Wednesday, July 27, 2022

Happy Birthday Ella!!!!      Excited to celebrate you when you are able to join us!!!

Warm Up

As Posted

Strength/Skill

2 Rounds 

- 1 Min. 

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest

Conditioning

12 Min AMRAP 

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Cash Out

30 Burpees

100 Broken Singles

Monday, July 25, 2022

Warm-Up

-Stretching

-50 m High Knees

-50 m Butt Kicks

-20 Jumping Squats

-20 Sit-ups

-5 Inch Worm Push Ups

Skill

Accumulate 10 Turkish Get-Ups Per Arm

Conditioning

For Time:

3 Rounds -

- 600m Run

- 20 Knees to Elbows

- 30 Air Squats

Thursday, July 21, 2022

 Warm Up

As Posted

Strength/Skill

TABATA

Med Ball Cleans

Conditioning

Crossfit's Annie

For Time:

50-40-30-20-10 

-Double Unders

-Sit-Ups

Wednesday, July 20, 2022

 Warm Up

As Posted

Group Warm Up

1 Mile Run

Conditioning

- 30 Burpees

- 30 Box jump, 24/20

- 30 Pull-Ups

- 30 Kettlebell swings, 53/35

- 30 Lunges

- 30 Sit-Ups

- 30 Push press, 65/45

- 30 Supermans

- 30 Wall ball Toss, 20/14

- 30 Double Unders

Monday, July 18, 2022

Warm Up

As Posted

Skill

Anytime during warm-up

1000m row for time

Conditioning

3RFT:

-21 Deadlifts (95/65)

-15 Front Squats

-9 Shoulder to OH

-400m run

Thursday, July 14, 2022

Warm-up

Stretch

Light Jog

3 rounds

-3 pull-up

-6 push-up

-9 squats

Streength/Skill

800m Run

Conditioning

30-20-10 

- Box Jumps

- Push Ups

Rest about 3 Minutes

AMRAP in 6 Minutes -

- 15 Unbroken Squats

- 30 Unbroken Double Unders (or 100 Singles)

Rest about 3 Minutes

30-20-10

- DB Curls

- Sit Ups

Wednesday, July 13, 2022

Warm-Up

Stretch

Light jog

3 rounds

-3 pull-up

-6 push-up

-9 squats

Skill/Strength

EMOM for 6 minutes

3 DB Manmakers

Conditioning

AMRAP in 12 minutes

-30 Double Unders (100s)

-15 DB Thrusters

-10 DB Rows