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