Thursday, May 16, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Alternating TABATA

-DB Skull Crushers

-DB Scissors

Conditioning

3 Rounds

- 400m Run

- 10 Weighted Squats

- 15 Knees to Elbows

- 20 Push-Ups

Monday, May 13, 2024

Happy Birthday Duke!! Excited to Celebrate YOU!!

THE BEST EQUIPMENT MANAGER GTX HAS EVER HAD!!

Duke's Birthday Warm Up 

Light Jog

Stretch

-5 Manmakers

-11 Burpees

-72s Sampson Hold

Duke's Birthday WOD

-52 DB Skull Crushers

-52 DB Curls

-52 Push Ups

-52 Leg Lifts

-52s Plank

-52 Sit Ups

-52 DB Overhead Tricep Extensions

-52 DB Tricep Kickback

Duke's Birthday Run

-1972m Run

Thursday, May 9, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Strength/Skills

2 Rounds 

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest

Conditioning

4 Rounds

- 20 Box Jumps (24/20)

- 15 Thrusters (115/75)

Cashout

100 Unbroken Singles

or 

800m Row

Wednesday, May 8, 2024

Warm Up

As Posted

Skill/Strength

TABATA Weighted Squats

Conditioning

7 min AMRAP

- 7 Push-Ups

- 14 Kettlebell Swings (53/35)

2 min Rest

7 min AMRAP

- 7 Dumbbell Thrusters (35/20)

- 100m BP Holds

2 min Rest

7 min AMRAP

-  7 Burpees

- 14 Sit Ups

Monday, May 6, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Weighted Back Squats

Conditioning

30/20/10

-KB Swings

-Goblet Squats

-KB Deadlifts

-KB Lunges

Thursday, April 25, 2024

Warm Up

Stretch

Light Jog

-24 Sit Ups

-24 Lunges

-24 Mtn. Climbers

-24 Dips

Skill/Strength

Alternating TABATA

-Planks

-Leg Lifts

Conditioning

AMRAP Mix-Up

6 Min. AMRAP

-15 DB Snatches

-15 DB Hammer Curls

-15 DB Cactus Arm

-15 DB Overhead Extensions

Rest 1 Min.

6 Min. AMRAP

-20 MB Toss

-15 MB Sit Ups

-10 MB Cleans

Rest 1 Min.

6 Min. AMRAP 

-20 Deadlifts

-15 Hang Cleans

-10 Burpee Bar Jump Over

Wednesday, April 24, 2024

Happy Birthday Raheed!!! Delighted to Celebrate You Tonight!! 

Birthday Warm Up

Stretch

150m Shuttle Run

-52 Jumping Jacks

-52 Lunges

-52 Good Mornings

Raheed's Birthday WOD

21 Minute AMRAP

-4 Manmakers

-21 Sit Ups

-4 Turkish Get Ups

-21 Rings

-4 Burpees

-21 DB Scissors

Group Birthday Run

-1972m Run/Walk

Thursday, April 18, 2024

Warm Up

As Posted

Skill/Strength

TABATA

-Wall Sit

Or

-Handstand Hold

Conditioning

2 Rounds for Time

-300m Run

-25 Push-Ups

-300 m Run

-25 KB Swings

-300m Run

-25 Sit-ups

-300m Run

-25 Deadlifts

-300m Run

-25 Squats

-300m Run

-25 Box Jumps

Wednesday, April 17, 2024

Warm Up

As Posted

Skill/Strength

5 Attempts to Row 100m

-2 Additional Burpees per Meter Over 100

-1 Additional Burpee per Meter Under 100

Conditioning

- 30 Burpees

- 30 Box Jump

- 30 Pull-Ups

- 30 KB Swings

- 30 Lunges

- 30 Sit-Ups

- 30 Push Press

- 30 Supermans

- 30 MB Toss

- 30 Double Unders

Monday, April 15, 2024

Warm-Up

Stretch

Light Jog

2 Rounds 

- 100m Run

- 3 Pull-Ups

- 6 Push-Ups

- 9 Squats

- 3 Deck/Wall Walks

Conditioning

Tax Day Workout

- 10 Burpees

- 40 Rings/Pull-Ups

- 10 Burpees

- 40 Lunges

-10 Burpees

- 40 Squats

- 10 Burpees

- 40 Dips

- 10 Burpees

Cashout

- 800m Run

Thursday, April 11, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Grip Strength Fun

3 Rounds

-Dead Hang 30s

-BP Hold 30s

-BP Carry Walk 100m

Conditioning

Tabata WO

- Double Unders

- Goblet Squats

- BP Sit Ups

- Row

- Plank 

Wednesday, April 10, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Alternating TABATA

- Rings/Pull Up

- KB Swings

Conditioning

30 - 20 - 10

- Deadlifts 

- Burpee Jump Over Bar

Cash Out

1 Mile

Monday, April 8, 2024

Celebrating Tiffany's Birthday (4/12) Today!!!

Woo Hoo!!!

Warm Up

Stretch

Light Jog

-4 Burpees

-12 Lunges

-92 Scissors/Bicycle

Tiffany's Birthday WOD

Birthday Arm Burner!!

2 Rounds

-32 DB/Bar Bicep Curls

-32 DB/Bar Bent Over Row

-32 DB/Bar Push Press

-32 DB Overhead Tricep Extensions

-32 DB/Weight Side Lateral Raises

-32 DB Hammer Curl

-32 DB Cactus Arms

-32 Bar Bench Press

Group Birthday Activity

-1992m Birthday Jog

Thursday, April 4, 2024

Warm Up

As Posted

Skill/Strength

TABATA DB Snatches

Conditioning

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Step Ups

400m Run

Wednesday, April 3, 2024

Warm Up

As Posted

Skill/Strength

TABATA

-Shoulder Taps

Conditioning

4 Rounds with 1 minute rest in between

3 Min Round

-200m run

-10 Deadlifts (135/95)

-AMRAP Box Jumps  or KB Swings (you will have 2 rounds of each)

Monday, April 1, 2024

 Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Core Intensity

2 Min Unbroken Sit Ups

2 Min Unbroken Scissors

Conditioning

4 Sets-

-4 Manmakers

-4 Burpees

-4 DB Waiter Lunges 

-100 Singles

Cashout

1 Mile

Thursday, March 28, 2024

Warm Up

As Posted

Skill/Strength

Alternating TABATA 

-DB Scissors

-DB Skull Crushers

Conditioning 

15m AMRAP

-20 Mountain Climbers

-15 Squats

-10 Side-to-Side Crunch

-5 Push-Ups

Cash Out

1 Mile

Wednesday, March 27, 2024

Warm Up

As Posted

Skill/Strength

Alternating TABATA 

- Jumping Squats

- Planks

Conditioning 

18 Min AMRAP 

- 300m Run

- 6 BP G2O (45/35)

- 9 BP Sit-Ups

- 12 BP Squats

Monday, March 25, 2024

Warm Up

Stretch

Light Jog

4 Rounds

- 100m Run

- 5 Inch Worm Push-Ups

- 10 Mountain Climbers

- 15s Sampson Stretch

Skill/Strength

2 Rounds 

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest

Conditioning

30 - 20 - 10 

- Deadlift (155/105)

- Burpees

Cash Out

1 Bear Crawl Around Gym Floor

Thursday, March 21, 2023

Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

20Min AMRAP

- 50m High Knees

- 20 Sit Ups

- 50m Butt Kicks

- 20 Lunges

- 50m High Knees

- 20 DB Skull Crushers

- 50m Butt Kicks

- 20 Squats

-50m High Knees

-20 DB Snatches

-50m Butt Kicks

Wednesday, March 20, 2024

Warm Up

As Posted

Skill/Strength

TABATA Burpees

Conditioning

- 20 Kettlebell Swings

- 40 Sit-ups

- 60 Squats

- 800m Run

- 60 Squats

- 40 Sit-ups

- 20 Kettlebell Swings

Monday, March 18, 2024

Warm Up

As Posted

Skill/Strength

- Turkish Get-Ups 10 per side

Conditioning

3 Rounds 

- 400m Run

- 30 MB Toss

- 30 Box Jumps

Cashout

3 Bear Crawl Gym Floor Loops

Thursday, March 14, 2024

Warm Up

As Posted

Skill/Strength

-150m Shuttle Run- Backwards

Conditioning

-10 DB MM

-2 SitUps

-9 DB MM

-4 Sit-Ups

-...

-1 DB Renegade Man-Maker

-20 Sit-Ups

Start with 10 man-makers then do 2 Sit-ups. Continue with the pattern of decreasing the man-makers by 1 and increasing the sit-ups by 2 each round until you finish with 1 man-maker and 20 Sit-ups.

Wednesday, March 13, 2024

Warm Up

As Posted

Skill/Strength

1 Mile

Conditioning

Tabata Fun

- Double Unders

- MB Situps

- Jumping Lunges

- Mountain Climbers

- K2E 

Monday, March 11, 2024

Warm Up

As Posted

Strength/Skill

-400m Run 

OR

-600m Row

Conditioning

21/18/15/12/9/6/3

- Thrusters (95/65)

- Bar Facing Burpees

Thursday, March 7, 2024

Warm Up

As Posted

Skill/Strength

TABATA

-Jumping Squats

Conditioning

Single Annie 

- 100 Singles 

- 50 Sit Ups

- 80 Singles

- 40 Sit Ups

- 60 Singles

- 30 Sit Ups

- 40 Singles

- 20 Sit Ups

- 20 Singles

- 10 Sit Ups

Wednesday, March 6, 2024

Warm Up

As Posted

Skill/Strength

8 Min. EMOM

-4 Deadlifts, Increasing by 2

Conditioning

Crossfit's "Tabata That"

MB Cleans 20/14

Double Unders

Push Ups

KBS 55/35

Monday, March 4, 2024

Warm Up

Stretch

-300m Jog

-25 Lunges

-25 Sit Ups

-10 In. Worm Push Ups

-5 Bar Hangs (10s Ea.)

Skill/Strength

2 Min. AMRAP

- Push Ups

Conditioning

12 Min. AMRAP 

-200m run

-3 Deadlifts (95/65)

-6 Hang Power Cleans

-9 Front Squats

Cash Out

-150 Unbroken Singles 

OR

-75 Step Ups

Thursday, February 29, 2024

Warm Up

As Posted

Skill/Strength

-800m Run/Jog/Walk

Conditioning

TABATA WOD

-DB Skull Crushers

-DB Scissors

-DB Snatches

-DB Curls

-DB Weighted Lunges

-DB Sit Ups

No Rests Between TABATA'S

Wednesday, February 28, 2024

Warm Up

As Posted

Skill/Strength

8min  EMOM

-3/5 DB Manmakers

Conditioning

Partner Workout

-100m MB Toss

-100 MB Step Ups

-100 MB Sit Ups

-100 MB V-Ups

-100m MB Toss

Monday, February 26, 2024

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-Jumping Squats

-Shoulder Taps

Conditioning

15m AMRAP 

-300m Run

-5 Pull-Ups

-10 Sit-Ups

-15 Lunges

Cashout

100 Unbroken Singles

Thursday, February 22, 2024

Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

-10 Burpees

-10 KBS

-9 Burpees

-9 KBS

-8 Burpees

-8 KBS

-7 Burpees

-7 KBS

Continue until 1

Strict Compliance Strongly Encouraged

Wednesday, February 21, 2024

Warm Up

As Posted

Skill/Strength

TABATA MB Toss

Conditioning

Partner Workout:

(Each Partner Completes 50/50 of the Set)

- 300 Singles (150 each)

- 50 Push-Ups While Partner Holds Plank

- 50 Toes to Bar While Partner Hangs From Bar

- 50 S2O While Partner Holds Bar in Front Rack

- Finish w/both Partners Lunging 25m With the Bar in the Front Rack

Monday, February 19, 2024

Warm Up

Light Jog

Stretch

-10 10s Bar Hangs

-20 Lunges

-30 Mountain Climbers

-50m High Knees

-50m Butt Kicks

Skill/Strength

3 Rounds of 10

-DB Narrow Press to Row Back 

-DB Tricep Extension opt. Tap Back

Conditioning

4 Rounds w/1 minute rest in between

3 minutes complete:

-200m run

-10 Deadlifts (135/95)

-AMRAP Alternating 

    *Box Jumps (24/20) 

    *KB Swings (62/44) 

Thursday, February 15, 2024

Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

Crossfit Modified Elizabeth 

21-15-9

-Cleans

-Rings 

Wednesday, February 14, 2024

Warm Up

As Posted

Conditioning

Crossfit Chelsea

30Min. EMOM

-5 Pull Ups

-10 Push Up

-15 Squats

Monday, February 12, 2024

Warm Up

As Posted

Skill/Strength

TABATA Singles

Conditioning

Crossfit Angie

-100 Pull Ups

-100 Push Ups

-100 Sit Ups

-100 Squats

Thursday, February 8, 2024

Warm Up

As Posted

Group Warm Up

400m Run

Conditioning

Crossfit Barbara

5 RFT 3Min Rest Intervals

-20 Pull Ups

-30 Push Ups

-40 Sit Ups

-50 Squats

Wednesday, February 7, 2024

Warm Up

As Posted

Skill/Strength

TABATA Burpees (Record total accumulated)

Conditioning

Crossfit Fran

21-15-9

3 RFT

-Thrusters

-Pull Ups

Monday, February 5, 2024

GTX - Over the next two weeks we will be completing a series of benchmark workouts.  Please try to make each workout.  There will be an opportunity for make-up WOD's if necessary.  

Warm Up

As Posted

Skill/Strength

Group Warm Up

100 MB Toss to Partner

Conditioning

WOD #1

Baseline

Cashout

100 MB/DB Russian Twists

Thursday, February 1, 2024

Warm Up

As Posted

Skill/Strength

2 Complete Rounds of 100 Unbroken Singles

Conditioning

4 Rounds 

- 100m BP Weighted Walk

- 20 Sit-Ups

- 20 Kettlebell Swings

Cashout

- 10 Negative Pull- Ups 

- 600m Row

Wednesday, January 31, 2024

Warm Up

Stretch

Light Jog

-20 Sit Ups

-10 Hanging Leg Raises

- 5 Inch Worm Push Ups

Skill/Strength

TABATA Deadlifts

Conditioning

18, 16, 14, 12, 10, 8, 6, 4, 2 -

- Lunges

- Box Jumps (24/20)

- Push-Ups (hand release)

Monday, January 29, 2024

Warm Up

Stretch

Light Jog

-20 Sit Ups

-10 Hanging Leg Raises

- 5 Inch Worm Push Ups

Strength/Skill

For Time

400 m Run

Conditioning

- 30 Burpees 

- 30 Box Jump

- 30 Pull-Ups

- 30 KB Swings

- 30 Lunges

- 30 Sit Ups

- 30 Push Press

- 30 Supermans

- 30 WB Shots

- 30 Double Unders

Thursday, January 25, 2024

Warm Up

 As Posted

Group Warm-Up

4 Rounds

 -30s Plank Holds (15s Rest Between)

Conditioning

7 Min. AMRAP 

- 150m Shuttle Run

- 7 Deadlifts 

- 7 Pull-Ups

Rest 2 Minutes and Repeat AMRAP

Cashout

Bear Crawl Around BB Court

Wednesday, January 24, 2024

Warm Up

Stretch

Light Jog

-20 Sit Ups

-10 Hanging Leg Raises

- 5 Inch Worm Push Ups

Skill/Strength

TABATA Deadlifts

Conditioning

18, 16, 14, 12, 10, 8, 6, 4, 2 -

- Lunges

- Box Jumps (24/20)

- Push-Ups (hand release)

Monday, January 22, 2024

 HAPPY BIRTHDAY MELANIE!!! Excited to Celebrate YOU!!

Melanie's Birthday Warm Up

Stretch

2 Rounds

-1 Sanctuary Loops

-21 Squats

-63 Mountain Climbers

Melanie's Skill/Strength

Alternating TABATA

-DB Curls

-DB Deadlifts

Melanie's Birthday WOD

-61 Skull Crushers

-61 Alternating DB Snatches

-61 DB Sit Ups

-61 DB Bent Over Row

-61 Alternating Triceps Extensions

-61 Floor/Flat Alternating Chest Presses

Monday, January 8, 2024

Warm Up

Stretch

Light Jog

-20 Mtn. Climbers

-20 Sit Ups

-20 Squats

-100 Singles

Skill/Strength

TABATA KB Swings

Conditioning

20 min AMRAP

-10 Push Ups

-100m Run

- 20 Squats

-100m Run

- 30 Sit Ups

-100m Run