Thursday, June 29, 2023

Warm Up

As Posted

Skill/Strength

1 Mile

Conditioning

- 100 Double-Unders (200 Singles)

- 21 Squats 

- 21 Push Press

- 100 Double-Unders (200 Singles)

- 15 Squats

- 15 Push Press

- 100 Double-Unders (200 Singles)

- 9 Squats

- 9 Push Press

Courtesy of CrossFit.com

Wednesday, June 28, 2022

Warm Up

As Posted

Skill/Strength

TABATA

Alternating DB Snatches

Conditioning

18 Min. AMRAP 

-200m run

-5 Burpees

-15 KBS

-20 Unbroken squats 

Monday, June 26, 2023

Warm-Up

Light Jog or 250m Row or Double Under Practice

Stretch/Joint Mobility

- 20 Sit Ups

- 20 Lunges

- 20 Squats

- 3x's 20s Bar Holds

Skill/Strength

8 Min Ascending EMOM 

Start w/2, Ascend by 1

- DB Manmaker

Conditioning

- 10 DB Waiter Lunges (45/35)

- 1 Ground to Overhead (115/75)

- 9 DB WL

- 2 G2O

- 8 DB WL

- 3 G2O

...

...

- 1 DB Waiter Lunge

- 10 Ground to Overhead

Cashout

5 Attempts at 100 Unbroken Singles

Thursday, June 22, 2023

HAPPY 40th BIRTHDAY RACHEL!!!

EXCITED TO CELEBRATE YOU!!!

Birthday Warm Up

Stretch

Light Jog

-6.  Deck Pushups

-21 Mountain Climbers

-6   Burpees

-21 Sit Ups

Skill/Strength

1983m Birthday Run

Birthday WOD

Fantastic 40!!!

-40 Side to Side

-40s Plank

-40 Supermans

-40 Step Ups

-40 PP

-40 Leg Raises

-40 Skull Crushers

Cashout

Birthday Celebration!!

Wednesday, June 21, 2023

 Warm Up

As Posted

Skill/Strength

10 EMOM 

-5 Power Clean 

Conditioning

18, 15, 12, 9, 6, 3 

- Pull-ups (Strict, Kipping, or Ring Rows)

- Burpees over Bar

Monday, June 19, 2023

Warm Up

As Posted

Skill/Strength

TABATA DB PP

Conditioning

4 Rounds, each in 3 minutes:

- 200m Run

- 10 Box Jumps 

- AMRAP Deadlifts 

Thursday, June 15, 2023

 Warm Up

As Posted

Skill/Strength

TABATA Planks

Conditioning

4 Rounds 

- 400m Run

- 15 BP G2O

- 20 BP Sit-Ups

- 25 BP Squats

Wednesday, June 14, 2023

Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

40, 30, 20, 10

-KB Swings

-KB or BP Lunges

-KB or BP Step Ups

-KB or BP Crunches

Monday, June 12, 2023

Warm Up

As Posted

Skill/Strength

TABATA Weighted Lunges

Conditioning

3 Rounds

-300m Run

-15 Burpee Bar Jump Over

-20 Mountain Climbers

-25 Deadlifts

Optional Cashout

1 Mile

Thursday, June 8, 2023

Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

40, 30, 20, 10

-KB Swings

-KB or BP Lunges

-KB or BP Step Ups

-KB or BP Crunches

Wednesday, June 7, 2023

Warm Up

As Posted

Skill/Strength

10min. EMOM

-4 Deadlifts - Increasing by 2 each Minute

Conditioning

For Time

-400m Run

-40 Squats

-100m Run

-40 Sit-Ups

-100m Run

-40 DB Bench Press (35/25)

-100m Run

-40 Double Unders (or 150 singles)

-400m Run

Thursday, June 1, 2023

Warm-Up

Light Jog or 250m Row or Double Under Practice

Stretch/Joint Mobility

- 20 Sit Ups

- 20 Lunges

- 20 Squats

- 3x's 20s Bar Holds

Strength/Skill

TABATA

- Med Ball Cleans

Conditioning

4 Rounds

- 150m Shuttle Run

- 20 Box Jumps

- 25 KB Swings

- 30 DB Snatches