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