Thursday, October 31, 2024

Warm Up

As Posted

Skill

Bench Press       

5 Rounds of 5 

Conditioning

CrossFit's Helen

3 Rounds

- 400m Run

- 21 KB Swings

- 12 Pull Ups

Wednesday, October 30, 2024

Warm Up

As Posted

Conditioning

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Box Jumps

- Deadlifts

Cashout

1 Mile Run/Walk

Monday, October 28, 2024

Warm Up

As Posted

Skill/Strength

TABATA

-Good Mornings

Conditioning

10 Rounds

-10 BP Sit Ups

-10 DB Snatches

-20 BP Squats

-22 DB Scissors

Thursday, October 24, 2024

Warm Up

As Posted

Conditioning

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Box Jumps

- Deadlifts

Cashout

1 Mile Run/Walk

Monday, October 21, 2024

Warm Up

As Posted

Skill/Strength

5 Attempts - 100 m Row

Burpee for each meter over 100

Jumping Squat for each meter under 100

Conditioning

TABATA Mix

-Squats

-DB PP

-K2E

-Planks

-Singles

Thursday, October 17, 2024

Warm Up

Stretch

Light Jog

-25 Sit Ups

-25 Deck Push Ups

-25 Lunges

Skill/Strength

Alternating TABATA 

-BP G2O

-BP Squats 

Conditioning

3 Rounds 

- 400m Run

- 20 Box Jumps

- 20 Wall Ball Shots

- 20 Weighted Walking Lunges

Wednesday, October 16, 2024

Warm Up

As Posted

Skill/Strength

8 Min. EMOM 

- 2 Burpees

- 8 Sit-Ups 

Conditioning

4 Rounds, Each in 3 Minutes 

- 100m Run

- 10 Box Jump Overs (24/20)

- AMRAP of Goblet Squats or

- AMRAP of Kettlebell Swings 

Perform 2 rounds of each alternating

Rest 1 Min. Between Rounds

Monday, October 14, 2024

Warm Up

As Posted

Skill/Strength

5 Attempts at 100m Row

-1 Burpee for Every Meter Over

-2 Sit Ups for Every Meter Under

Conditioning

12 Min AMRAP 

- 200m Run

- 3 BP G2O 

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Cash Out

3 Attempts of 100 Unbroken Singles

OR

100 Side-to-Side W/Arm Swings

Thursday, October 10, 2024

Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

10 Rounds 

-10 Good Mornings

-10 Sit Ups

-20 Squats

-24 Singles

Wednesday, October 9, 2024

Warm Up

As Posted

Skill/Strength

-30 Burpees

Conditioning

-1 Mile

-20 Box Jumps

-20 Push Ups

-20 Sit Ups

-20 KB Swings

-800 Meters

Monday, October 7, 2024

Warm Up

As Posted

Skill/Strength

4 Rounds

-10 Weighted Back Squats

Increasing Weight Once

Conditioning

5 Rounds 

- 150m Shuttle Run

- 5 Inch Worm Push-Ups

- 10 Mountain Climbers

- 1 Min. Wall Sit

Thursday, October 3, 2024

Warm Up

Stretch

Light Jog

-25 Sit Ups

-25 Deck Push Ups

-25 Lunges

Skill/Strength

Alternating TABATA 

-BP G2O

-BP Squats 

Conditioning

3 Rounds 

- 400m Run

- 20 Box Jumps

- 20 Wall Ball Shots

- 20 Weighted Walking Lunges

October 2, 2024

Warm Up

Stretch

Light Jog

-25 Sit Ups

-25 Deck Push Ups

-25 Lunges

Skill/Strength

8 Min. EMOM 

-15 Deadlifts

-1 DB Manmaker

Conditioning

3 Rounds 

- 600m Run

- 20 Knees to Elbows

- 30 Squats