Monday, July 31, 2023

HAPPY BIRTHDAY CARLEN!!  EXCITED TO CELEBRATE YOU!!

Warm Up

7/29/62

Light Jog

Stretch

-7 Burpees

-29 Lunges

-62 Mtn Climbers

Group Warm Up

-1962m Birthday Run

CARLEN'S BIRTHDAY WOD!!!

-61 Push Up 

-61 Leg Lifts 

-61 Pull Ups 

-61s Planks 

-61 Skull Crushers

-61 Bicep Curls 

-61 DB Bench Press

Thursday, July 27, 2023

Warm Up

As Posted

Group Warm Up

TABATA

-DB Snatches

Conditioning

3 Rounds 

- 600m Run

- 20 Knees to Elbows

- 30 Squats

Wednesday, July 26, 2023

Warm-Up

-Stretching

-50m High Knees

-50m Butt Kicks

-20 Jumping Squats

-20 Sit-ups

-5 Inch Worm Push Up

Strength/Skill

TABATA

-Med Ball Toss (preferably individual)

Conditioning

Crossfit's Annie

50-40-30-20-10 reps of

-Double Unders

-Sit Ups

Monday, July 24, 2023

Warm Up

5 Burpees

10 Lunges

Stretch

Skill/Strength

8 Min EMOM Deadlifts

Conditioning

TABATA Mix Up

-Squats w/Eyes Closed

-Planks

-Push Ups

-Jumping Jacks

Monday, July 10, 2023

Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

16 Min AMRAP 

- 150m Shuttle Run

- 8 DB Skull Crushers

- 12 KB Swings 

- 16 Box Jumps 

Thursday, July 6, 2023

Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

16 Min AMRAP 

- 200m Run

- 8 DB Skull Crushers

- 12 KB Swings 

- 16 Box Jumps 

Wednesday, July 5, 2023

Warm Up

As Posted

Skill/Strength

Tabata DB Curls

Conditioning 

- 400m Run

- 40 Pull-Ups

- 400m Run

- 40 Squats

- 400m Run

- 40 Sit-Ups

- 400m Run

- 40 Push-Ups

Monday, July 3, 2023

Coach's Choice!

See you all at 5PM!