9-10-18 Monday Workout

Warmup: 100 Jumping Jacks, mobility

Kettlebell Ladder

3 Rounds For Time

1, 2, 3, 4, and 5 reps as follows:

1 rep of each exercise on left hand, then 2 reps, then 3 reps, and so on until you finish all the reps on the left side. Then switch to the right hand and start the ladder back at 1. When you've completed the ladder on both hands, that counts as one round. Perform 3 rounds total.

1-Hand Swing

Clean and Press

Front Squat

Just For Fun: 800m Run

7-18-2018 Wednesday Workout

Warmup: 100 Jumping Jacks, mobility

WOD #1: 100 Pushups for Time

WOD #2: Run 1 mile for Time

Just For Fun: 50 reps Your Choice Abwork

7-16-2018 Monday Workout

Warmup: 100 Jumping Jacks, mobility

WOD:  1, 2, 3...10...3, 2, 1 - One Round For Time

Perform 1 rep of each exercise, then 2 reps of each, then 3. Continue that pattern until you reach 10 reps of each, then start back down the ladder with 9, then 8, and so on until you reach 1 again.

Medicine Ball Woodchoppers

Pushups

Overhead Med Ball Lunges

Just For Fun: 50 Situps

Happy Monday, everyone!

7-13-2018 Friday Workout

Warmup: 100 Jumping Jacks, mobility, jogging, skipping

WOD:  Sprints!

16 80-yd sprints

Just For Fun: 

Abwork: Situps, Flutterkicks, Circular Crunches, Hand Slide Situps, Heels-Up, V-ups, more Situps

Great job, folks!

7-11-2018 Wednesday Workout

Warmup: 100 Jumping Jacks, mobility

WOD:  Five 3 Minute AMRAPS

1. Run 400m (Only run this once, but as fast as possible)

2. Bar Squats

3. Ab Wheel Rollouts

4. Knee Pendulum Pushups

5. Hanging Rows

Just For Fun: 25 Burpee Sprint!

Great job, folks!

7-9-2018 Monday Workout

Warmup: Run 400m, mobility

WOD:  4 RFT

Run 400m

30 Squats

25 Pushups

30 V-ups

Just For Fun: 3 Max Effort Hollow Holds

Great job, folks!

7-6-2018 Friday Workout

Warmup:  Run 400m, mobility

WOD:  Stations!

1:00 at each station, then :45, :30, and :20.

Row

Ring Pushups

Run

Spiderman Crawl

Squat Jumps

Ab Bench Situps

Box Jump/Steps

Pushups

Ab Wheel Rollouts
Just For Fun: 1 Burpee

7-2-2018 Monday Workout

1776 Workout!

Warmup: Run 400m, mobility

WOD:  7 RFT Plus!

4 Power Cleans
18 Pushups

After all 7 rounds, then perform 76 Med Ball Woodchoppers!

Just For Fun: 242 Single Unders

Enjoy your July 4th Holiday, folks, we'll be back at it on Friday!

6-27-2018 Friday Workout

I'm pretty sure Veronica was trying to kill the class. I'm so proud.

Warmup: Run, Bear Crawl, Run, Traveling Burpees

WOD:  3 RFT

25 Double-Unders/75 Single-Unders
25 Mountain Climbers
25 Squats
25 Pushups
25 Lunges
25 Chinnies
25 Jumping Jacks
25 2-Hand Kettlebell Swings
25 Dumbbell Snatches Left
25 Dumbbell Snatches Right

Just For Fun: 25 Ab Wheel Rollouts, Stretch

6-27-2018 Wednesday Workout

Don't do the math before the workout. Seriously.

Warmup: Run 400m

WOD:

30-25-20-15-10

Walking Lunges
Pushups
V-Ups
Burpeeeees

Just For Fun: Run 400m

6-25-2018 Monday Workout

Warm up: Jumping Jacks, Mobility

WOD: 

800m Run

20 Deadlifts

20 Power Cleans

20 Deadlifts

800m Run

JFF:  100 Chinnies, Stretching

6-22-2018 Friday Workout

Warm up: 100 Jumping Jacks, Oiling the Joints

WOD: 4 Rounds for Time

Run 400m

25 Mountain Climbers

25 V-Ups

10 Ab Wheel Roollouts

JFF:  Have a great weekend, everyone!

6-20-2018 Wednesday Workout

Swings and Squats!

Warm up: 100 Jumping Jacks, Oiling the Joints

WOD: Ladder of KB Swings and Goblet Squats

10 2-Hand Kettlebell Swings

1 Goblet Squat

1 Pushup

10 2-H KB Swings

2 Goblet Squats

2 Pushups

10 2-H KB Swings

3 Goblet Squats

3 Pushups

Continue this pattern until you reach 10-10-10, then go back down the ladder.

10 2-H KB Swings

9 Goblet Squats

9 Pushups

and so on!

JFF: 400m Run

6-18-2018 Monday Workout

Warm up: Jump Rope, Oiling the Joints

WOD: Tabatas!

4 minutes of 20 seconds on, 10 seconds rest for each exercise.

1. Clean and Press

2. Chinnies

3. Woodchoppers

4. Ring Rows

JFF: 200m run, 200m skip

Great job, folks!

6-15-2018 Friday Workout

This is an oldie but a goodie.

Warm up: 100 Jumping Jacks, Oiling the Joints

WOD: 4 Rounds for Time

12 Burpees

24 Pushups

36 Squats

Run 400m

JFF: 50 Situps, then 50 Chinnies

Have a great weekend, everyone!

6-13-2018 Wednesday Workout

It's a Laundry List of Cardio!

Warm up: Oiling the Joints

WOD: 1 Round for Time

Run 400m
100 Mountain Climbers

300 Jump Rope Single-Unders

20 Divebomber Pushups

25 Hanging Rows

25 Box Jumps/Steps

20 Broad Jumps

2 Bear Crawls

100 Jumping Jacks

20 Burpees

100 Double Unders

30 Squat Jumps

Run 400m

JFF: Cuss Sifu for the rest of the day!

This one was a marathon, not a sprint. Great job, folks!

6-11-2018 Monday Workout

TWO workouts for the price of one! What a deal!

Warm up: 100 Jumping Jacks, Oiling the Joints

WOD #1: 

10 Min AMRAP

6 Burpees
12 Pushups
18 Squats
-------------------
2 minute rest
-------------------

WOD #2:

12 Minute AMRAP

Run There and Back (length of training floor)
Bear Crawl There and Back
15 Situps

Just For Fun: 50 Hollow Rockers

6-8-2018 Friday Workout

One last tough workout before heading off to the weekend!

Warm up: 200m Run, 200m Skip, Oiling the Joints

WOD: Stations

4 rounds, 1:00, 0:45, 0:30, 0:20

1. Run, Crawl, Frog Jumps, and Run
2. Box Jumps or Step-Ups
3. V-Ups
4. 2-Hand Kettlebell Swings (Russian style)
5. Pushups
6. Jumping Pullups

Just For Fun: 400m Run and 50 situps

6-6-2018 Wednesday Workout

Everyone's favorite workout! 100 Burpees for Time!!

Warm up: 400m Run, Oiling the Joints

WOD: 100 Burpees For Time. 

Just For Fun: 400m Run 

6-4-2018 Monday Workout

A great way to kick off a Monday is with a bunch of calisthenics!

Warm up: 400m Run, Oiling the Joints

WOD: 1 Round For Time 

50 Squats
50 Pushups
50 Situps
50 Jumping Jacks
50 Lunges (alternating, 25 each leg)
50 Hand-Release Pushups
50 V-Ups
50 Jumping Jacks

Just For Fun: 800m Run (everyone was soooo excited to run after this one!)

6-1-2018 Friday Workout

Kettlebell Swings...lots and lots of kettlebell swings!

Warm up: 400m Run, Oiling the Joints

WOD: 5 RFT 

10  2-Hand Kettlebell Swings (Russian Style)
1 Goblet Squat
15  2-Hand Kettlebell Swings (Russian Style)
2 Goblet Squats
25  2-Hand Kettlebell Swings (Russian Style)
3 Goblet Squats
50  2-Hand Kettlebell Swings (Russian Style)

Just For Fun: 800m Run

5-30-2018 Wednesday Workout

Warm up: Run 400 meters, Joint Mobility Exercises

WOD: Tabatas!

4 minutes of 20 seconds on, 10 seconds rest for each exercise.

1. Lunges

2. Dumbbell or Kettlebell Snatches

3. V-Ups

4. Running

JFF - 1 Plank for Time

5-28-2018 Memorial Day Murph!

Crossfit athletes around the world are honoring our fallen soldiers each Memorial Day by putting themselves through one of the most grueling Crossfit workouts - "Murph".

The workout was named after Navy Lieutenant Michael Murphy, NY, who died in Afghanistan in 2005 at the age of 29. The workout was originally called "Body Armor" and was one Lt. Murphy's favorite workouts.

WOD: "Murph" - for time

Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

We do not have pull up bars, so use the gymnastic rings to do jumping pullups instead.

Great job, everyone!!  Way to go...lots of improvement on those times!