Thursday, April 28, 2022

Warm Up
As Posted

Skill/Strength

Alternating TABATA
-KB Swings
-Burpees

Conditioning
4 Rounds for Time:
-400m run
-20 Unbroken Squats
-15 Ring Rows
-10 Box Jumps

Thursday, April 28, 2022

Warm Up

As Posted 

Group Warm Up

- 1 Mile Run/Walk

Conditioning

With a partner complete:

- 100 Double Unders or 300 Singles (50/150 each)

- 50 Push-Ups While Partner Holds Plank

- 50 Toes To Bar While Partner Hangs From Bar

- 50 Shoulder To Overhead While Partner Holds Bar In Front Rack

- Finish With Both Partners Lunging 25m With The Bar In The Front Rack

Wednesday, April 27, 2022

Warm Up

As Posted

Skill/Strength

8min EMOM

-15 Deadlifts

Conditioning

For Time:

50, 40, 30, 20, 10 -

- Double Unders

- Sit-Ups

- Squats

Monday, April 25, 2022

 Warm Up

As Posted

Skill/Strength

Alternating TABATA

-KB Swings

-Burpees

Conditioning

4 Rounds for Time:

-400m run

-20 Unbroken Squats

-15 Ring Rows

-10 Box Jumps

Thursday, April 21, 2022

Happy 50th Birthday Raheed!!!

Excited to celebrate you with the birthday WOD!

Warm Up
- Light Jog
- Stretching
- Coach's Choice

Conditioning

CrossFit's Filthy Fifty

For Time:
- 50 Box Jump, 24"
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Press, 45 pounds
- 50 Good Mornings
- 50 Wall Ball Shots, 20 pound ball
- 50 Burpees
- 50 Double Unders

Wednesday, April 20, 2022

Warm Up

As Posted

Skill/Strength

Alternating TABATA 

-DB Scissors

-DB Skull Crushers

Conditioning

18 AMRAP

-100m BP Hand/Finger Hold Fast Walk

- 30 BP G2O

- 30 BP Squats

- 30 BP Sit Ups

- 30 BP Step Ups

Monday, April 18, 2022

Warm-up

Stretch

400m run

-20 Walking lunges

-10 Pull-ups

-Sampson Stretch

Strength/Skill

TABATA

DB Curls

Conditioning

For Time:

-800m run

-30 Medball Deadlifts

-30 Medball Cleans

-20 MB deadlifts

-20 MB Cleans

-10 MB Deadlifts

-10 MB Cleans

-800m run

Monday, April 11, 2022

 Warm Up

As Posted

Skill/Strength

TABATA

-KB Swings

Conditioning

AMRAP in 15 minutes

-100m Run

-3 Pull-Ups

-6 Thrusters

-12 Lateral Bar Jumps

Thursday, April 7, 2022

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

TABATA

-Shoulder Taps

Conditioning

4 Rounds with 1 minute rest in between

In 3 minutes complete:

-200m run

-10 Deadlifts (135/95)

-AMRAP box jumps (24/20) or kettlebell swings (62/44) (you will have 2 rounds of each)

Wednesday, April 5, 2022

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Core Intensity

2 Min Unbroken Sit Ups

2 Min Unbroken Scissors

Conditioning

Crossfit's Cindy

20 Min. AMRAP

-5 Pull Ups

-10 Push Ups

-15 Squats

Monday, April 4, 2022

 Happy Birthday Jessica!!! 

Excited to celebrate YOU!!!

Birthday WOD

Warm Up

Stretch

Light Jog

34 Mountain Climbers

34 Push Ups

34 Leg Lifts

Group Warm Up

1988 Run/Jog/Walk

Conditioning

4 Sets-

-4 Manmakers

-4 Burpees

-88 Singles

-34 Sit Ups

Cashout

388m Jog