Thursday, September 29, 2022

Warm Up

Stretch

Light Jog

2 Rounds

-15 Dips

-15 Mountain Climbers

-15s Sampson Stretch

-100m Bumper Plate Finger Hold Walk

Strength/Skill

10 Min EMOM 

- 3 Pull-Ups

- 4 Burpees

- 5 Box Jumps

Conditioning

AMRAP in 5 minutes -

- 100m Sprint

- 5 Kettlebell Swings (62/40)

- 10 Unbroken Squats

Rest 3 Minutes

AMRAP in 5 Minutes -

- 100m Sprint

- 5 Toes to Bar (hanging leg raises)

- 10 Unbroken Push-Ups

Wednesday, September 28, 2022

 Happy Birthday Liz!!!!  Excited to Celebrate YOU!!!

Warm Up

Light Jog

Stretch

-9 DB Curls

-28 Leg Raises

Group Strength

1959m Run

Conditioning

-63 Deck Push Ups

-63 Skull Crushers 

-63 DB Push Press

Cashout

-1 Fork to Mouth

-1 Stretch Out Hand to Get Dessert

-1 Raise Hand to Get Waiters Attention

Happy Birthday Danny!! Best Picture Taker Ever!!

Danny's Birthday Workout

-9 Jumping Jacks

-9 Lunges

-9 Mountain Climbers

-9 Sit Ups

AND

-1 Happy Birthday Song!!

Monday, September 26, 2022

Warm-Up

5 Rounds 

- 100m Run

- 5 Inch Worm Push-Ups

- 10 Mountain Climbers

- 15s Sampson Stretch

Strength/Skill

- 200m Shuttle Sprint (2nd light pole and back twice)

All fours must touch the ground past the line on both ends including the start and end. The clock stops when both hands touch past the finish line.

Rest 1 min.

- 1 minute Unbroken Push-Ups 

Rest 1 min.

- 1 Minute Unbroken Squats

Rest 1 min.

- 1 minute Unbroken Plank Hold

Rest 1min.

- 1 minute Unbroken K2E

Conditioning

3 Rounds -

- 400m Run

- 15 Burpee Box Jump Overs (24/20)

- 30 Lateral Bar Jumps

- 15 Deadlifts

- 30 Sit Ups 

Thursday, September 22, 2022

Warm Up

Stretch

Light Jog

2 Rounds

-15 Dips

-15 Sit-ups

-15 Hanging Leg Raises

-15 Push-Ups

-100m Bumper Plate Finger Hold Walk

Skill/Strength

8 Min. EMOM

-2 Deadlifts

-2 Push Press

-2 Front Squats

Conditioning

9-22-20-22

-DB Scissors

-BP Sit Ups

-DB Skull Crushers

-BP G2O

Wednesday, September 21, 2022

Happy 50th Birthday Nancy!!!  Woo Hoo!! 

Excited to Celebrate YOU!

Warm Up

Stretch

Light Jog

-9 Manmakers

-18 Lunges

-9 Hanging Leg Raises

-18 Dips

Conditioning

Crossfit's Filthy FIFTY!!

(Modified)

-50 Box Jumps

-50 Rings/Jumping Pull Ups

-50 KB Swings

-50 Lunges

-50 K2E

-50 Push Press

-50 Good Mornings

-50 MB Shots

-50 Burpees

-50 Double Unders

**Cashout

1972m Run

Optional

Monday, September 19, 2022

Happy Birthday Sharon!!! Excited to celebrate you today!!

WOO HOO!!

Warm Up

Stretch

-100 Run

-9 Burpees

-19 Mountain Climbers

Group Warm Up

1965m Run

Conditioning

2 Rounds

-57 Sit Ups

-57 Lunges

-57 Leg Lifts

-57 Deadlifts

Thursday, September 15, 2022

Warm Up

As Posted

Skill/Strength

6 min. EMOM 

-3 Deadlifts

-3 Push Press

Conditioning

- 800m Run

- 20 Lunges

- 30 Sit-ups

- 40 Alt DB Snatches (45/35)

- 50 Double Unders (150 Singles)

- 40 Alt DB Snatches

- 30 Sit-Ups

- 20 Lunges

- 800m Run

Wednesday, September 14, 2022

Warm Up

As Posted

Skill/Strength

Alternating TABATA of:

-Plank Holds

-Jumping Squats

Conditioning

AMRAP in 16 minutes 

- 200m Run

- 8 Push-Ups

- 12 Kettlebell Swings (62/44)

- 16 Box Jumps (24/20)

Monday, September 12, 2022

Warm Up

Stretch

Light Jog

2 Rounds

-15 Dips

-15 Sit-ups

-15 Hanging Leg Raises

-15 Push-Ups

-100m Bumper Plate Finger Hold Walk

Strength:

6 Min. EMOM 

- Alternating DB Snatch

Conditioning:

AMRAP in 15 Minutes -
- 150m Shuttle Run (first light pole and back, second light pole and back)
- 10 Box Jumps (24"/20")
- 20 Sit-Ups
- 30 Double Unders (100 singles)

Thursday, September 8, 2022

GTX 9/11 Memorial Tribute WOD

Warm Up

Stretch 

Light Jog

10 Burpees

Conditioning

For Time

2001 meter Run

11 Box Jumps 

11 Push Press 

11 Chest-to-Bar Pull-Ups

11 Power Cleans 

11 Handstand Push-Ups/Deck Push Ups

11 Kettlebell Swings 

11 Toes-to-Bars

11 Deadlifts 

11 DB Manmakers 

Scaled and Adapted from WODwell 9/11 Tribute 

Wednesday, September 7, 2022

Happy Birthday Pastor Adam!!!  Excited to celebrate your 40th birthday with you!!

Warm Up

Stretch 

Light Jog

-9 Burpees

-11Lunges

-9 DB Manmakers

-11 Jumping Squats

Group Warm Up

1982m Run

Conditioning

Fantastic 40th Birthday FUN! 

40 Wall Ball Shots (20/14 lb)

40 Hang Cleans (95/65 lb)

40 Pull-Ups

40 Deadlifts (95/65 lb)

40 Push-Ups

40 Box Jumps (24/20 in)

40 Kettlebell Swings (1.5/1 pood)

40 Toes-to-Bars

40 Air Squats

40 Hang Snatches (95/65 lb)

40 Double-Unders

40 Sit-Ups

(We are doing a modified version of CrossFit's Fatal 40)

Monday, September 5, 2022

 There will be no WOD today.  See you all Wednesday.

Thursday, September 1, 2022

Warm Up

Light Jog

Stretch

3 Rounds

-50m Butt Kicks

-50m High Knees

-5 Inch Worm Push-Ups

-10 Lunges

Skill/Strength

TABATA Sit Ups

Conditioning

Crossfit's Helen

3 Rounds 

-Run 400 m

-21 KB Swings

-12 Pull-Ups