Thursday, April 27, 2023

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-Jumping Squats

-Burpees

Conditioning

15 Min. AMRAP 

-300m Run

-5 Pull Ups

-10 Sit Ups

-15 Unbroken Squats

Cash Out

5 Attempts at 100 Unbroken Singles

OR

100 Step Ups/Side-to-Side

Wednesday, April 26, 2023

Warm Up

Stretch

150m Shuttle Run

-20 Sit Ups

-20 Mountain Climbers

-10 In Worm Push Ups

Group Warm Up

1 Mile Run/Jog/Walk

Conditioning

4 Rounds

-4 Manmakers

-4 Burpees

-100 Singles

-40 Sit Ups

Monday, April 24, 2023

Warm Up

As Posted

Skill/Strength

2 Min Unbroken Sit Ups

2 Min Unbroken Scissors

Conditioning

Crossfit's Cindy

20 Min. AMRAP

-5 Pull Ups

-10 Push Ups

-15 Squats

Cash Out

1 Mile Run

Thursday, April 20, 2023

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

Wednesday, April 19, 2023

Warm Up

As Posted

Group Warm Up

1 Mile Run/Walk

Conditioning

Partner Workout

- 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 Position

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

Monday, April 17, 2023

Warm Up

As Posted

Skill/Strength

8min EMOM

-15 Deadlifts

Conditioning

50, 40, 30, 20, 10 -

- Double Unders

- Sit-Ups

- Squats

Cash Out

5 Attempts at 100 Unbroken Jump Ropes

OR

100 Step Ups Unbroken

Thursday, April 13, 2023

Warm Up

As Posted

Conditioning

- 50 Box Jump

- 50 Rings/Pull-Ups

- 50 KB Swings

- 50 Lunges

- 50 K2E

- 50 Push Press

- 50 Good Mornings

- 50 MBShots

- 50 Burpees

- 50 Double Unders

Cash Out

1 Mile Run

Wednesday, April 12, 2023

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 10, 2023

Warm Up

As Posted

Strength/Skill

TABATA

DB Curls

Conditioning

-800m run

-30 Medball Deadlifts

-30 Medball Cleans

-20 MB deadlifts

-20 MB Cleans

-10 MB Deadlifts

-10 MB Cleans

-800m run

Thursday, April 6, 2023

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

Cash Out

1 Mile Run

Wednesday, April 5, 2023

Warm Up

300 m Run

2 Rounds

-10 Squats

-10 Push-Ups

-10 Sit-Ups

-10 Pull-Ups

-10 Dips

-10 Lunges

-30s Samson Stretch

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)

Monday, April 3, 2023

Warm Up

300 m Run

2 Rounds

-10 Squats

-10 Push-Ups

-10 Sit-Ups

-10 Pull-Ups

-10 Dips

-10 Lunges

-30s Samson Stretch

Skill/Strength

- 400m Run

Conditioning

30 - 20 - 10 -

- Deadlift (155/105)

- Burpees

Cash-Out

- Not for time - 30 Pull-Ups 

Not Rings- Hanging Leg Lifts

OR

-75 Leg Raises