Friday April 15

Warm up
40 Squats

WOD

3 Rounds

26 Lunges

100 Jump Rope

26 Push-Ups

Thursday April 14

Warm Up
250 m Row
20 Lunges

WOD

AMRAP for 18 min

5 Overhead Squats

10 Pushups

20 Sit Ups

Finish Choose One:


Double Under/Jump Rope Technique
Row Technique
HSPU Technique

Wednesday April 13 "Helen"

Warm Up
40 Squats
400 m Run

WOD

"HELEN"

5 Rounds For Time

21 Kettle Bell Swings

12 Pull Ups

400 m Run

Finish Choose One:

• 1000 m Row for Time
• 500 Jump Rope for Time
• MAX Deadlift 2-2
• MAX Overhead Squat 2-2

Tuesday April 12

Warm Up

Roll Out

10 Squat Jumps

20 Leg Lifts

WOD

"Fran"

21 - 15 - 9

Thruster

Pull Ups

Finish: Pick One

MAX Push Ups (Rest No Longer than 5 sec)

MAX Sit Ups (Rest No Longer than 5 sec)

Saturday April 2 "CINDY"

Warm Up:

30 Burpees

"CINDY"

AMRAP for 20 min

5 Pull Ups

10 Push Ups

15 Squats

Friday April 1 MAX

Warm Up:

30 Sit Ups

20 Shoulder Push Ups

MAX

Split Jerk

2 - 3 - 3 - 3

Thursday March 31 "Little Warrior"

Warm Up:

200 Jump Rope

"Little Warrior"

For Time:

2 Rounds

2 min L-Sit

Run / Row 200m

25 DUs

Wednesday March 30 "Good News"

Warm Up:

30 Squats

"Good News"

For Time:

40 Box Jumps

30 Push Ups

20 Pull Ups

10 Scissor Kicks

20 Pull Ups

20 Push Ups

20 Box Jumps

Tuesday March 29

Warm Up:

25 Box Jumps

AMRAP for 12 min

                        5 HSPU 

                        8 Overhead Squats (115/85)

Monday March 28 "Ranger"

Warm Up

40 Squats

"Ranger"

3 rounds

15 Power Snatch

Saturday March 28

Warm Up:

30 Lunges

2 Rounds For Time:

50 m Bear Crawl

20 Shoulder Push Ups

50 m Bear Crawl

20 Weighted Lunges

Friday March 24

1 Round For Time

50 Sit Ups

20 Push Ups

30 Squats

20 Jump Rope

100 Sit Ups

20 Jump Tope 

30 Squats

20 Push Ups 

50 Sit Ups

Thursday March 24

Warm Up:

20 Pull - Ups

For Time:

500 m Row

20 Push Press  (65/45)

1000 m Row

20 Push Press  (65/45)

500 m Row

Wednesday March 23

Warm Up

50 Sit Ups

WOD

30         20          10           30

                                Push Ups

                                Front Squats (65/45)



Tuesday March 22

Warm Up

40 Squats

WOD

TABATA    8 ROUNDS

Leg Lifts

Lunges

Jump Rope

Pull Ups

Monday March 21

Warm Up

20 Shoulder Push Ups


WOD

MAX

Deadlift

3 - 3 - 3 - 1 - 1

Saturday March 19

Warm Up

15 Push Ups

WOD

AMRAP in 18 min

5 Burpees

10 Squat Jumps

15 Weighted Sit Ups

Vivian Stark discovered to be the Biological Mother to Tony Stark (Iron Man)!

There will be a time when during the workout a sense of urgency takes hold of your heart. As you are concentrating on performing your burpees, squats, what have you, you will realize that your subconscious is egging greater performance, “Go faster, go faster” says the unconscious nerves of the brain. As you begin to search for the source of this new motivation surprise will not be on the menu when it is discovered that the source is a lively Vivian who is walloping your butt!

Vivian rarely takes any prisoners and is not shy in the least to putting the times of her younger family members to shame. With the quick and witty humor that is boldly laid before the world, it is difficult not to suspect that this innocent looking workout monster laughs and schemes vigorously with each victory over her opponents. Don’t let the playful complaining fool you. In the WOD Vivian is queen.

P.S. We suspect that Vivian Stark is indeed the true mother to Iron Man, Tony Stark. Check out the picture... she taught him all that he knows.

Friday March 18

Warm Up

20 Pull Ups

WOD

400m Row

         20 Lunges

300m Row

          30 Lunges

200m Row

          40 Lunges

Thursday March 17

10 - 9 - 8 - 7  -6 - 5 - 4 - 8 - 9 - 10

                               Push Ups

                               Deadlift (155/115)

Wednesday March 16 "Tabata Something Else"

"Tabata Something Else"

For Reps: 20 sec of work and 10 seconds of rest

8 Rounds

                              Pull Ups

                              Push Ups

                              Sit-Ups

                              Squats

Tuesday March 15 "Hit the Planck"

"Hit the Planck"

Rep Rounds For Time:

30          20           10

Burpees

Monday March 14 MAX

MAX

Squat Clean

5 - 3 - 2 - 1 - 1

Saturday March 12 "Respite"

"Respite"

For Time:

                           500 m Row

                                 40 Squats

                           50 Push Ups

                                 35 Squats

                           50 Lunges

                                 30 Squats

                           50 Sit Ups

                                 25 Squats

                           50 Pull Ups

                                 20 Squats

Friday March 11 "Up, Upsidedown"

MAX


3 Rounds


Maximum HSPU

Thursday March 10 "Approach"

"Approach"

5 Rounds

                           5 Deadlift  (185/125)


                           25 Leg Raises

Wednesday March 9

MAX

Push Press

3 - 2 - 2 - 1 - 1

Tuesday March 8 "Slice of Heaven"

"Slice of Heaven"

Total

100 Pull Ups

200 Push Ups

300 Squats

Monday March 7 "Natural Day"

"Natural Day"


5 Rounds


10 Double Unders
10 Cleans
10 Burpees

Saturday March 5 "PE Class"

"PE Class"

MAXES

MAX Push-Ups 

Perform as many push ups as you can in a row

You are allowed to rest with your butt up for as long as you like

Just don't let your knees touch the floor

MAX Squats

Rest no longer than 5 seconds

Friday March 4 "Jordon"

"Jordon"

For Time:

20 Lunges

50 Sit Ups

20 Pull Ups

40 Lunges

20 Pull Ups

50 Sit Ups

20 Lunges

Thursday March 3 "Pistol"

"Pistol"

5 Rounds For Time

                      5 Press 


                      50 m Bear

Thursday February 24 "Jumping Burpees"

3 Rounds

                                 Burpees


                                 Jump Rope

Perform as many repetitions of each exercise for 2 minutes

Record total # of repetitions of everything. Good Luck!

Wednesday February 23 "Row Row Row Your BUTT OFF!"

"Row Row Row Your BUTT OFF"

FOR TIME:

5,000 m Row

or

2 Rounds

2,000 m Row

                 3 minute rest in between

Tuesday February 22nd "Gear Up"

CrossFit Total

                                50     Burpees
                                150   Sit-Ups


Perform the total number of all exercises in any order.

Then for Finish Work 

Front Squat

5 - 3 - 2 - 1 - 1

What is CrossFit and Where Will Everyone Benefit?

CrossFit builds us into what we never thought possible, unless hired as a professional athletes or actor/actresses. Every single person in Generate has made more and more progress to optimal fitness, the way God intended our bodies to operate and function. As we as a team uphold more and more of these values and traits we are able to assist and lead others. As we become better leaders we then have "more" to share and give to those less fortunate making the world a better place. The best way to pour into others and become a truly effective hand of God is to fill one's own cup to overflow, take the plank out of one's own eye, love one's self first.  The more we discipline and train our lives, we find that we are praying more, leading more, doing more, and listening more, making a larger impact because of the control we are Generating over our own lives. It is always a choice, we cannot let God use our lives if we cannot control our lives ourselves. With more control God can control our tongue, body, and lives. Love you guys. Brett

Monday February 21 "CINDY" or "MARY" SIG WOD

"CINDY"

AMRAP (As Many Rounds as Possible) in 20 min

                            5     Pull Ups
                            10   Push Ups
                            15   Squats

or

"MARY"

AMRAP in 20 min

                           5 Handstand Push-ups

                           10 One legged squats, alternating


                           15 Pull-ups




These are signature CrossFit WODs that are looked at 


consistently within the crossfit nation of how fit the 


athlete is. Don't be deceived these workouts are 


unforgiving and will test you at every turn. Good Luck 


and Have Fun!