Thursday, August 31, 2023

Warm Up

As Posted

Skill/Strength

Ascending EMOM

-Deadlifts

Conditioning

21 - 15 - 9 -

- Burpees

- OH Walking Lunges (45/35 Plate)

Wednesday, August 30, 2023

HAPPY 40TH BIRTHDAY DANIEL!!!!!!

EXCITED TO CELEBRATE YOU WITH A BIRTHDAY WOD!!

Warm Up

Stretch

Light Jog

-40 Mountain Climbers

-40 Jumping Jacks

-40s Bar Hang

Daniel's Birthday WOD

Murph- 

As Prescribed While Wearing a Weighted Vest

-1 Mile Run

-100 Pull Ups

-200 Push Ups

-300 Squats

-1 Mile Run

GTX-Partnering Up is Allowed

This CrossFit WOD is in remembrance and honor of fallen NAvy Seal Lt. Michael P. Murphy

Monday, August 28, 2023

Warm Up

As Posted

Skill/Strength

TABATA 

-DB Snatches

Conditioning

CrossFit's Annie

50 - 40 - 30 - 20 - 10 -

- Double Unders

- Sit-Ups

Thursday, August 24, 2023

Warm Up

As Posted

Skill/Strength

2 Rounds 

-50m High Knees

-50m Butt Kicks

Conditioning

Crossfit's Kelly

5 Rounds 

-400 m Run

-30 Box Jump 

-30 Wall Ball Shots 

Wednesday, August 23, 2023

 Warm Up

As Posted

Skill/Strength

Alternating TABATA

-Med Ball Cleans

-DB Bench Press

Conditioning

30/20/10

-KB Swings

-Goblet Squats

Cash Out

1 Mile

Monday, August 21, 2023

Happy Birthday APRIL!!!!

Excited to CELEBRATE YOU!!!

Birthday Warm Up

Stretch

Light Jog

-8   Lunges

-18 Sit Ups 

-19 Deck Push Ups

-79 Side-to-Side

April's Birthday TABATA WOD

- Planks

- Leg Raises/

- DB Curls

-Bent Over DB Rows

-Mountain Climbers

-Wall Sit

Thursday, August 17, 2023

Warm Up

As Posted

Strength/Skill

10min. EMOM 

-Ascending Deadlifts

Conditioning

21 - 15 - 9

- Push-Ups

- Box Jumps (30/24)

- Pull-Ups

Wednesday, August 16, 2023

 Warm Up

As Posted

Skill/Strength

TABATA

DB Snatches

Conditioning

20min AMRAP

-50 Jumping Jacks

-40 Squats

-30 Jumping Squats

-20 Lunges

-10 Burpees

-20 Push Ups

-30 Mountain Climbers

-40 Step Ups

-50 Sit ups

Monday, August 14, 2023

Happy Birthday Daniel C.!!!

Excited to celebrate YOU tonight!!

Birthday Warm Up

Stretch

Light Jog

-8 DB Manmakers

-11 Burpees

-8 Hanging Leg Lifts

-11 Lunges

Daniel's Birthday WOD

-56 Partner MB Toss (each)

-56 Sit Ups

-56 Supermans

-56 Leg Lifts

-56 Skull Crushers

-56s Plank

-56 MB Russian Twist

-56 Glute Bridge

Group Birthday Activity

1967m Run

Monday, August 7, 2023

 Warm Up

- Light Jog 

- Joint Mobility

- 10 Dips

- 15 Pull-Ups

- 20 Sit-ups

- 25 Mountain Climbers

- 30s Sampson Stretch

Strength

10m EMOM

- 2 Weighted Walking Lunges in 1st Minute (95#/65#)

- 4 WWL the 2nd Minute

...

- 18 WWL in minute 9 

- 20 WWL in minute 10

Conditioning 

Tabata Change Up

- Squats

- Hollow Rocks/Leg Lifts

- Kettle Bell Swings

- Push-Ups

Thursday, August 3, 2023

HAPPY BIRTHDAY PAM!!!!

EXCITED TO CELEBRATE YOU TODAY!!!

Warm Up

Stretch

Light Jog

-8 Push Up

-3 Mountain Climbers

-8 Sit Ups

-3 Jumping Squats

Pam's Birthday WOD

20m AMRAP

-16 Lunges

-16 Squats

-16 Skull Crushers

-16 Pull Ups

-61s Plank

-61 Jumping Jacks

-61s Wall Sit

-61 Singles 

Group Warm Up

-1962 Walk

Wednesday, August 2, 2023

Happy 55th Birthday WOD!

Warm Up

Light Jog

Stretch

-8 Burpees

-8 Manmakers

Group Warm Up

-1968m Run

Jessica's Birthday WOD!

-55 Sit Ups

-55 KB Swings

-55 KB DL

-55 KB Goblet Squats

-55 KB Lunges

-55s Bar Hold (accumulated)