Ups

- 10 Sit-Ups

- 15 Squats

10 Minute Cut-off

Conditioning #2

2 Sets Tabata- Alternating

- Supermans

- Hollow Rocks

- DB Bent Over Row (45/35)

- DB Shoulder Press

Wednesday, November 17, 2021

Happy Birthday Vey!!!
Excited to Celebrate You!!

Birthday WOD

Warm Up

Stretch

Light Jog

- 11 Burpees

- 28 Sit Ups

- 86 Step Ups

Group Birthday Run

- 1986m Run, Jog, Walk

Birthday WOD

- 35 MB Toss

- 35 Squats

- 35 KB Swings

- 35 Lunges

- 35 Pull Ups/Rings

- 35 Jumping Jacks

- 35 DU (86 Singles)

Thursday, November 11, 2021

 Warm Up

As Posted

Skill

5 Sets of 5 Bench Press

Conditioning

5 Rounds -

- 300m Run

- 10 Pull-Ups

- 15 Sit-Ups

- 20 Walking Lunges

Wednesday, November 10, 2021

Warm Up

As Posted

Skill

TABATA 

- DB Snatches

Conditioning

21-18-15-12-9-6-3

- Push Ups

- Wall Ball Shots

Cashout

5 Attempts 100 Unbroken Singles

Monday, November 8, 2021

 Warm Up

As Posted

Strength/Skill

Alternating TABATA 

-Plank

-Leg Raises

Conditioning

AMRAP in 12 Minutes-

- 150m Shuttle Run

- 6 Burpees

- 12 Box Jumps (24/20)

- 18 Double Unders (60 Singles)

Thursday, November 4, 2021

 Warm Up

As Posted

Skill

8 min. EMOM 5 DB Manmakers

Conditioning 

WO #1

10 min. AMRAP

- 10 Deadlifts

- 15 Push-Ups

- 20 KB Swings

WO #2

4 Rounds 

- Run 400m

Rest approximately the time it takes you to run each 400 before starting the next. 

Monday, November 1, 2021

Warm-Up:
As Posted

Strength:
Ascending Weight EMOM
15 Deadlifts - 8 Min.

Conditioning:
AMRAP in 18 Minutes -
- 10 DB Push Press (45/35)

- 15 Anchored Sit-Ups (w/ DB's)

- 20 DB Walking Lunges

- 26 DB Snatches

Thursday, October 28, 2021

Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Skill
- TABATA Supermans and Hollow Rocks

Conditioning:
AMRAP in 15 Minutes -
- 5 Power Cleans (135/95)
- 10 Push-Ups
- 15 Box Jumps
- 20 Bar Jump Overs

Wednesday, October 27, 2021

GO 'STROS!!!!

Quick WO so everyone can get home in time to watch the game!

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:

TABATA - Burpees

Conditioning:
Amrap in 10 min -
- 20 Bumper Plate Ground to Overhead
- 15 Bumper Plate Leg Raises
- 15 Bumper Plate Sit-Ups

2 minute rest

Amrap in 10 min -
- 15 KB Deadlift
- 10 KB Swings
-  5 KB Squats

Cash Out:

300 single jump rope

Wednesday, October 13, 2021

This WOD is For Rachel!

Warm Up

Stretch

300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

If you have completed the warm up and there is still time- spend the time stretching

Conditioning

Partner WOD

400m Run 

 - 50 MB Step Ups

 - 50 MB Squats

 - 50 MB Sit Ups Toss

 800m Run

 - 50 MB Toss Lunge

  - 25 MB Side Plank Taps (Each Side)

  - 25 MB Double Tap Burpees

1 Mile Run

Monday, October 11, 2021

Warm Up

Stretch

300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

If you have completed the warm up and there is still time- spend the time stretching

Skill/Strength

TABATA Alternating DB Snatches

Conditioning

-400 meter Run
-40 Sit-Ups
-400 meter Run
-60 Shoulder Taps
-400 meter Run
-80 Air Squats

Thursday, October 7, 2021

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


Strength:
TABATA Planks

Conditioning:
AMRAP in 20 Minutes -

- 400m Run
- 10 Pull-Ups
- 20 Push-Ups
- 30 Squats

Thursday, September 30, 2021

Warm-up

Stretch

Row

1. 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

2. 3 Rounds:

-6 dips

-12 mountain climbers

Strength

Bench Press

Find 2RM

Then- 3 Sets of 3

Conditioning

Crossfit's Annie

For Time:

50-40-30-20-10 reps of

-double unders

-sit-ups

Wednesday, September 29, 2021

Warm Up

Stretch

Light Jog

- 25 Mountain Climbers

- 25 Sit Ups

- 25 Lunges

- 50 Singles

Repeat if Time Allows

Skill/Strength

Group Practice Front Squats

Conditioning

4 Rounds -
- 3 Deadlift, 3 Hang Power Cleans, 3 Front Squats, 3 Push Press
- 15 Ring Rows
- 20 Sit-Ups

Cashout

800m Run

Monday, September 27, 2021

 Happy Birthday LIZ!!!!

Woo Hoo!!! Excited to celebrate you with a birthday WOD!!!

Warm Up

Stretch

Light Jog

-9 Lunges

-28 Sit Ups

-9 Push Ups

-28 Leg Raises

-1 Burpee (One to Grow On :))

Group Warm-Up

1959m Run

Birthday Conditioning WOD

6 Rounds of 2 Each

- KB DL

- KB Swings

- KB Goblet Squats

- DB PP
- DB DL

- DB Snatch

- WB Toss

- MB Sit Up

- MB Step Ups

- MB Cleans

- BP G2O

- BP Squats

- BP Leg Raise

2 -150m Shuttle Run

Thursday, September 23, 2021

Warm Up
As Posted

Skill/Strength

8 min Ascending EMOM
Starting with 2 First Minute

- Deadlifts

Conditioning

For Time

4 Rounds 

- 400m Run

- 20 Box Jumps

- 20 Wall Ball Toss

- 20 Walking Lunges

Wednesday, September 22, 2021

Warm-up

3 Rounds:

-100 Singles

-5 Pull-Ups

-10 Push-Ups

-15 Jumping Squats

Strength/Skill

EMOM for 8 minutes

-5 S2O going up in weight each time

Conditioning

4 RFT:

-150 Singles

-10 Turkish Get Ups

-15 KBS 

-20 Box Jumps

CashOut:

1 Mile 

Monday, September 20, 2021

Birthday Celebrations WOD!!

Excited to celebrate Sharon and Jennifer B. birthdays!! 

Happy Birthday Friends!

Warm-Up:

Stretch

Light Jog

-9 Burpees

-18 Mountain Climbers

-9 Inch Worm Push-Ups

-18 Jumping Squats

Cash In:

Sharon Birthday Run- 1965m

Conditioning:

-41 MB Toss

-56 KB Deadlifts

-41 Box Jumps

-56 KB Swings

-41 Squats

-56 Double Unders

Cash Out:

Jennifer #1 Birthday Run- 1980m

Thursday, September 16, 2021

Happy Birthday Nancy!!!!
Excited to Celebrate You!!!

Birthday WOD

Warm Up:

Stretch

Light Jog

-18 Burpees

Strength/Skill

1972m Run/Jog/Walk

Conditioning:

9 Lunges

18 Jumping Squats

49 Sit Ups

9 Wall Walks

18 Push Ups

49 Squats

9 In Worm Push Up

18 Dips

49 Scissors

Cash Out:

49s Plank Hold

Wednesday, September 15, 2021

Warm Up:

As Posted

Strength/Skill:

TABATA KB Swings

Conditioning:
4 Rounds -
- 10 Deadlift (275/185)

- 15 Pull-ups

- 20 Squats (to MedBall)

- 25 Double Unders (100 singles)

Cash-Out:
- 4 sets of 5 Burpees AFAP

Thursday, September 13, 2021

Warm Up: As Posted

 

Wednesday, September 9, 2021

 

Wednesday, September 8, 2021

Warm Up:

As Posted

Strength:

TABATA
DB Bench Press
DB Bent Over Row

Conditioning:

Amrap in 10 min -

- 20 Bumper Plate Ground to Overhead
- 15 Bumper Plate Leg Raises
- 15 Bumper Plate Sit-Ups

2 minute rest

Amrap in 10 min -
- 15 KB Deadlift
- 10 KB Swings
-  5 KB Squats

Cash Out:

300 Single Jump Rope

Thursday, September 2, 2021

Warm Up

As Posted

Skill/Strength

Alternating TABATA

- Planks

- Sit Ups

Conditioning

AMRAP in 20 Minutes

- 5 Pull-Ups

- 10 Push-Ups

- 15 Squats

Wednesday, September 1, 2021

Warm-Up
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Skill/Strength
Alternating TABATA
-Scissors
-DB Skull Crushers

Conditioning
10 Pull-Ups
1 Power Clean (155/105)
9 Pull-Ups
2 Power Cleans
8 Pull-Ups
....
....
1 Pull-Up
10 Power Cleans

Monday, August 30, 2021

 

Thursday, August 26, 2021

 Warm Up

As Posted

Skill/Strength

Tabata- Burpees

Conditioning

7 Rounds
- 7 Push-Ups 
- 14 Sit-Ups 
- 21 Squats 

Cashout

5 Attempts at 100 Unbroken Squats

Wednesday, August 25, 2021

Happy Birthday Daniel!!!

Excited to Celebrate You Today!!!

Birthday WOD

Warm Up

29s Alternating Sampson Stretch

8 DB Manmakers

29 Sit Ups

Conditioning

Scaled Murph x's 38!

1 Mile

38 Push Ups

76 Pull Ups

114 Squats

1 Mile Run

Monday, August 23, 2021

arm Up

Stretch Light Jog

8 Burpees 

18 Squats

8 Push Ups

18 Lunges

Skill/Strength

Group 986m Run & 986m Row

Conditioning

42 DB Skull Crushers

42s Wall Sit

42 Rings/Pull Ups

42 MB Toss

42 Leg Raises

42 Dips

42 BP G2O

42 BP Squats

Thursday, August 19, 2021

Warm Up

As Posted

Skill/Strength

Partner Warm Up

100m Med Ball Toss

100 MB Sit Ups

100 MB Step Ups

Condtioning

3 Rounds

AMRAP in 4 Minutes

- 400m Run

- AMRAP Dips, Plank, or Burpees

- 2 Minute Rest In Between Rounds

Wednesday, August 18, 2021

 Happy Birthday April!!

Excited to celebrate YOU!!

Birthday WOD

Warm Up

Stretch Light Jog

8 Burpees 

18 Squats

8 Push Ups

18 Lunges

Skill/Strength

Group 986m Run & 986m Row

Conditioning

42 DB Skull Crushers

42s Wall Sit

42 Rings/Pull Ups

42 MB Toss

42 Leg Raises

42 Dips

42 BP G2O

42 BP Squats

Monday, August 16, 2021

Warm Up

Stretch

300 m Run

10 In Worm Push Ups

20 Mountain Climbers

30 Second Sampson Stretch ea. Leg

25m Butt Kicks

25m High Knees

Skill/Strength

Group Run 1 Mile For Time

Conditioning

- 30 Burpees

- 30 Box Jumps

- 30 Pull-Ups/Rings

- 30 Kettlebell Swings

- 30 Push press

- 30 Supermans

- 30 Wall Ball Toss

- 30 Double Unders (90 Singles)

Thursday, August 12, 2021

Warm-up
500m Row

3 Rounds
-5 Inchworm Squats
-10 Plank Shoulder Taps 
-10 Bar Straight Leg Raises 

Skill/Strength
100m Sprint x 5

Conditioning
For Time
- 30 Burpees 
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell Swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall Ball Toss, 20/14
- 30 Double Unders

Wednesday, August 11, 2021

 Warm Up
As Posted

Strength/Skill

TABATA Squats

Conditioning

21-15-9 

- Ground to Overhead (135/95)

- Bar-Facing Burpees

- Double Unders

Cashout

5 Attempts of 100 Unbroken Singles

Monday, August 9, 2021

Warm-Up
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Skill/Strength

EMOM for 10 minutes

Ascending Burpees

Conditioning 

Crossfit's Annie

50-40-30-20-10 

-Double Unders

-Sit-Ups

Thursday, August 5, 2021

Warm-Up
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Skill/Strength

TABATA Turkish Get-Ups

Conditioning

20m  AMRAP

-30 Box Jumps

-20 Push Press

-30 Pull Ups

Wednesday, August 4, 2021

Birthday Fun!!!

Coach's Birthday Revenge!!

Ooops.... Coach's Celebration :)

Warm Up

Stretch

Light Jog

8 Rounds

-1 Burpee

-1 Mountain Climber

-1 In. Worm Push Up

-1 Jumping Squat

Skill/Strength

-1968m Run

Conditioning 

-53 Box Jumps

-53 Deadlifts

-53 Sit Ups

-53 Single Jump Rope

-53 DB Scissors

-53 DB Skull Crushers

-53 Pull Ups/Rings

-53 Back Squats or Weighted Squats

Monday, August 2, 2021

Happy Birthday Rebecca!!!

Excited to Celebrate You Today!

Birthday WOD

Warm Up

Stretch

Light Jog

8 Bar Leg Raises

4 Burpees

8 Jumping Squats

4 Burpees

Skill/Strength

1983m Run

Conditioning

38 Sit Ups

38 Squats

38 Pull Ups

38 Mountain Climbers

38 In Worm Push Ups

38 Lunges

38 Dips

38s Wall Sit

Thursday, July 29, 2021

Warm-Up
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Skill/Strength

30 Burpees

Conditioning

AMRAP in 12 minutes

-30 Double Unders 

-10 DB Rows

-15 DB Thrusters

Wednesday, July 28, 2021

Happy Birthday Carlen!!!

Excited to Celebrate YOU!

Birthday WOD

Warm Up

Stretch

Light Jog

7 Sit-Ups

7 Jumping Squats

7  Burpees

7  Push Ups

Skill/Strength

1962m Run

Conditioning

59 Sit Ups

59 DB Push Press

59 DB Wings??

59 DB Curls

59 DB Snatches

59  Push Ups

Cashout

One Bear Crawl lap around gym floor

Monday, July 26, 2021

Happy Birthday Ella!!!
Excited to Celebrate YOU!

Birthday WOD

Warm-Up
3 Rounds -
- 38m High Knees
- 38m Butt Kicks
- 38 Mountain Climbers
- 38 Walking Lunges
- 38 Double Unders

Skill/Strength

1883m Run

Conditioning

7 Rounds

- 2 Manmakers

- 7 Burpees

Thursday, July 22, 2021

Warm-Up
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Conditioning:

For Time -

- 800m Run

- 8 Barbell Complex (135/95)

- 600m Run

- 6 Barbell Complex

- 400m Run

- 4 Barbell Complex

- 200m Run

- 2 Barbell Complex

For the purpose of this workout a barbell complex will be:

- Deadlift

- Hang Power Clean

- Front Squat

- Push Press

- Back Squat

- BTN Push Press