Wednesday, December 20, 2023

 Warm Up

As Posted

Conditioning

GTX Version: "Twas the Day Before Christmas"

- 1 Hundred Meter Sprint

- 2 Man-Makers, 100m Sprint

- 3 Burpees, 2 MM, 100m Sprint

- 4 G2O, ...

- 5 Rings, ...

- 6 Squats, ...

- 7 Push-Ups

- 8 Sit-Ups

- 9 Box Jumps

- 10 Kettlebell Swings

- 11 Burpees

- 12 DB Get-Ups

Monday, December 18, 2023

Warm Up

As Posted

Skill/Strength

8 Min. EMOM 

- 4 Burpees

- 8 Sit-Ups 

Conditioning 

4 Rounds, Each in 3 Minutes -

- 100m Run

- 10 Box Jump Overs (24/20)

- AMRAP of Goblet Squats (62/44) or

- AMRAP of Kettlebell Swings (62/44)

Perform 2 rounds of each alternating

Thursday, December 14, 2023

Happy Birthday Coach Renee!!!

Excited to Celebrate YOU!!!

Renee's Birthday Warm Up

Stretch

Light Jog

- 12 Push Ups

- 14 Mountain Climbers

- 12 Sit Ups

- 14 Leg Lifts

Renee's Birthday Group Strength

- 1961m Run

Renee's Birthday WOD

-62 Good Mornings

-15 Burpees

-62 BP G2O

-16 Burpees

-62 Singles

-15 Burpees

-62 Box Jumps

-16 Burpees

-62 Deadlifts

Wednesday, December 13, 2023

 Warm Up

As Posted

Strength/Skill 

3 Rounds -

- 60s Weighted Barbell Step-Ups 

- Rest 30s

- 60s Leg Raises

- Rest 30s

Conditioning

CrossFit's "Cindy"

20 Min. AMRAP 

- 5 Pull-Ups

- 10 Push-Ups

- 15 Squats

Wednesday, December 6, 2023

Warm Up

As Posted

Skill/Strength

- 1 Minute AMRAP of Sit-Ups

Rest

- 1 Minute Plank Hold

Rest

-1 Minute Wall Sit

Conditioning

- 600m Run

- 30 Kettlebell Swings (60/40)

- 30 Goblet Squats

- 30 KB Walking Lunges (KB in the front rack like goblet Squat)

- 30 KB Deadlifts

- 600m Run