sit-up

Monday 8.24.2015

Strength

12 x 2 Sumo Deadlift @55%
*
Every 30 seconds

Conditioning

For TIme:

21-15-9

Wall Ball 20/14
Air Squat
Sit-up

Finisher
3 x 10 per leg DB Split Squat

Competition
*12/11 ft target
3 x ME Ring Dip

Beginner

Strength
5 x 5 Sumo Deadlift

Conditioning

15-12-9

Wall Ball
Air Squat
Sit-up

Finisher
50 steps walking lunges

Friday 7.17.2015

STRENGTH

5RM Close-Grip Bench Press

CONDITIONING

For Time:
400m Row
40 Sit-Up
40 Pull-Up
40 Double Unders
40 Push Up
400m Run

Finisher:
3 x 12 Bent-Over Rear Delt Row
3 x 90 sec Plank 

COMPETITION

3 Rounds:1 min Cal Row30 sec Muscle Up

Wednesday 7.15.2015

STRENGTH

1RM Front Squat

CONDITIONING

4 Rounds:
10 Russian KB Swing 53/35
10 Front Rack KB Lunge L
10 Russian KB Swing 53/35
10 Front Rack KB Lunge R

Finisher:
3 x 15 Banded Ab Curls3 x 30 Sit Ups 

COMPETITION

12-9-6 Back Squat Bodyweight HSPU

Wednesday 7.8.2015

STRENGTH

3RM Bench Press

CONDITIONING

For Time:
100 Double Under Buy In
then
60 Sit Ups
30 Push Ups
40 Sit Ups
20 Push Ups
20 Sit Ups
10 Push Ups

Finisher:
3 x ME Barbell Row 45/35
4 x 25 Banded Push Down

COMPETITION

4 x 25 DB Bench Press
3 x 20 GHD Sit Ups

Saturday 7.4.2015

HAPPY INDEPENDENCE DAY, AMERICA!

CONDITIONING

Teams of 2:
800m Run Buy-In
then
4 Rounds:
50 Sit-Ups
25 Deadlifts 225/135

Tuesday 6.23.2015

wodSTRENGTH15 min to find 2RM Hang Power Clean

CONDITIONING 3 Rounds for Reps: 1 min Burpees *1 min Rest* 1 Min Cal Row *1 min Rest* 1 min Power Clean 135/95 *1 min Rest*

Finisher 3 x 30 sec ME Sit Ups

COMPETITION 10 min Non-False Grip MU work 10 min Seated L-Sit Rope Climb work

Thursday 6.18.2015

wodSTRENGTH10 min EMOM:  Hang Power Clean + Clean @65%

CONDITIONING 5 Rounds: 1 Bear Complex (Power Clean + Front Squat + Push Press + Back Squat + Push Press from the back) then 15 Sit-Up 15 Wall Ball 20/14 *Rest as needed. Increase Bear Complex weight each round.

Friday 6.5.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 10 Strict Pull-Ups 20m Waiter Walk 53/35 (each side) 30 Push-Ups 40 DB Push Press 40/30 50 Cal Row

Finisher 4 x 20 Sit Ups

COMPETITION 3 Rounds: 30 Double Unders 10 Push Jerks 155/115

Friday 5.8.2015

wodSTRENGTHA. 15 min to find 2RM Back Squat with 1 sec hold B. 8 x 1 Speed Deadlift @ 50% (every 30 sec) 

CONDITIONING For Time: 400m Run 80 Wall Balls 80 Steps Walking Lunge 400m Run

Finisher 2 x ME Sit Ups

COMPETITION 3 x ME GHR 3 x 1 min KB Swing

Saturday 5.2.2015

wodWORKOUT WITH MOM & DAD @ 9.30am CONDITIONING Teams of 4 Deck of Cards Aces- 400m Run completed together Clubs- Jumping Squats Spades- Mountain Climbers Hearts- Burpees Diamonds- Sit Ups

 

 

Monday 4.6.2015

wodSTRENGTHA. 12 x 3 Back Squat @ 70% B. 3 x 10 Squat Jumps

CONDITIONING 10 min AMRAP: 10 Russian KB Swing 53/35 10 Goblet Squat 53/35 200m Sprint

Finisher 3 x 1 min ME Sit Ups

COMPETITION 5 x 8 GHR 3 x 25 Banded Pull Through

Wednesday 4.1.2015

wodSTRENGTHA. 1RM Front Squat B. 3 x 8 Weighted Step Up

CONDITIONING For Time: 15-12-9 Full Clean 135/95 Burpee Over the Bar

Finisher 3 x 30 Sit Ups

COMPETITION 5 x 50’ Sled Push

Thursday 3.5.2015

wodSTRENGTH12 min EMOM: Clean + Power Clean @ 65%

CONDITIONING 3 Rounds: 10 Power Clean and Jerks  135/95 20 Sit-Ups *2 min Rest

Thursday 2.26.2015

wod MORNING CLASSES HAVE BEEN CANCELLED WE WILL UPDATE THE WEBSITE AT 11AM IN REGARDS TO THE 12:15 & LATER CLASSES

STRENGTH/SKILL

500m Row *2 min Rest 500m Row

CONDITIONING Tabata Mash Up 5m Burpee Side Shuffle *1 min Rest Sit Ups *1 min Rest KB Duck Walk Fwd/Back

Tuesday 2.24.2015

wodSTRENGTH10 min EMOM: Clean + Clean + Jerk

CONDITIONING 3-6-9-12 Power Clean 155/115 Bar Facing Burpee

Finisher 3 x 15 GHD Sit Up

COMPETITION 10 min work on Pull-Up, CTB, Bar MU

Thursday 2.5.2015

wodSTRENGTH2000m Row for Time

CONDITIONING 20 min EMOM: EVEN- 30 sec Hang Power Clean 95/65 ODD- 30 Double Unders

Finisher Tabata Sit-Ups

Tuesday 1.27.2015

wodSTRENGTH/SKILLFor Time: 400m Run *2 min Rest* 400m Run

 

CONDITIONING 6 Rounds of 30/30 Seconds On/Off: Burpee Toe 2 Bar Suicide Sprint Med Ball Sit Up Mountain Climbers

 

COMPETITION 4 min AMRAP: Power Snatch 135/95

 

Saturday 1.24.2015

wodWORKOUT WITH MOM & DAD9.30AM

Teams of 2

800m Run as Team 100 Tandem Walking Lunge 100 Alternating Box Jump 100 Alternating Sit Up 800m Run as Team

Partners alternate reps on all movements

Monday 1.12.2015

wodSTRENGTHA. 12 min EMOM: 2 Push Press @ 50% B. Bradford Press 3 x 10

CONDITIONING For Time: 50 Pull Ups 50 Push Ups 50 Box Jumps 50 Sit Ups

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 Wall Ball

Friday 12.19.2014

wod STRENGTH 20 min to find 1RM Back Squat

CONDITIONING

For time: 800m Run then 30-20-10 Squat Burpee to plate 45/25

Finisher 50 Weighted Sit Up

REMINDER- GYM CLOSED SATURDAY FOR WORKOUT AT CROSSFIT BREAKING BOUNDARIES