Wednesday, January 4, 2023

Warm Up

Stretch

Light Jog

- 10 Dips

- 20 Mountain Climbers

- 20 Sit Ups

- 10 Lunges

Strength/Skill

TABATA KB Swings

Conditioning

20 min AMRAP

-10 Push Ups

- 20 Squats

- 30 Sit Ups

Thursday, December 15, 2022

Warm Up

Stretch

Light Jog

10 Burpees

Conditioning

"Twas the Day Before Christmas"

- 1 Hundred Meter Sprint

- 2 Man-Makers, 100m Sprint

- 3 Burpees, 2 MM, 100m Sprint

- 4 Ground to Overhead (95/65), ...

- 5 Rows on Rings, ...

- 6 Front Squats (95/65), ...

- 7 Push-Ups

- 8 Sit-Ups

- 9 Box Jumps

- 10 Kettlebell Swings

- 11 Burpees

- 12 SB Get-Ups

Wednesday, December 14, 2022

 Happy Birthday Renee!!!  Excited to celebrate YOU!!

Warm Up

- 12 Push Ups

- 14 Mountain Climbers

- 12 Sit Ups

- 14 Leg Lifts

Promptly at 5:30 Begin 

Group Warm Up

-1961m Birthday Run

Gather Around Time

Conditioning

100m Sprint

- 61 Pull Ups

100m Sprint

- 61 Lunges

100m Sprint

- 61 Burpees

100m Sprint

- 61 T2B/K2E

100m Sprint

- 61 MB Cleans

100m Sprint

Monday, December 12, 2022

Warm Up

As Posted

Strength/Skill Practice

3 Rounds -

- 60s Weighted Barbell Step-Ups (95/65)

- Rest 30s

- 60s Hollow Rocks

- Rest 30s

Conditioning

CrossFit's "Cindy"

20 Min. AMRAP 

- 5 Pull-Ups

- 10 Push-Ups

- 15 Squats

Thursday, December 8, 2022

Warm Up

As Posted

Skill/Strength

50 Burpees

Conditioning

3 Rounds -

- 300m Run

- 20 DB Bent Over Row 

- 5 DB Manmakers

Cashout

50 DB Alternating Snatches

Wednesday, December 7, 2022

Warm Up

As Posted 

Group Warm-Up

8 Min. EMOM 

- 4 Burpees

- 8 Sit-Ups 

Conditioning 

4 Rounds, Each in 3 Minutes -

- 100m Run

- 10 Box Jump Overs (24/20)

- AMRAP of Goblet Squats (62/44) or

- AMRAP of Kettlebell Swings (62/44)

Perform 2 rounds of each alternating

Monday, December 5, 2022

Warm-Up

Stretch

Light jog

2 Rounds

-15 Dips

-15 Sit-ups

-15 Hanging Leg Raises

-15 Push-Ups

Strength

Alternating TABATA

-Squats

-Lunges

Conditioning

2 Rounds

- 50 Deadlift (155/105)

- 40 Alternating DB Snatch (45/35)

- 30 Wall Ball Shots

- 20 KB Swings

- 10 Burpees