Thursday, September 15, 2022

Warm Up

As Posted

Skill/Strength

6 min. EMOM 

-3 Deadlifts

-3 Push Press

Conditioning

- 800m Run

- 20 Lunges

- 30 Sit-ups

- 40 Alt DB Snatches (45/35)

- 50 Double Unders (150 Singles)

- 40 Alt DB Snatches

- 30 Sit-Ups

- 20 Lunges

- 800m Run

Wednesday, September 14, 2022

Warm Up

As Posted

Skill/Strength

Alternating TABATA of:

-Plank Holds

-Jumping Squats

Conditioning

AMRAP in 16 minutes 

- 200m Run

- 8 Push-Ups

- 12 Kettlebell Swings (62/44)

- 16 Box Jumps (24/20)

Monday, September 12, 2022

Warm Up

Stretch

Light Jog

2 Rounds

-15 Dips

-15 Sit-ups

-15 Hanging Leg Raises

-15 Push-Ups

-100m Bumper Plate Finger Hold Walk

Strength:

6 Min. EMOM 

- Alternating DB Snatch

Conditioning:

AMRAP in 15 Minutes -
- 150m Shuttle Run (first light pole and back, second light pole and back)
- 10 Box Jumps (24"/20")
- 20 Sit-Ups
- 30 Double Unders (100 singles)

Thursday, September 8, 2022

GTX 9/11 Memorial Tribute WOD

Warm Up

Stretch 

Light Jog

10 Burpees

Conditioning

For Time

2001 meter Run

11 Box Jumps 

11 Push Press 

11 Chest-to-Bar Pull-Ups

11 Power Cleans 

11 Handstand Push-Ups/Deck Push Ups

11 Kettlebell Swings 

11 Toes-to-Bars

11 Deadlifts 

11 DB Manmakers 

Scaled and Adapted from WODwell 9/11 Tribute 

Wednesday, September 7, 2022

Happy Birthday Pastor Adam!!!  Excited to celebrate your 40th birthday with you!!

Warm Up

Stretch 

Light Jog

-9 Burpees

-11Lunges

-9 DB Manmakers

-11 Jumping Squats

Group Warm Up

1982m Run

Conditioning

Fantastic 40th Birthday FUN! 

40 Wall Ball Shots (20/14 lb)

40 Hang Cleans (95/65 lb)

40 Pull-Ups

40 Deadlifts (95/65 lb)

40 Push-Ups

40 Box Jumps (24/20 in)

40 Kettlebell Swings (1.5/1 pood)

40 Toes-to-Bars

40 Air Squats

40 Hang Snatches (95/65 lb)

40 Double-Unders

40 Sit-Ups

(We are doing a modified version of CrossFit's Fatal 40)

Monday, September 5, 2022

 There will be no WOD today.  See you all Wednesday.

Thursday, September 1, 2022

Warm Up

Light Jog

Stretch

3 Rounds

-50m Butt Kicks

-50m High Knees

-5 Inch Worm Push-Ups

-10 Lunges

Skill/Strength

TABATA Sit Ups

Conditioning

Crossfit's Helen

3 Rounds 

-Run 400 m

-21 KB Swings

-12 Pull-Ups