Thursday, March 30, 2023

Warm Up

As Posted

Skill/Strength

8 Min EMOM

Ascend by 2 DB Manmakers Start w/2

Conditioning

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Box Jumps

- Burpees

Wednesday, March 29, 2023

Warm Up

300 m run

2 Rounds

-10 squats

-10 push-ups

-10 sit-ups

-10 pull-ups

-10 dips

-10 walking lunges

-30s Samson stretch

Skill

-Tabata MB Toss

Conditioning

3 Rounds(each in 4 minutes) -

- 400m Run

- 15 Box Jumps

- AMRAP of Pull-Ups, Push-Ups, or Sit-Ups (1 round of each, order is not important)

Monday, March 27, 2023

Warm Up

Stretch

- 50m High Knees

- 50m Butt Kicks

- 20 Sit Ups

- 20 Lunges

- 20 Dips

- 20 Squats

Conditioning

"Tabata Something Else"

- Tabata Pull-Ups

- Tabata Push-Ups

- Tabata Sit-Ups

- Tabata Squats

Cash Out

Run 1 mile

Thursday, March 23, 2023

 Warm Up

As Posted

Group Warm Up

1 Mile Run

Conditioning

Partner WOD for Time

- 100m MB Toss

- 100 MB Sit Up

- 100 MB Step Up

- 100 MB Lunges

- 50 WB Toss

- 50 MB Cleans

- 100m MB Toss

Wednesday, March 22, 2023

Warm Up

As Posted

Skill/Strength

Unbroken 2m Row

Conditioning

CrossFit's Helen -

3 Rounds -

- 400m Run

- 21 Kettlebell Swings

- 12 Pull-Ups

Monday, March 20, 2023

 Warm Up

As Posted

Skill/Strength

50m Bear Crawl

Conditioning

10 Rounds -

- 100m Sprint

- 3 Pull-Ups

- 6 Push-Ups

- 9 Squats

Thursday, March 16, 2023

 Warm Up

As Posted

Strength/Skill

Alternating TABATA 

- Jumping Squats

- Planks

Conditioning

- 20 KB Swings

- 40 Sit-Ups

- 60 Squats

- 800m Run

- 60 Squats

- 40 Sit-Ups

- 20 KB Swings

Wednesday, March 15, 2023

Warm Up:
Stretch
- 50m High Knees
- 50m Butt Kicks
- 20 Sit Ups
- 20 Lunges
- 20 Dips
- 20 Squats

Conditioning:
For Time:
10 DB Renegade Man-makers
2 Sit-Ups
9 DB MM
4 Sit-Ups
...
1 DB Renegade Man-Maker
20 Sit-Ups

Start with 10 man-makers then do 2 Sit-ups. Continue with the pattern of decreasing the man-makers by 1 and increasing the sit-ups by 2 each round until you finish with 1 man-maker and 20 Sit-ups.

Wednesday, March 8, 2023

Warm-Up:
As Posted

Strength/Skill:
2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest 

Conditioning:

AMRAP in 15m -

- 300m Run

- 6 BP G2O (45/35)

- 9 BP Sit-Ups

- 12 BP Squats

Monday, March 6, 2023

Warm-Up: 
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Strength/Skill:
Alternating TABATA 
- Jumping Squats
- Planks

Conditioning:

- 20 Kettlebell Swings

- 40 Sit-Ups

- 60 Squats

- 800m Run

- 60 Squats

- 40 Sit-Ups

- 20 Kettlebell Swings

Thursday, March 2, 2023

Warm Up

As Posted

Skill/Strength

Bear Crawl Around Gym Floor

Conditioning

3 Rounds

- 400m Run

- 30 MB Toss (Can be w/Partner)

- 30 Box Jumps

- 30 DB Scissors