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