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