Wednesday 6-1-22

 Wednesday 6-1-22

EMOM x 8 (Alternating Movements)

10 Toes to Bar 

:30 Hollow Hang

Rest 3:00

EMOM x 8 (Alternating Movements)

4 Wall Walks

20 Wallballs (20/14)

Rest 3:00

EMOM x 8 (Alternating Movements)

15 Burpees 

20 Alternating Pistols

Tuesday 5-31-22

Tuesday 5-31-22

On the 3:00 x 6

200 Meter Run 

10 Hang Power Cleans 

10 Strict Press

10 Overhead Squats 

RX (45/35) Scaled (15)

Slowest round is your score.

Core Blast:

Accumulate 4:00 Plank

Accumulate 4:00 Side Plank (2:00/side)

Monday 5-30-22

Monday 5-30-22

Memorial Day WOD @ 10:00am.

“MURPH”

1 Mile Run

100 Pull-ups 

200 Push-ups 

300 Air Squats 

1 Mile Run

RX: Weighted Vest (20/14)

If you are newer to CrossFit, please don’t be intimidated by this workout. I will make sure that you have a plan to scale according to your current fitness level. 😉

We gather as a community tomorrow to remember those who have sacrificed for our freedoms.🇺🇸🇺🇸🇺🇸

We will head out to brunch directly after.😊

Saturday 5-28-22

 Saturday 5-28-22

AMRAP 24

Teams of 2

400 Meter Run 

4 ⬇️⬆️ Sled Pull/Drag

40 Sandbag Cleans

40 Sandbag Lunges

Friday 5-27-22

 Friday 5-27-22

On the 1:30 x 9

Sets 1-3: 3 Position 1 Power Cleans 

Sets 4-6: 3 Position 2 Power Cleans 

Sets 7-9: 3 Power Cleans 

Conditioning:

Buy In: 25 Bar-Facing Burpees 

3 Rounds 

10 Deadlifts @ 65% of 1RM

15 Box Jumps (24/20)

Wednesday 5-25-22

Wednesday 5-25-22

Conditioning:

4 Rounds 

400 Meter Run 

12 Dumbbell Deadlifts (50s/35s)

12 Dumbbell Cleans (50s/35s)

Cap 15:00

Accessory Work:

3 Rounds 

20 Hollow to Arch on Rig

100 Hollow Flutter Kicks

10 Deficit Push-ups

Tuesday 5-24-22

Tuesday 5-24-22

“Annie”

50-40-30-20-10

Double Unders 

Sit-ups 

Rest 5:00

“Ellen”

3 Rounds 

20 Burpees 

21 Alternating Dumbbell Snatches (50/35)

12 Dumbbell Thrusters (50s/35s)

Saturday 5-21-22

Saturday 5-21-22

Conga Style

Teams of 3 or 4

5 Rounds 

30 Double Unders 

20 Kettlebell Swings (53/35)

10 Box Jump-Overs (24/20)

3 Sled Push and Pulls

Friday 5-20-22

Friday 5-20-22

Conditioning:

AMRAP 25

Buy In: 1600 Meter Run

Remaining time…AMRAP of

10 Push-ups 

15 Wallball Thrusters 

20 Wallball Sit-ups 

100 Meter Wallball Run

WB (20/14)

Wednesday 5-18-22

Wednesday 5-18-22

Conditioning:

AMRAP 10

100 Meter Run 

10 DB Shoulder to Overhead

10 Kickouts

10 DB Farmer’s Carry Lunges

DB (50s/35s)

Take 20:00 to find a heavy single Deadlift.

Tuesday 5-17-22

Tuesday 5-17-22

Conditioning:

On the 3:00 x 5

10 Toes to Bar 

15 Air Squats 

20 Double Unders 

Accessory Work:

4 Rounds 

:30 Static Hollow Hang

:30 Static Chin Over Bar Hang

15 PVC Banded Lat Pull Downs

20 Plank Up/Downs

Monday 5-16-22

Monday 5-16-22

Take 20:00 to find heavy front squat.

Conditioning:

AMRAP 10

21 Hang Power Cleans (75/55)

15 Push Press (75/55)

9 Overhead Squats (75/55)

Friday 5-13-22

Friday 5-13-22

Conditioning:

EMOM x 8 (Alternating Movements)

4 Wall Walks 

:30 Wall Sit

Rest 3:00

EMOM x 8 (Alternating Movements)

10 Toes to Bar 

40 Double Unders 

Rest 3:00

EMOM x 8 (Alternating Movements)

20 Bulgarian Split Squats (10 each)

80 Foot Overhead DB Carry (50s/35s)

Wednesday 5-11-22

Wednesday 5-11-22

Conditioning:

Buy In: 1000/800 Meter Row 

10 Rounds 

3 Pull-ups 

5 Push-ups 

7 Air Squats 

Buy Out: 1000/800 Meter Row 

Core Blast:

4 Rounds 

10 Right Side Hip Dips

10 Left Side Hip Dips 

:60 Plank

Tuesday 5-10-22

Tuesday 5-10-22

AMRAP 25

60 Double Unders 

50 Alternating DB Hang Snatches 

40 Criss Cross V-ups

30 Single Arm DB Thrusters

30 Single Arm DB Overhead Lunges

*Every 5:00, complete 10 Burpees.

DB (50/35)

Monday 5-9-22

Monday 5-9-22

Snatch Technique and Drills

Conditioning:

50 Meter KB Farmers Carry

400 Meter Run

100 Meter KB Farmers Carry

400 Meter Run

150 Meter KB Farmers Carry

400 Meter Run

200Meter KB Farmers Carry

400 Meter Run

KB (53s/35s)

Cap 15:00

Saturday 5-7-22

Saturday 5-7-22

Teams of 2

AMRAP 24

80 Double Unders 

60 DB Box Step-Overs

40 DB Push Press

20 Devils Press 

DB (50s/35s)

Box (24/20)

Friday 5-6-22

Friday 5-6-22

AMRAP 30

20 Calorie Row 

20 Wallballs (20/14)

20 Push-ups 

20 Box Jumps 

20 Chest to Bar Pull-ups 

20 Wallball Sit-ups (20/14)

Wednesday 5-4-22

 Wednesday 5-4-22

Conditioning:

8 Rounds 

100 Meter Run 

10 Alternating Dumbbell Snatches (50/35)

10 Dumbbell Russian Twists (50/35)

Cap 15:00

On the 2:00 x 7

Deadlifts

Tuesday 5-3-22

 Tuesday 5-3-22

Conditioning:

EMOM x 8 (Alternating Movements)

10 Strict Pull-ups 

15 Burpees 

Rest 3:00

EMOM x 8 (Alternating Movements)

4 Wall Walks 

20 Single Arm Overhead KB Squats (53/35)

Rest 3:00

EMOM x 8 (Alternating Movements)

10 Toes to Bar 

20 Alternating Pistols

Monday 5-2-22

Monday 5-2-22

On the 2:00 x 5

Front Squats 

Conditioning:

On the 3:00 x 5

Run 200 Meters

20 Kettlebell Swings (53/35)

20 Kettlebell Goblet Lunges (53/35)

Score is your slowest round.