Thursday, May 27, 2021

 Coach's Discretion...

See You All Tonight!

Wednesday, May 26, 2021

Warm Up

As Posted

Skill/Strength

TABATA Fun

#1 Jumping Squats

#2 Planks

Conditioning

Crossfit's Annie

For Time:

50-40-30-20-10 reps of

-Double Unders (3X Singles)

-Sit-Ups

Wednesday, May 13, 2021

Warm Up:

Stretching

Light jog

25 Push-ups

25 Sit-ups

25 Walking Lunges

25 Pull-ups/Deck Push Ups

Skill/Strength:

TABATA Planks

Conditioning:

AMRAP in 20 Minutes:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Monday, May 17, 2021

Happy Birthday Duke!!!!!

Birthday WOD - Let's Celebrate!!

Warm Up

Stretch

Light Jog

- 5 In Worm Push Ups

-11 Mountain Climbers

- 5  Burpees

-11 Man Makers

Group Warm Up 

-1962 Mile Run/Jog/Walk

Birthday WOD

- 59 Burpees

- 59 Man Makers

- 59 Scissors

- 59 DB Skull Crushers

- 59 DB Lunges

- 59 DB Push Press

Cashout

Burpees 'till breakfast!

Thursday, May 13, 2021

Warm-Up:

Stretching

Light jog

2 Rounds

10 Push-ups

10 Sit-ups

10 Walking Lunges

10 Pull-ups

Skill
Ascending 10 min EMOM Thrusters

Conditioning
For Time
300m Run
15 KB Swings
20 KB Goblet Squats
25 Box Jumps
30 Sit Ups
35 Push Ups
40 KB Lunges
300m Run

Wednesday, May 12, 2021

Warm-Up:

Stretching

Light jog

-10 Burpees

-5 In Worm Push Ups

Conditioning:

WOD #1

Baseline

-500m Row

-40 Squats

-30 Sit Ups

-20 Push Ups

-10 Pull Ups

WOD #2

8min. EMOM

-20 Weighted Lunges

Monday, May 10, 2021

Warm-Up:

Stretching

Light jog

2 Rounds

10 Push-ups

10 Sit-ups

10 Walking Lunges

10 Pull-ups

Skill:

TABATA

DB Snatches

Conditioning:

For Time:

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Double Unders (or 150 singles)

400m Run