Monday, February 15, 2021

Warm Up:

Stretch

Light Jog

3 Rounds

- 10 Pull Ups

- 20 Lunges

- 30 Supermans

- 100 Singles

GTX-entine WOD:

Pick a partner

Do TheirFirst, Middle and Last Name WOD (Min. of 20 letters)

A. 30 High Knees

B. 20 Push Ups

C. 20 Bicycles

D.1 Min. Wall Sit

E. 15 Burpees

F. 30 Crunches

G. 30 Mountain Climbers

H. 30 Squats

I. 1 Min. Jumping Jacks

J.  20 Dips

K. 1 Min. Wall Sit

L. 15 Jumping Squats

M. 15 Burpees

N. 30 Crunches

O. 30 Mountain Climbers

P. 20 Push Ups

Q. 20 Bicycles

R. 30 High Knees

S. 20 Dips

T. 30 Mountain Climbers

U. 30 High Knees

V. 1 Min. Jumping Jacks

W. 1 Min. Wall Sits

X. 15 Jumping Squats

Y. 30 Crunches

Z. 30 Sit Ups

 

Thursday, February 11, 2021

Warm Up:

Stretch

Light Jog

3 Rounds

- 10 Pull Ups

- 20 Sit Ups

- 30 Squats

- 100 Singles

Group Warm Up
2 minute AMMAP Row

Strength/Skill:
TABATA DB Strict Press

Conditioning:

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

Wednesday, February 10, 2021

Warm Up:

Stretch

Light Jog

3 Rounds

- 10 Pull Ups

- 20 Sit Ups

- 30 Squats

- 100 Singles

Skill/Strength:

10 Turkish Get-Ups

Conditioning 1:
30 - 20 - 10 
- Box Jumps
- Sit-Ups

Conditioning 2:
AMRAP in 6 Minutes -
- 15 Unbroken Squats
- 30 Unbroken Double Unders (or 100 Singles)
If you break either the squats or double unders then start that set over.

Monday, February 8, 2021

Warm Up:

Stretch

Light Jog

3 Rounds

- 10 Pull Ups

- 20 Sit Ups

- 30 Squats

- 100 Singles

Group Warm Up:

500m Row

Skill/Strength:

TABATA DB Bench Press

Conditioning:

15 - 10 - 5:
- Barbell Ground to Overhead (115/75)
- Burpee Box Jumps (24/20)

Thursday, February 4, 2021

Warm Up:

Stretch

Light Jog

3 Rounds

- 10 Pull Ups

- 20 Sit Ups

- 30 Squats

- 100 Singles

Skill/Strength:

1 Mile for Time

Conditioning:

3 Rounds -
- 3 DB Man-makers (35/25)
- 6 DB Waiter Lunges Right Arm
- 6 DB Waiter Lunges Left Arm
- 90 Singles

Wednesday, February 3, 2021

Warm Up:

Stretch

Light Jog

3 Rounds

- 10 Pull Ups

- 20 Sit Ups

- 30 Squats

- 100 Singles

Skill/Strength:

TABATA Turkish Get-Ups

Conditioning:

CrossFit's Cindy

AMRAP in 20 Minutes of-

- 5 Pull-Ups

- 10 Push-Ups

- 15 Squats

Cash Out:

5 Attempts at 100 Unbroken Singles

Monday, February 1, 2021

Warm Up:

Stretch

Light Jog

3 Rounds

- 10 Pull Ups

- 20 Sit Ups

- 30 Squats

- 100 Singles

Skill/Strength:

8 min. EMOM

-10 Deadlifts

Conditioning:

3 Rounds -

- 300m Run

- 15 Burpees

- 15 Box Jumps (24/20)