WEDNESDAY Oct 19

WARM UP

50 Mountain climber

25 pull ups

WOD

pg 66 old book/pg 149 new book 

"ANNIE"

50-40-30-20-10

DU

Situps

FINISH

MAX DEAD-LIFT

TUESDAY OCT 18

WARM UP

25 Kettle bell swings

50 Situps

WOD

pg pg 155 new book 

"ROSA"

5 Rounds for time

10 HS Push ups

Run 400m

FINISH

Work on personal gym goal!

MONDAY Oct 17

WARM UP  

25 Wallballs

50 Lunges

WOD

   "CINDY" 

pg 67 old book/ pg148 new book

AMRAP

5 Pullups

10 Pushups

15 Squats

FINISH

100 Situps

SATURDAY Oct 15

WARM UP

Run 800m

WOD

100 jump rope

80 situps

60 pushups

40 lunges

20 burpees

FINISH

Run 800m

FRIDAY Oct 14

 

WARM UP 

25 KB swing

Run 800m

      WOD pg 67 old book/pg 155 new book

"CHRISTINE"

3 rounds for time

Row 500m

12 deadlift (bw)

21 box jumps

FINISH

100 flutterkicks

THURSDAY Oct 13

WARM UP
50 squats 

25 hspu

25 leg lifts

 pg 95 old book/pg 168 new book

WOD

"RUN3K" (1.86 miles)

Run 3K for time

FINISH

Max plank

WEDNESDAY Oct 12

WARM UP

20 burpees

20 ring rows

WOD pg 93 old book/pg 167 new book

"IVAN THE TERRIBLE"

5 rounds for time

Jump rope 90 sec btw rounds

Lunges 50-40-30-20-10

Push ups 50-40-30-20-10

Sit ups 50-40-30-20-10

FINISH

500m row (2:20W/1:55M) pg 125 old book/ pg 171 new book

TUESDAY OCT 11

WARM UP

20 wall balls

20 V-ups

WOD Pg 91old/ pg166 new

"BW18"

4 Rounds

Pullups 21-18-15-12

K2E 21-18-15-12

Squats 50-50-50-50

FINISH

300 jump rope

MONDAY Oct 10

WARM UP

25 pullups

50 mountain climbers

WOD

"Run 800"

4 rounds for time

Run 800m

Rest as needed between efforts.

FINISH

10 Sec L-sit

SATURDAY OCTOBER 8th

Warm Up

400m Run

"GRACE"

Barbells for Boobs

30 Clean and Jerk (135/95)

FRIDAY Oct 7th

Obviously a very EXPLOSIVE WOMAN!

WARM UP
25 Mt Climbers
35 Hand Release Push Ups

WOD

5 Rds for time:

20 Wall Balls

20Burpees

20 V-Ups

20 Weighted lunges (10 lbs)

FINISH:

400M sprint!

THURSDAY Oct 6th

Powerful Work Stacy!

WARM UP
20 wall balls
20 leg lifts

WOD

5 rounds for time

200 Single jump rope

200m row

FINISH
100 Squats


and some of you did...


WARM UP
8 mat lengths bear crawl
stretching

WOD

"the Brett"

Happy 25th Bday Brett!

Who is this mysterious man you ask? Its the new and improved Brett on his 25th Bday!
(Safi messin around with my(Banu) camera :) 

100 jump rope

100 push ups

100 OHS (over head squat)

100 sit ups

FINISH

stretching

WEDNESDAY Oct 5th

WARM UP

25 Wall balls

25 pushups

WOD pg 164 new book

"BW 6"

21-15-9

Lunges (each leg 1/2rep)

Sit ups

Burpees

FINISH

Row 500m

TUESDAY OCT 4TH

WARM UP

50 Lunges

         WOD pg168- new book

"1600/200"

4 rounds for time

Run 400m

50 squats

FINISH

300 Jump rope

MONDAY Oct 3rd

WARM UP

50 push ups

50 squats

WOD

"ANNIE"

50-40-30-20-10

DU

Situps

FINISH

Max plank

SATURDAY Oct.1

WARM UP

800m run
Stretch

9am:CF Open WOD #2:
15min AMRAP-
9 DL (155/100)
12 push-ups
15 Box Jumps (24"/20") 


10am: Yoga

FRIDAY Sept 30

WARM UP

800m run

WOD

          "DANNY" pg 72 old book

AMRAP 20 min

30 box jumps

20 push ups

30 pullups

FINISH

800m run

THURSDAY SEPT 29TH

WARM UP

500m row

"Shake the Walls" pg86 old book

10 rounds for time

10 sec handstand

10 air squats

FINISH

25 wall ball slams

WEDNESDAY Sept 28

WARM UP

400 jump rope

WOD pg 85 old book

Track lunge for time

Walking lunges 400m

FINISH

Partner stretching

TUESDAY Sept 27th

WARM UP

150 situps

     WOD  pg71

CLAUDIA

5 rounds for time

20 KB swing

400m run

FINISH

Work on goal!

MONDAY Sept 26

WARM UP

50 Flutter kicks

50 Mountain climbers

WOD pg 92

BWR5

5 rounds for time

10 ring dips

15 pull ups

20 handstand push ups

FINISH

Work on splits

SATURDAY Sept.24

So I had a wonderful time with Amy and Zach today in Yoga but missed members at 8am...we will try next week :) Im thinking of switching the free to 8am and mem only at 9am so that if you want to stay for yoga at 10am they will be back to back...what do you think?

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