Monday, March 31, 2025

Warm Up

As Posted

Skill/Strength

1 Mile Weighted Walk

Conditioning

Alternating 20 Min EMOM
- 45s Singles

- 10-15 Hand Release Push Ups

- 15 Deadlifts

- 45s Tuck and Kick

Thursday, March 27, 2025

 Meet at "The Hill'

Warm Up

Stretch

-5 Burpees

Conditioning

5k Weighted Walk

At least 50% of the walk needs to be inclined

Wednesday, March 26, 2025

Warm Up

As Posted

Skill/Strength

8Min EMOM

-30 Weighted Twists

Conditioning

Alternating TABATA DB WOD

- DB Skull Crushers

- DB Weighted Glute Bridges

- Alternating DB Front Raise

- DB Hammer Curls

- DB Waiter Lunges

- DB *Farmers Walk *Use Heavier Weights for This Move

Monday, March 24, 2025

Warm Up

As Posted

Skill/Strength

TABATA Deadlifts

Conditioning

16 Minute AMRAP

-8 Dips

-12 Box Jumps

-16 KB Swings

-20 Mountain Climbers

Monday, March 17, 2025

Warm Up

As Posted

Skill/Strength

TABATA

-Good Mornings

Conditioning

CrossFit's Helen

3 Rounds

- 400m Run

- 21 KB Swings

- 12 Pull Ups

Thursday, March 13, 2025

Warm Up

As Posted

Conditioning

TABATA Challenge

-Elephant Walk

-Reverse Plank March

-DB Scissors

-DB Tricep Extensions

-Goblet Squat

-Bar Hang Holds

-Push Ups

-KB Swings

Cash Out

800m Run

Wednesday, March 12, 2025

Warm Up

As Posted

Skill/Strength

-500m Row

-500 Singles/Side-to-Side

Conditioning

-12 MB Toss

-1 Push Ups

-11 MB Toss

-2 Push Ups

-10 MB Toss

-3 Push Ups

-9 MB Toss

-4 Push Ups

-8 MB Toss

.... and so on...

-1 MB Toss

-12 Push Ups

Monday, March 10, 2025

Warm Up

As Posted

Skill/Strength

TABATA

-KB Swings

Conditioning

6 Rounds

- 100m Sprint

- 10 Push-Ups

- 15 Sit-Ups

- 20 Unbroken Squats

Thursday, March 6, 2025

Warm Up

As Posted

Skill/Strength

6 Rounds 

-5-15 Weighted Back Squats

Scale per Athlete

Conditioning

4 Rounds 

-300m Run

-10 MB Cleans

-15 MB Toss

-20 MB Sit Ups

Wednesday, March 5, 2025

Warm Up

As posted

Skill/Strength

1 Mile

Conditioning

TABATA

-Elephant Walks

-Bar Hold Hang

-Rings

-Bench DB Push Press

-Shoulder Taps

Monday, March 3, 2025

Warm Up

Stretch

- 100m Run

- 5 Inch Worm Push-Ups

- 10 Mountain Climbers

- 15s Sampson Stretch

Repeat Until 'Gather Round Time

Skill/Strength

6 Min EMOM

-10 Deadlifts

Ascending by 2

Conditioning

30, 20, 10

-K2E

-Reverse Plank March

-Lunges

-KB Swings