Wednesday, August 31, 2022

 Happy Birthday Jody!!! Excited to Celebrate Your Birthday!!

Warm 

Stretch

300m Jog 

-8 Lunges

-31 Mountain Climbers

-8 DB Curls

-31Scissors

Group Warm Up

-1981m Run

Birthday Conditioning WOD

-41 Jumping Jacks

-41 DB Skull Crushers

-41 DB Push Press

-41 DB Lunges

-41s Wall Sit

-41 Sit Ups

-41 Leg Raises

-41 Good Mornings

Monday, August 29, 2022

 Happy Birthday Daniel!! Excited to Celebrate You With a Birthday WOD!!

Warm Up

Stretch

300m Jog 

-8 Lunges

-29 Mountain Climbers

-8 DB Curls

-29 Scissors

Group Warm Up

-39 Birthday Burpees

Conditioning

Daniel Requested 1/2 Murph

-800m Run

-50 Pull Ups

-100 Push Ups

-150 Squats

-800m Run

Thursday, August 25, 2022

 Warm Up

As Posted

Skill/Strength

10 Min. EMOM

- 15 Deadlifts

Conditioning

10/9/8/7/6/5/4/3/2/1 -

- Lateral Bar Jump

- Burpees

- Dips

Wednesday, August 24, 2022

Warm-up

Stretch

3 Rounds

-25m Butt Kicks

-25m High Knees

-5 Push-Ups

-10 Mountain Climbers

Skill

Alternating TABATA

-Jumping Squats

-Push-Ups

Conditioning

5 Rounds

-10 Pull-Ups

-15 G2O (95/65)

-20 Lateral Bar Jumps

Monday, August 22, 2022

 Happy Birthday April!!! Excited to Celebrate You With a Birthday WOD!!

Warm Up

Stretch

- 8 Mountain Climbers

- 18 Jumping Jacks

- 8 Non-Weighted Manmakers

- 18 Scissors

Group Warm Up

- 1979m Run

Birthday WOD!!!!

- 43s Wall Sit

- 43 Push Ups

- 43 Squats

- 43 Sit Ups

- 43 DB Curls

- 43 Leg Raises

- 43 Good Mornings

- 43 DB Bent Over Row

Thursday, August 18, 2022

Warm-up

Stretch

3 Rounds

-25m Butt Kicks

-25m High Knees

-5 Push-Ups

-10 Mountain Climbers

Skill

1 Mile Run

Conditioning

Partner workout for time:

- 100m Partner MedBall Throw

- 100 Wall Ball Shots

- 100 Partner MedBall Sit-Ups

- 100 MedBall Box Jumps

- 100m Partner MedBall Throw

**if uneven numbers, 1 person can complete half numbers, substituting a 100m MB run instead of the throw.

Wednesday, August 17, 2022

Warm-up

Stretch

3 Rounds

-25m Butt Kicks

-25m High Knees

-5 Push-Ups

-10 Mountain Climbers

Conditioning

20 Minutes AMRAP

-5 Pull-Ups

-10 Push-Ups

-15 Squats 

**Cashout

20 Burpees

**Burpees are to be performed after your workout is completed

Monday, August 15, 2022

Warm-up

Stretch

3 Rounds

-25m Butt Kicks

-25m High Knees

-5 Push-Ups

-10 Mountain Climbers

Skill

Alternating TABATA

-Jumping Squats

-Push-Ups

Conditioning

5 Rounds

-10 Pull-Ups

-15 G2O (95/65)

-20 Lateral Bar Jumps

Thursday, August 4, 2022

Warm Up

Stretch

5 Rounds -

- 100m Run

- 5 Inch Worm Push-Ups

- 10 Mountain Climbers

- 15s Sampson Stretch

Strength/Skill

TABATA Shoulder Taps

Conditioning:

Half of CrossFit's Kelly 

5 Rounds -

- 200m Run

- 15 Wall Ball Shots (20/14)

- 15 Box Jumps (30/24)

Cut Off 15 min

Wednesday, August 3, 2022

 Happy Birthday Ella!! Excited to celebrate your life!!

Warm Up

Stretch 

Light Jog

7 Burpees

27 Lunges

Group Warm Up

1983m Mile

Conditioning

39 Good Mornings

39 Double Unders

39 Sit Ups

39 Squats

39 Hanging Leg Lifts

39 Jumping Jacks

39 Step Ups

Monday, August 1, 2022

Coach's Funday!!

Warm Up

Stretch 

Light Jog

10 Burpees

Active Move Until 'Gather Round Time

Skill/Strength

1968 Walk

Conditioning

54 KB Swings

54 Mountain Climbers

54 Scissors

54 Box Jumps