Thursday, January 27, 2022

Warm Up

As posted

Strength/Skill

8 Min. EMOM 

5 Thrusters

Conditioning

CrossFit's Helen

3 Rounds

- 400m Run

- 21 KB Swings

- 12 Pull Ups

Wednesday, January 26, 2022

Warm Up

As Posted

Skill/Strength

Bench Press       

5 Rounds of 5

Conditioning

30 - 20 - 10 -

- Burpees

- DB Snatch (35/25)

- Sit-Ups

Cashout

5 Attempts of 100 Unbroken Singles

Monday, January 24, 2022

Warm Up

Stretch

10 Laps Around 1st Floor or 5 Laps with Stairs

- 30 Mountain Climbers

- 25 Jumping Jacks

- 20 Step Ups (Use Altar Steps)

- 15 Dips 

- 10 In Worm Push Ups

-  5 Burpees

Stretch Remainder of Warm Up

Conditioning

TABATA Fun!

-DB Snatches

-DB Curls

-DB Scissors

-DB Skull Crushers

-DB Waiter Lunges

-Sit Ups

Thursday, January 19, 2022

Happy Birthday Melanie!!!!

Excited to Celebrate YOU!

Melanie's Birthday WOD

Warm Up

Stretch

1 Round 

- 21 Mountain Climbers

- 21 Burpees

Group Warm Up

1963m Run

Conditioning

15min AMRAP

-58 Sit Ups 

-58 Scissors 

-58 Bent Over Rows 

-58 Curls

Wednesday, January 19, 2022

Happy Birthday Lottia!!! Looking forward to celebrating you tonight!

Tia's Birthday WOD

Warm Up

Stretch

1 Round

- 18 Burpees

- 18 Dips

- 18 Mountain Climbers

Group Warm Up

Group Run- 1984m

We will start as early as possible. Preferably when everyone has completed the warm up. Please arrive by 5pm if you are able.

Conditioning

20 Min AMRAP
- 38 Rings

- 38 Push Ups

- 38s Plank Hold

- 38 Sit Ups

Monday, January 17, 2022

 Warm Up

As posted

Skill/Strength

TABATA Sit Ups

Conditioning

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 -

- Lunges

- Box Jumps (24/20)

- Push-Ups (hand release)

Thursday, January 13, 2022

Warm Up

As Posted

Skill/Strength

1 Mile (5 laps to street and back + 2nd light pole)

Conditioning

3 Rounds

-10 DB Manmakers

-10 Scissors

-100 Singles

Wednesday, January 12, 2022

Warm Up

As Posted

Skill/Strength

Bench Press

5 Sets of 10 at 50% 

Conditioning

45, 35, 25, 15, 5

BP G2O

BP Sit Ups

BP Squats

BP Lunges

Cash Out

5 Attempts at 100 Unbroken Singles

Monday, January 10, 2022

Warm Up

Stretch

Light Jog

2 Rounds

-20 Lunges

-25 Sit Ups

-10 Burpees

Stretch for Remainder of Warm Up

Strength/Skill

8 EMOM 10 Deadlifts

Conditioning

DB TABATA Workout

-Scissors

-Skull Crushers

-Bent Over Row

-Curls