FRIDAY Sept 23rd

WARM UP

 25 leg lifts

10 box jumps

WOD

4 rounds for time

Row 250m

25 Walking lunges

50 Sit ups

FINISH

Work on goal

THURSDAY Sept 22nd

WARM UP

20 wall balls

5 burpees

WOD

HELEN

3 rounds for time

Run 400m

21 KB swings

12 pull ups

FINISH

Stretch and roll out

WEDNESDAY Sept 21st

WARM UP

25 ring rows

25 pushups

WOD

Suck It Up pg 87

Count up

Air squats 1-2-3-4-5-6-7-8-9-10

Do 1 and take a 1 breath break

Do 2 and take a 2 breath break

Do 3 and take a 3 breath break

Etc..

FINISH

Row 500m

TUESDAY Sept 20th

WARM UP

300 jump rope

WOD pg95

Run and Rest

4 rounds for time

Run 400m

Rest 2 min

FINISH

20 Knees 2 Elbows

MONDAY Sept 19th

WARM UP

800m run

WOD

Cindy

Amrap 20 min

5 pull ups

10 push ups

15 squats

FINISH

100 Situps

FRIDAY Sept 16th

WARM UP

25 burpees

WOD pg75

"MCGHEE"

AMRAP 30 MIN

5 Deadlift

13 push ups

9 box jumps 

FINISH

Stretch and roll out

THURSDAY Sept 15th

WARM UP

50 High Knees

Run 400m

WOD

5 rounds

Push jerk 3-3-1-1-1x

Rest as needed between rounds

FINISH

ABC AB Extensions

WEDNESDAY Sept 14th

WARM UP

20 candlesticks

WOD pg66

ANNIE

50,40,30,20,10 for time

DU (x 3 singles)

Sit ups

FINISH

Level 1 Static hang (30 sec) pg125

TUESDAY Sept 13th

WARM UP

20 HSPU

20 V-UPS

WOD pg68

HELEN

3 rounds for time

Run 400m 

21 KB swings

12 pull ups

FINISH

 Work on Level one med ball cleans (10 max) pg125

MONDAY Sept 12th

WARM UP

Row 500m

WOD

1 round

60 push ups

50 ring rows

40 sit ups

30 squats

20 dips

10 box jumps

5 burpees

FINISH

Work on back bend bridge hold

FRIDAY Sept 9th

WARM UP 

25 body rows (ring)

25 wall balls

WOD

Run 400m

21 squat cleans

Run 400m

15 squat cleans

Run 400m

9 squat cleans

FINISH

Stretch and roll out

THURSDAY Sept 8th

WARM UP

250 jump rope

WOD

AMRAP for 20 min

20 KB swings

Row 20 calories

FINISH

Max bench press

WEDNESDAY Sept 7th

WARM UP

Row 500m

WOD

"Fight Gone Body"

3 rounds for total reps 1 min each

Burpees

Pull ups

Push ups

Squats

Sit ups

Rest

FINISH

Meet a level 1 or level 2 skill

TUESDAY Sept 6th

WARM UP

50 Lunges

50 Mtn Climbers

WOD

"Crossfit Games Open"

AMRAP for 10 min

30 double unders (x3 singles)

15 power snatches

FINISH

Work on personal goal

MONDAY Sept 5th

WARM UP

Run 1/2 mile

WOD

"Blackjack 21"

21 push ups

1 sit up

20 push ups

2 sit ups

19 push ups

3 sit ups

18 push ups

4 sit ups

17 push ups

5 sit ups

16 push ups

6 sit ups

15 push ups

7 sit ups

14 push ups

8 sit ups

13 push ups

9 sit ups

12 push ups

10 sit ups

11 push ups

12 sit ups

All the way to 1 push up and 21 sit ups

FINISH

Run 1/2 mile

FRIDAY Sept 2

WARM UP

WOD

25 burpees

25 KB swings

"BW11" pg 84

2 rounds per set/2 min per set 

Max push ups

Max sit ups

Max flutter kicks

Max squats

FINISH

Stretch and roll out

THURSDAY Sept 1

WARM UP

Row 500m

WOD

"KING KONG" pg 84

3 rounds for time

1 deadlift 455/300

2 muscle ups

3 squat cleans 250/174

4 hspu

FINISH

Partner wall ball situps (with partner 100/without partner 50)

WEDNESDAY Aug 31

WARM UP 

50 sit ups

50 push ups

50 squats

WOD

"TOSH" pg 94

3 rounds for time

Run 100

Rest same duration

Run 200m

Rest same duration

Run 400m

FINISH

Max handstand pg 112

TUESDAY August 30

WARM UP

50 Mountain climbers

Run 400m

WOD

"HAMMER" pg 80

5 rounds

5 power clean

10 front squat

5 jerk

20 pullups

Rest 90 seconds each round for time

FINISH

Work on splits

MONDAY August 29

WARM UP

250 jump rope

50 situps

WOD

"GIVE ME TEN" pg 86

10 rounds for time

10 walking lunges

10 pushups

FINISH

Max reps Knees to elbows pg 113

FRIDAY August 26

WARM UP

25 KB swings

25 leg lifts

WOD

"Tire for Hire"

3 rounds for time

20m tire flip

500 m row

20 push ups

FINISH

Stretch and roll out

THURSDAY Aug 25

WARM UP

50 Squats

25 ring rows

WOD

  Run 1 mile

FINISH

Max pullups

WEDNESDAY Aug 24

WARM UP

Run 800m

WOD

"Fight Gone Bad"

3 rounds for time

1 minute per station

Wallball  20lb

Sumo deadlift high pull 75lb

Box jumps 20"

Push press 75lb

Row (calories)

FINISH

Work on goal

TUESDAY August 23

WARMUP

25 Push ups

25 weighted lunges m30lb w/20lb

WOD

"Flippin Tired"

Flip tires to the park

50 situps @ park

Flip tires back to the gym

50 situps in gym

FINISH

Max plank

MONDAY August 22

WARM UP

200 jump rope

50 situps

WOD

"Cindy"

AMRAP for 20 minutes

5 pull ups

10 push us

15 squats

FINISH

Row 500m

Friday August 19th

Warm Up

60 Squats

60 Situps

WOD

     "BWR5" (pg92)

5 Rounds For Time

10 ring dips

15 pullups

20 HSPU

Finish

STRETCH and roll out

Thursday August 18th

Warm up

50 Mountain climbers

20 Muscle Ups

WOD

"Run 20"

Run 200m 

Rest 30 seconds

AMRAP in 20 minutes

Finish

PR for Push Ups

Wednesday August 17th

Warm Up

30 leg lifts

25 wall balls

WOD

"Room Service"

20 Rounds For Time

5 Push ups

5 Squats

5 Situps

Finish

 400m run

Tuesday August 16th

Warm up

25 ring rows

250 jump rope

WOD


"EVA"


5 Rounds For Time
 

Run 800m

 

30 kettle bell swings

 

30 pullups

Finish

Pick one level 1 exercise for PR

Monday August 15th

Warm Up

Run 800m 

 WOD

3 Rounds for Time

30 Sit Ups

30 Double Unders

30 Hollow Rocks

Finish

500m row

Friday August 12

Warm Up

Run 200 m

4 lengths of Bear Crawl

20 Lunges

WOD

"JT"

21 - 15 - 9

HSPU

Ring Dips

Push Ups

Finish

Work on Level Testing

Thursday August 11

Warm Up

200 Jump Rope

40 Squats

20 Pull Ups

WOD

"JACKIE"

Row 1000 m

50 Thrusters (45/35)

30 Pull Ups

Finish

Level Testing

Wednesday August 11

Warm up

40 situps

30 pushups

200 jump rope

WOD

   
"Diane"

  
21-15-9

   
Deadlift (225/155)

  HSPU

Finish

Max reps situps

Tuesday August 9

Warm Up

200 Jump Rope

40 Sit Ups

WOD

"CANDY"

5 Rounds of:

20 Pull Ups

40 Push Ups

60 Squats

Finish

Stretch

Monday August 8

Warm Up

20 Push Ups

40 Squats

Max 2000  m Row (p.100)

WOD

 2 Rounds

Tire Flips to the Cones

Run to the Park

35 Push Ups

Run to the Tire

Tire Flips to the Cones

Run to the Park

30 Sit Ups

Run to the Tire

Finish

Stretch

Friday August 5

Warm Up

250 m Row

20 Lunges

10 Burpees

WOD

"Tabata Something Else"

20 sec as many reps

10 sec rest

8 Rounds of Each

Pull Ups

Push Ups

Sit Ups

Squats

Finish

Max HSPU in a row

Jean Anton

Jeannie Anton

Stats:

Can Lift Heavy Loads and Has Great Will Power

Unmodified Pull Up: Not yet

Unmodified Sit Up: Yep

Unmodified Push Up: Not yet

Dead-lift max: 140 lbs

Push Press Max: 65 lbs

Front Squat Max: 75 lbs

BAM! Through the door set down the water bottle, “Hey Brett!” take out the cell, check one more time for the emails, “yep freight’s on time” in her head, “(*&*(& complain about the warm up )(*)(6%$”, rock the warm up like it were a warm up to the warm up, “OK what’s today”, “Crack a Joke about the Workout” Kick some butt in the workout, YAWN!, Finish the workout!

If you were wondering, Yes, a yawn just took place in a CrossFit workout. Jeannie Anton, now nick named Phynix, yaws once in just about every workout somewhere between 4-5 min into it. I normally let it set me off as if it were some disgraceful mock of my skills as a programmer, as if she were to say “maybe have a slightly harder workout next time Brett.” The initial rebuttal in my head would include “go faster then, or get some sleep workaholic.”

Now I completely understand that Jeannie, very similar to the fictional mutant Jean Grey in X – Men, has super human powers. See there is no CrossFit workout too challenging for her. What will completely boggle you though, is that she will be modest to a fault, then throw you off guard and smack you in the face with your own hand, figuratively speaking. It’s as if time is much slower in her world and while doing the workout Jean has time to take a little cat nap. All we catch is her waking up! This would also explain how she can accomplish so much in one day, amazing at work, has time to take care of herself and others, and raises a daughter practically on her own. No offense Bob.

All in all Jean is a truly amazing person and friend and should be a high priority on anyone’s list to get to know. She has so much to offer and is very generous. Cheers and Hoorah, for Phynix, here is to all that you do!

Thursday August 4

Warm Up

200 Jump Rope

20 Burpees

40 Sit Ups

WOD

"ROSA"

5 Rounds For Time of:

10 HSPU

400 m Run

p. 70

Finish

MAX Front Squat

p. 102 and 8

Wednesday August 3

Warm Up

200 m Run

20 Leg Lifts

40 Mountain Climbers

20 Ring Dips

WOD

"Nasty Girls"

3 Rounds for Time

50 Squats

7 Muscle Ups

10 Hang Power Cleans

WOD BOOK = p. 83

Finish

Max Time L - Sit

WOD BOOK = p. 111

Tuesday August 2

Warm Up

200 Jump Ropes

30 Sit Ups

30 Pull Ups

WOD

"IVAN THE TERRIBLE"

90 sec Jump Rope (each round)

50     40      30       20       10

Lunges

Push Ups

Sit Ups

Finish

MAX Plankue

Monday August 1

Warm Up

200 Jump Rope

30 Push Ups

20 Push Press with Light Weight

40 Leg Lifts

WOD

3Rounds

20Dips

800 m Run

10 HSPU

400 m Run

Finish

Roll Out

Stretch