Thursday, November 30, 2023

Warm Up

As Posted

Skill/Strength

-500m Row

Conditioning

- 12 Wall Ball Shots

- 1 Push-Ups

- 11 WBS

- 2 Push-Ups

- 10 WBS

- 3 Push-Ups

....

....

- 1 WBS

- 12 Push-Ups

Wednesday, November 29, 2023

 Happy Birthday Vey!!! Excited to Celebrate YOU!!

Warm Up

-11 Push Ups

-28 Sit Ups

-86 Side-to-Side

Birthday Group Run

-1986 Mile

Birthday WOD

-37 Squats

-37 KB Swings

-Accumulate 1600m Row

Monday, November 27, 2023

Warm Up

As Posted

Skill/Strength

Group Warm-Up

- AMRAP Squats in 2 Minutes

Conditioning

5 Rounds 

- 200m Run

- 10 Knees to Elbows

- 20 Walking Lunges

Thursday, November 16, 2023

Warm Up

As Posted

Conditioning

"Thanksgiving With The Girls"

From: CROSSFIT BASTION THANKSGIVING HOLIDAY WOD

https://wodwell.com/wod/thanksgiving-with-the-girls/

Clock Runs Without Any Break Between Movements

For Time

"Angie's" House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

"Helen's" House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

"Fran's" House

15 Thrusters (95/65 lb)

"Nancy's" House

400 meter Run

15 Overhead Squats (95/65 lb)

"Grace & Isabel's" House

20 Ground-To-Overheads (95/65 lb)

"Kelly's" House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Ball Shots (20/14 lb)

Wednesday, November 15, 2023

Warm Up

As Posted

Group Warm Up

5 Attempts of 100m Row 

Trying to stop at 100m

1 burpee for each m you are under

1 pull-up for each m you are over

Conditioning

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

- Shoulder to Overhead 

- Walking Lunges

- Knees to Elbows (or 2x Sit-ups)

Monday, November 13, 2023

Warm Up

As Posted

Skill:

-TABATA KB Swings

Conditioning:

6 Rounds

- 100m Sprint

- 10 Push-Ups

- 15 Sit-Ups

- 20 Unbroken Squats

Thursday, November 9, 2023

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-High Knees

-Butt Kicks

Conditioning

Spell Your Name WOD

Use all the letters of your first, middle and last name

A- 50 Jumping Jacks

B- 20 Sit-Ups

C- 30 Squats

D- 15 Push-Ups

E- 1 min. Wall Sit

F- 10 Burpees

G- 20 sec. arm Circles Front and Back

H- 20 Squats

I- 30 Jumping Jacks

J-15 Sit-Ups

K- 10 Push-Ups

L- 2 min. Wall Sit

M- 20 Burpees

N- 40 Jumping Jacks

O- 25 Burpees

P- 15 sec. Arm Circles Front and Back

Q- 30 Sit-Ups

R- 15 Push-Ups

S- 15 Burpees

T- 15 Squats

U- 30 Dips

V- 3 min. Wall Sit

W- 20 Burpees

X- 60 Jumping Jacks

Y- 20 Sit-Ups

Z- 10 Push-Ups

Wednesday, November 8, 2023

Warm Up

As Posted

Skill/Strength

1000m Row

Conditioning

30 Pull-Ups

30 DB Bench Press 

30 Sit-Ups

30 Kettlebell Swings 

30 Box Jumps

30 Double Unders (100 Singles)

Monday, November 6, 2023

Warm Up

As Posted

Skill/Strength

7 min Ascending EMOM

3 Burpees, increasing by 2 each min.

Conditioning

TABATA Workout

- Mountain Climbers

- Sit Ups

- DB Snatches

- DB Push Press

- DB Skull Crushers

Thursday, November 2, 2023

 Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

5 Min. AMRAP 

- 100m Sprint

- 5 Kettlebell Swings 

- 10 Unbroken Squats

Rest 2 Min.

5 Min. AMRAP 

- 100m Sprint

- 5 Toes to Bar (hanging leg raises)

- 10 Unbroken Push-Ups

Wednesday, November 1, 2023

Warm Up

Stretch

-300m Run

-20 Lunges

-20 Leg Raises

-20 Deck Push Ups

Skill/Strength

1 Mile Run

Conditioning

4 Rounds 

- 150m Shuttle Run

- 8 Deadlift 

- 4 Hang Power Clean 

- 2 Thrusters