Thursday 6-13-24

Warm Up:
2 Rounds 
Run 200m
6 Inch Worm Push Ups 
8 Light Thrusters 

Skill:
2 Rounds 
30 Farmer Carry Hold Walking Lunges 
12 Renegade Row with Push Ups (heavy)
10 Side Delt Raises (5-10lbs only) 

WOD:
4 Rounds
For Max Reps 
1 Min Single Arm DB Push Press (40/25#)
1 Min Toes to Bar 
1 Min Burpees 
1 Min Double Unders 
Rest 1 Min 
**Score is TOTAL REPS for 4 rounds 

Categories WOD

Wednesday 6-12-24

Strength Day! 

Warm Up:
Row 1000m 
Run 800m
Foam Roll quads and glutes 

Mobility:
Crossed Prayer (3 each side hold 5 sec)
Eccentric Hamstrings (8x)
Forearms Stretch (30 sec)

Strength:
Bear Complex 
3-3-2-2-1-1 

Conditioning:
3 Rounds
Run 800m
30 Back Ext 
50 Walking Lunges 
30 Sit Ups 

Categories WOD

Tuesday 6-11-24

Kids Camp Starts Today! 

Warm Up:
18 Cal Cardio 
EMOM for 5 Min 
4 Burpees 
7 KB Swings 

Strength:
EMOM for 10 min 
1 Squat Clean Thruster 
**1st 5 min at 1 weight then you can add for the second 5 min. Or go heavy for all 10 min πŸ™‚ 

WOD:
AMRAP In 15 Min of:
 20 KettleBell Swings (53/35#)
15 DB Snatch (50/35#)
12 Deadlifts (185/135#)
100m Farmer Carry (40/25#)

Categories WOD

Monday 6-10-24

2 Vaults Left! #23

Warm Up:
Run 800m
20 Walking Lunges 
10 OH Squats (PVC)

1 Min Max Reps Burpees 

Mobility:
Half Squat Full Rotation (5x each side)
Seated Wall Slides (12x)
Wall Butterfly (45s)

**No skill today... warm up your back squat for workout 


WOD:
For Time:
60 Wall Balls (20/14#)
40 Kipping Pull Ups 
20 Barbell Back Squats (115/75#)
Run 800m
20 Back Squats 
40 Kipping Pull Ups 
60 Wall Balls 
**Goal Time 19-26 min (cap 30min)

Categories WOD

Thursday 6-6-24

EMOM Lift! 

Warm Up:
2 Rounds 
15 Cal Cardio 
20 Walking Lunges 
10 Jumping Pull Ups 

Strength:
EMOM for 10 Min 
1 Hang Squat Snatch 
**add weight after a few rounds if you want. Just make sure to keep your time! 

WOD:
21-15-12-9 reps for time of:
Single Arm Devil Press (alternating) (40/25#)
Hang Power Cleans (115/75#)
Pull Ups 
**Run 200m between sets (4 runs total)

Categories WOD

Wednesday 6-5-24

Skill Day! 

Warm Up:
Row 500m
6 Inch Worm with Push Up
10 Burpees 
10 Thrusters (light barbell)

**Max Reps in 1 Min: Ground to OH with Plate  

Mobility:
Pigeon 
Hinge Off Box 
Banded Lat Stretch 

WOD: (in any order)
Timed Mile Run 

Rest 5 Min 

Timed 1609m Row 

Rest 5 Min 

Timed 1000m Ski 

If there is time: 
AMRAP in 10 min of:
50 Double Unders 
50 Sit Ups 
30 Back Ext 

Categories WOD

Tuesday 5-4-24

Last Day of School for some of our kiddos! 

Warm Up:
Run 400m
EMOM for 5 min 
8 DB Snatch 
6 Single arm Thrusters (light)

Skill:
Let's try some "Drop Sets"
2 Rounds with rest in between body parts

Max Reps Empty Barbell Curls (you pick the bar)
Immediately into 
Max reps (until failure) DB Bicep Curls (LIGHT WEIGHT 25/20# suggestion)

Max reps push press until failure (95/65#)
Immediately into
Max Reps shoulder press until failure (45/35#)

WOD:
Vault # 22 Leg Day πŸ™‚ 
For Time:
100 Air Squats 
45 DB Deadlifts (40/25#)
60 Farmer Carry Step Up (24/20") (40/25#)
45 DB Deadlifts 
100 Air Squats 

Time Goal 13-19 min 
*Extra Challenge (50/35#)

Categories WOD

Monday 6-3-24

It's June!!! 

Warm Up:
Run 800m
15 OH Squats (PVC)
20 Sit Ups 
10 Burpees 

We are going to sprinkle in "1 min max effort" warm ups throughout June! 

**1 Min Max Strict Pull Ups (use band!) 

Mobility:
Butterfly Position (hold 45s)
Prayer On Roller 
Full T Hip Opener

WOD:
CrossFit Total
**These rep schemes are suggestions, however they work.. πŸ™‚ We are looking for 1 rep max of each lift 

Back Squat 
8-5-3-1-1-1

Shoulder Press 
8-5-3-1-1-1

Deadlift 
8-5-3-1-1-1

**If this is not your jam, there will be a alternate workout, just show up to class! 

Categories WOD

Friday 5-31-24

Happy Friday 

Warm Up:
Run 800m
15 Air Squats 
20 Sit Ups 

WOD:
Open Gym Fridays! 

Create your own workout or make up one you missed this week! (murph?)

Practice a lift or skill ... work on that strength! 

Categories WOD

Thursday 5-30-24

May is coming to an end... June gloom here we come :/

Warm Up
Row 500m
EMOM for 5 Min 
8 KB Swings (light)
5 Push Ups 

**Max Sit Ups in 1 Min 

Skill:
10 Handstand Push Up Practice 
8 Chest to Bar Pull Ups  
Heavy Sled PULL to end of building and back

WOD:
Every 4 Min for 20 min 
200m Farmer Carry 
50 Double Unders 
Max Reps Wall Walks 

**Don't have double unders do hop overs DB 
**Scale down length of farmer carry if you cant make the time! 

Categories WOD