Thursday, August 29, 2024

Warm Up

As Posted

Skill/Strength

2 Rounds 

-50m High Knees

-50m Butt Kicks

Conditioning

Crossfit's Kelly

5 Rounds 

-400 m Run

-30 Box Jump 

-30 Wall Ball Shots 

Wednesday, August 28, 2024

HAPPY 41TH BIRTHDAY DANIEL B.!!!!!!

EXCITED TO CELEBRATE YOU WITH A BIRTHDAY WOD!!

Warm Up

Stretch

Light Jog

-41 Mountain Climbers

-41 Jumping Jacks

-41s Bar Hang

Daniel's Birthday WOD

Murph- 

As Prescribed While Wearing a Weighted Vest

-1 Mile Run

-100 Pull Ups

-200 Push Ups

-300 Squats

-1 Mile Run

GTX-Partnering Up is Allowed

This CrossFit WOD is in remembrance and honor of fallen Navy Seal Lt. Michael P. Murphy

Monday, August 26, 2024

Warm Up

As Posted

Skill/Strength

TABATA

-DB Snatches

Conditioning

15 min AMRAP

-50 Jumping Jacks

-40 Squats

-30 Jumping Squats

-20 Lunges

-10 Burpees

-20 Push Ups

-30 Mountain Climbers

-40 Step Ups

-50 Sit ups

Optional Cash Out

1 Mile

Thursday, April 22, 2024

Happy Birthday APRIL!!!!

Excited to CELEBRATE YOU!!!

Birthday Warm Up

Stretch

Light Jog

-8   Lunges

-18 Sit Ups 

-19 Deck Push Ups

-79 Side-to-Side

April's Birthday TABATA WOD

- Planks

- Leg Raises/

- DB Curls

- Bent Over DB Rows

- Mountain Climbers

- Rings/Pull Ups

Wednesday, August 21, 2024

Warm Up

As Posted

Strength/Skill

10min. EMOM 

-Ascending Deadlifts

Conditioning

21 - 15 - 9

- Push-Ups

- Box Jumps (30/24)

- Pull-Ups

Cash Out

Depending on time...

2 Miles

Monday, August 19, 2024

Happy Birthday Daniel C.!!!

Excited to celebrate YOU tonight!!

Birthday Warm Up

Stretch

Light Jog

-8 DB Manmakers

-11 Burpees

-8 Hanging Leg Lifts

-11 Lunges

Daniel's Birthday WOD

-57 Partner MB Toss (each)

-57 Sit Ups

-57 Supermans

-57 Leg Lifts

-57 Skull Crushers

-57s Plank

-57 MB Russian Twists

-57 Glute Bridge Moves

Group Birthday Activity

1967m Run

Thursday, August 15, 2024

Warm Up

As Posted

Skill

Alternating Tabata 

-High Knees

-Butt Kicks

Conditioning

3 Rounds

- 400m Run

- 21 Kettlebell Swings

- 12 Ring Rows

Wednesday, August 14, 2024

Warm Up

As Posted

Skill/Strength

Grip Strength Cont’d

Repeat Monday

2 Rounds 

Conditioning

12 Rounds 

-12 Dead Lifts

-12 Sit-Ups

-12 Lunges

-12 Burpees

Thursday, August 8, 2024

Warm Up

As Posted

Skill/Strength

Grip Strength Fun

3 Rounds

-Dead Hang 30s

-BP Hold Arm Extended 30s

-BP Carry Walk 100m

Conditioning

18 Minute AMRAP

-4 Manmakers

-25 Sit Ups

-4 Turkish Get Ups

-25 Rings

-4 Burpees

Wednesday, August 7, 2024

Warm Up

As Posted

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

Monday, August 5, 2024

Warm Up

Stretch

Light Jog

-20 Sit Ups

-30 Lunges

-40 Mountain Climbers

Skill/Strength

5 Attempts at 100m Row

-2 Burpees Every Meter Over 

-4 Push-Ups Every Meter Under

Conditioning

For Time 

- 200m Run

- 16 KB Deadlifts

- 16 Goblet Squats

- 400m Run

- 8 KBDeadlifts

- 8 Goblet Squats

- 800m Run

- 4 KB Deadlifts

- 4 Goblet Squats