Wednesday 3-27-24

Strength Day! 

Warm Up:
Row 800m
Run 800m
6 Inch Worm with Push Up 

Mobility:
Seated Wall Slides (12x)
Thoracic Plate Roller (10x then hold overhead for 40 sec)
Full T Hip Opener (4 each side)

Strength:
Hang Squat Clean Thruster 
5-3-2-1-1-1

Superset:
12 Glute Bridge Pull Overs 
12 Face Pulls (light bands) 

Conditioning:
Sprints!
3 Rounds 
Max Effort 200m Run 
Rest 2 Min 
Max Effort 400m Run 
rest 2 Min  

Tuesday 3-26-24

Should we do another 3 months of the vault?? 

Warm Up:
Run 400m
2 Rounds 
12 KB Swings (light)
12 Wall Balls (light)

Skill:
2 Rounds 
10 Bench Press (DB or BB)
20 DB Scissor Leg Taps 
20 Alternating DB Curl 

WOD:
10-8-6-4-2 reps for time of:
Power Cleans (185/135#)
40 Double Unders between each set

Rest 2 Min 

AMRAP in 8 min of:
1 Rope Climb 
40 Walking Lunges 
20 OH Plate Sit Ups 

Wednesday 2-14-24

Happy Valentine's Day! 
(6pm open gym tonight)

Warm Up:
Run 400m
Row 400m
Bike 15 Calories 
Foam Roll your body :) 

Mobility:
15 Slow Back Ext on GHD
Blackburn Alternated (7 each side) 
Bottom Squat Transfer (5 each side)

WOD:
Strength Day or Conditioning 
Sumo Deadlifts 
5-5-5-5-5 

Superset with:
5 Strict Pull Ups (use band, slow negative)
5 Strict Knee to Elbow or Toes to bar 

Conditioning:
For time.. or not:
Run 1 Mile 
Ski 1000m
50 Sit Ups 

Monday 12-18-23

Christmas WEEK!! SANTA!!! 

Warm Up:
Run 800m (yes run... go)
15 OH Squats (pvc)
20 Sit Ups (been eating too many treats??)
10 Burpees (Santa knows everything)

Mobility:
Downward Facing Dog into cobra (5x) Slow!
Wall Squat with Pipe (10x)
Seated Wall Slides (10x)

Strength:
Hang Squat Snatch 
5-3-3-2-1

WOD:
AMRAP in 12 Min of:
1 Rounds of Cindy
5 Lungsters (45/35# empty BB)
**Lungster= reverse lunge left leg reverse lunge right leg then thruster 

Wednesday 4-12-23

Workout of the Day

Strength Day! 

Warm Up! 
Ski 400m
Bike 20 Cal 
6 Inch Worm with Push Up 
10 Jump Squats 

Mobility!
Box Hinge 
Pigeon 
Banded Pass Thru in squat Position 
Hamstring Stretch with Band (see insta)

Strength:
Deadlifts 
8-8-8-8-8
**Superset with 5 pistols each leg

Option A:
Thrusters 
5-5-5-5-5

Option B:
4 Rounds 
15 Push Up Tap Tap
6 Body weight lungsters 
15 OH Plate Sit Ups 

Friday 3-10-23

Happy Weekend! 

Warm Up 
Run 1 mile or Row 1609m
Foam roll quads and upper back 
10 Push Ups 
10 Jumping Pull Ups 

WOD:
OPEN GYM 

or

Practice strength 

Practice Gymnastics 

Practice double unders (cough cough)

Try This:
3 Rounds for time :
Row 400m
16 Toes to Bar 
16 KB Swings (53/35#)
16 Deadlifts (135/95#)

Friday 11-5-21

Workout of the Day

Open Gym! 

Warm Up:
Run 800m
2 Rounds 
15 Jump Squats 
30 Sit Ups 

WOD:
Create your own workout! 

Make up one you may have missed this week or practice a lift or skill! 

Friday

Friday

It’s Friday!!!!!

 

 

Warm Up:
Run or Row 1 Mile
2 Rounds
20 Double Unders
15 KB Swings (light)

WOD:
OPEN GYM!

Create your own workout or make up one from you missed from this week!

Practice a lift or a gymnastic skill!!

Saturday

Saturday WOD

Last Day to order Turkey Trot Tank or Tee!

CrossFit Workouts 8 and 9am

Yoga 10 am

Let’s kick this weekend off right!