Monday the 15th

Run 400

Warm up

Stretch

Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

Three sets for times of:
Pop up sprints 3x 20 yrd

Wall Ball Shots x 20 

Kettlebell Swings x 20 

Rest 3 min

Funky sock Friday the 12th

A little throwback.

Run 400

Warm Up

7th Inning

Four rounds for time of:
Toes to Bar x 8 reps (knees 2 elbows x 15 or ab mats 20)
20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

*rest 90 seconds

Stretch

Wednesday the 10th

Sorry BDB its 9:29



Run 400

Warm Up

Footwork (T Drill)

A.(Learn DL)

Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lbs Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

Friday the 8th

Run 400 M

Warm Up

8 Min Stretch

Back Squat (tempo 3d 3b x)
5x5 (you have to keep core tight!!!!)

Dead Bugs (keep legs straight)
15 Sec (5 second drop penalty)

10 Minute
EMOTM
5 Burpees

Stretch

Friday the 5th

Run 400 M

Warm up
8 minute stretch stations

Split into groups

Group #1
For Time-
400 M Run
25 Touch n Go Sit Ups
800 M Run
25 Touch n Go Sit Ups
400 M Run

Group #2
Learn-
Hang Clean
Front Squat
Deadlift (time pending)
Barbell Warm Up (time pending)

July 21-27th

Complete the same workout 3 times this week

50 Push Ups
100 Sit Ups
150 Air Squats
200 Meter Sprint
250 Jump Ropes

*you can break up the reps however you want
this workout is for time- post times

Jul 14- 20th

Sorry the blog was late this week.


1. Warm Up

2x400 M run @75%
*rest exactly 90 seconds in between
+

Work up to a 1 rep max back squat and post the weight
(If you dont have access to weights do 200 Air Squats for time)

+
3 Rounds for time-
10 Burpees
25 Sit Ups

+
Stretch!!!!!


2. Warm Up

500 Jump Rope for time
+

Work up to a 1 rep max bench press and post weight
(If you don't have access to weights do 75 push ups for time)
(try to avoid doing them from the knees- but you can scale and go to knees if needed)

+
8 Rounds
100 M Sprint (every sprint start by laying on your back)
*rest exactly 90 seconds between rounds- The sprint should be a 120% effort!!!

JUL 7th-13th

1. Warm Up

For time-
5 Rounds
Run 400 M
*rest 2 min exactly
(report total time of 5 rounds with rest)
+
Accumulate 5 minutes of a plank
+
Stretch


2. Warm Up

For Time-
50 Air Squats
50 Sit Ups
40 Air Squats
40 Sit Ups
30 Air Squats
30 Sit Ups
20 Air Squats
20 Sit Ups
10 Air Squats
10 Sit Ups
(report time)

+
 For Time
500 Jump Ropes
(report time)

3. Warm Up

For Time
3 Rounds
Sprint 100 M
20 Push Ups
15 KB Swings
10 Box Jumps
* rest exactly 3 min

+
4x25 flutter kicks
+ Stretch

4. Warm Up

For Total Reps
*rest as needed between sets

3 min of Jump Rope
(report total reps completed)
+
3 min of Burpees
(report total reps completed)
+
3 min of Sit Ups
(report total reps completed)

July 30- June 6th

Happy 4th of July on Friday!
Make sure on the back squat you always maintain lumbar curve and keep your abs extremely tight! If you need help you tube "crossfit teaching the back squat" or something along those lines. Since I am not there to help you it is important that your learn as much as you can before you jump into a movement.
Here is a link to some basic Back Squat tips- back squat tips
Here is a link to some basic Lunge variations Lunge Variations


1.
Warm Up
(same)

Back Squat 3x8 (please go decently heavy)
Side Plank 3x45 seconds (when both sides
+
3 rounds for time (comment time)
100 M Sprint
10 Burpees

2.
Warm Up

1 Mile Run for time (try to beat last weeks time)
+
Stretch hamstrings and quads take about 15 minutes stretching

3.
Warm Up

Flutter Kicks 4x20
Pull Ups 4x5 (assisted is okay but make them tough)
Barbell Lunge 4x10
+
FOR TIME (comment time)
100 Jump Ropes
50 Sit Ups
80 Jump Ropes
40 SIt Ups
60 Jump Ropes
30 Sit Ups
40 Jump Ropes
20 Sit Ups
20 Jump Ropes
10 Sit Ups
10 JUmp Ropes

4.
Warm Up

Be active today &
Stretch for a good 20 minutes.

June 23-29th

Let me know if you don't have access to a gym, or to free weights. If at any time you are confused text me. I will post 4 workouts a week. I do expect all of you to complete them. They will be listed 1, 2, 3, 4. Sometimes there will be "pitchers" workouts these will be listed as P1, P2, P3, P4.

1.
warm up-
jog 400 meters
25 air squats
30 second arm circles
10 push ups
10 sit ups
100 jump ropes
60 second samson stretch

workout-
Rest as needed in-between sets. Time yourself each run making sure you dont get slower.

2x 200 Meter run @80%

2x 400 Meter run @80%

1x 800 Meter run @80%

3x 45 second plank hold
rest 15 seconds in between

When completed- comment "#1 Complete" and any other comments you want to share.

2.
warm up-
(same as workout 1)

workout-
Run 1 Mile for time @90-100%.

Stretch-

When completed- comment the time it took you to complete the workout.

3.
warm up-
(same as 1)

workout-
(jump rope required if you need one get one like this Speed Rope)

At your own pace complete the following (if you want a challenge do it for time)-
100 jump ropes
25 sit ups
100 jump ropes
25 sit ups
100 jump ropes
25 sit ups

Stretch-

comment complete and time if wanted

4.
warm up-
(same as 1)

workout-
Jog/ Run for 20-45 minutes

comment complete when done.

Friday the 4th

Stretch

Strength

Front Squat 5x3 (for depth and perfect form)

Box Squat (high) 5x1

7th Inning

All out effort

30-20-30-20

Sit Ups

Lateral Jumps

Wednesday March 5th

Warm Up

Bring jump ropes

Warm Up

Speed

Teams of 3

Complete

300 Jump Ropes

300 Seconds of Planks (on elbows)

300 Bar Hops

7th Inning

400 M Run

30 Back Squats 65-100

400 M Run

Wednesday the 26th

Lil throwback

7th Inning

4 Rounds

10 Knees to Elbow

30 Box Jumps

20 Yard Front Rack Lunge

10 Knees to Elbows

Rest 3 Min

Friday the 31st

Warm Up

Seated Max Box Jump

5-10-5 shuttle

Stretch

Wednesday the 29th

Warm Up

Bench Press
3 3 3 3 3
(Quick-Explosive)

Med Ball Throws
2 2 2 2 2

PVC Multi Hop
1 1 1 1 1 1 1

7th Inning
Tabata

Monday the 27th

Warm Up

Sumo Box Squats

1-1-1-1-1-1-1-1 (start at 65% of 1rm, add weight every rep)

Sprints Supine

2-1-2-1-2-1-2-1

3 Rounds
T Drill (shuffle)

25 Quick Box Hops

*Rest 2 min.

Pitchers Row 

2x 500 Meters

STRETCH

Wednesday the 22

Warm Up

Stretch

3 Station Work

Bench Press
5x10

Box Squat
2 2 2 2

DB Row
5x12

7th Inning
Tabata
Ab Mats

Friday the 17th

Warm up

Strength/Speed
2x5 Back Pause Squats

3x8 Back Squat Jumps

4x12-20 GHD Sit Ups

5x12 BarHops

7th Inning
21-15-9
HR Push Up
DB Swing

Monday the 13th

Start ar 6 AM
Warm Up

Speed
Colored Plate Touch And Go x4

Strength
4x3 Push Press

7th Inning
Complete Both Sections Twice

3 Minute all out sprints
*3 minute rest

Dynamic Push Ups x4
Broad Jumps x4

Wall Ball x8
Ring Row x8

Friday the 10th

Warm Up

10 minute stations

Bench Press 5×5

EMOTM for 10
GHD Sit Ups 8
Mt Climbers 8

Hang Clean
4x3

Wednesday the 8th

Finally!!!! Spring is coming.

Warm Up



Strength
3x3 Deep Pause Squat 3 count
3x8 Back Squat
4x Max Banded Pull Ups

Speed
4x20 Quick Box Jumps

7th Inning
7 Rounds for Time
7 Hr Push Ups
20 Yard Sprint
7 Burpees

Winter Break

Sorry for the delay. I will be in Cabo for the next 7 days. Any questions on these workouts ask ASAP. When it comes to how much weight you should use, it shouldn't be a walk in the park. Form always first, if you dont have access to a gym you need to be doing workout A at least 3 days a week and running sprints. Enjoy the holidays here are 6 workouts you can do over the break, please comment and leave the weight you used and if its for time share how fast you did it. I am expecting EVERYONE to COMMENT. And pay attention to the script, don't skim through information about no winter sports and then the next day your posting pictures of you snowboarding. Happy Holidays everyone be safe!

1.
For Time
100 Air Squats
20 Burpees
*Rest 90 Seconds
75 Push Ups
15 Burpees
*Rest 60 seconds
100 Sit Ups
10 Burpees

+ 
Accumulate 5 minutes of a plank hold

2.
20 Minutes on the minute every minute
Odds- 3 Bench Press (should be 70-80% of 1 rep max)
Evens- 20 Kettle Bell swings should be at 25 pounds at least but shoot for 45

+ 
4 Rounds
Side Plank 45-60 seconds
Side Plank 45-60 seconds


3. 
5 Rounds
3 Squats and 70-80% of 1 Rep Max
*Rest 90 seconds
80 Jump Ropes
*Rest 90 seconds

+
Against a three-minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 Kettlebell Swings
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

4.
Run 1 Mile
(for time)

5.
For time:
40 Wall Ball Shots
20 Pull-Ups (pronated grip- dont know? google it.) 
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

6.
Run 1/2 mile 50 air squats – 3 rounds.
*or
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Wednesday the 20th

Warm Up

7th Inning

10 Minute AMRAP

10 Hang Cleans

10 Wall Balls

(Pitchers 10 Hang Cleans 10 box jumps)

1 Rep Max Bench

(Pitchers run 1200)

10 20 YRD Sprints

(Pitchers 10 squat jump 1 broad jump)

Monday the 18th

Warm up

Strength 

Back Squat 3x5 (heavy)

4 20 Yard Sprints

7th Inning

Dirty Thirty 

Wednesday the 13th

Warm Up

Strength

Bench Press 3x5

Power Clean 3x5

7th Inning

21-15-9

Thrusters

Pull Ups

Monday the 11th

Warm Up

1 round for time
10 burpees
20 air squats
30 HR push ups
20 air squats
10 burpees

Strength

Front Squat 5x5 

Ring Rows 4 up 4 down 5xmax

7th Inning

21-15-9

DB Swings

Bar Hops 

Friday the 8th

Bring Jump Ropes

7th Inning

Groups of 4, 5

 

7 Minute Amrap

100 Jump Ropes

10 Ring Rows

+

20 Box Jumps

20 V Ups

+

30 Wall Balls

30 Flutter Kicks

+

40 Yard Farmers Walk

40 Yard Lunge 

Wednesday the 6th

Warm Up

Strength 

Power Clean 5x5

Dynamic Push Ups

7th Inning

30, 20 ,10

Knees 2 elbows

Jump Squats

Flutter Kicks

Overhead Lunges

Sit Ups

Monday the 4th

Warm Up

Strength

Bench Press 5x3

(Should be close to 3 rep max every round)

7th Inning (partner up)

For Time

Squats @ body weight - 30 reps
Sprint Full Gasser - 1 rep
Burpees - 30 reps

Wednesday the 30th

Tomorrow we dodge things. Meet at the LDS church at 6:00. It is located on the top of Foremaster. Can't miss it. Dress for Halloween we will be playing dodgeball. If you need help getting there let me know or catch a ride with someone that knows where they are going.

Wednesday the 22

Wacky Wednesday all outfits are game.

Bring your jump ropes

Warm Up

Strength 

Perform 3 reps to use towards total weight.

Back Squat 3

Bench Press 3

Pull ups (add 5 pounds for every rep)

7th Inning

Tabata x2

Jump Rope

Planks

Monday the 20th

Stretch

Strength

Front Squat 5x3 (for depth and perfect form)

DB Bent Over Rows 3x8

7th Inning

All out effort

31-21-11

Sit Ups

Push Ups

Lateral Jumps

Friday the 18th

No weights

Wednesday the 16th

Field jobs 101.

Warm Up

Strength/Speed

Colored touch n go sprints x4

Pitchers

400 M Row x1

400 M Run x2

Max Fat Grip hangs x2

60 Second Airdyne Sprints x2

25 Sit ups x2

*rest as needed in between each rep

7th Inning

EMOTM for 16 Minutes

400 M Buy In

5 Burpee Box Jumps

5 Strict K2Es

400 M Run buy out

Monday the 14th

Warm Up

Strength

Seated Box Jumps 10x (start rounds at a tough height)

Weighted Sit ups on GHD 5x8

7th Inning

5 rounds for time

9 thrusters (45-55)

6  dynamic push ups

3 pull ups

Wednesday the 9th

Bring Jump Rope

Warm Up

Strength

Ladders 10-1

Ring rows

Bench Press

Bar Hops

7th Inning

5 Rounds for time

100 Jump Ropes

25 Air Squats

*25 burpee penalty for cheating reps

Wenesday the 2cd

Concussed Mads. Bring jump ropes.

Stretch

Strength 

Row 100 Meters to get the hang of it

Seated Box Jump 10x1 (work up to a tough height)

7th Inning 4 Stations

Work as partners to complete

There will be a running clock, subtract rest time from total when finished

Only 1 person will be moving at one time. Use communication and work together.

*Rest 2-3 Minutes in-between stations

Row 1000 Meters

(partners alternate every 250 meters)

+

3 Rounds

20 Burpees

30 Sit Ups

(split in half- 10 and 15 of each)

+

Run 800 Meter run

(each runs 400)

+

3 Rounds 

160 Jump Ropes

20 HR Push Ups

20 Ring Rows

(80 Jr's, 10 Push Up, 10 Ring Rows)

Monday the 30th

KJ GAME FACE. GAME WEEK! 

Warm Up

Strength 

Squat 1-1-1-1-1 (last rep should be very close to 1 rep max)

Bench 1 (work hard to find 1 rep max)

7th Inning

Complete 10 Rounds

4 Lateral Hurdle Jumps

20 Yard Sprint

*Rest 90 seconds in between reps

*Rotate starting from left and right sides

+ 3 Rounds Pitcher Fat Bar Hangs/ 3 Rounds Max K2Es

Funky Friday the 27th

BRING YOUR JUMP ROPES.

Warm Up

Strength
Front Squat
Push Press
Thruster 4x8

Pitchers
For Time
500 Jump Ropes
50 HR Push Ups
+
For Time
600 Meter Row
+
For Time
50 Sit Ups
400 Meter Run
50 Sit Ups
400 Meter Run

7th Inning
2 Minutes on 1 Minute off
5 Rounds
3 Dynamic Push Up
6 Squat Jumps
9 Pull Ups
100 Jump Ropes

Wednesday the 25th

No AM weights be prepared to work after practice.

Monday the 23rd

Tater doing a front squat

Warm Up

Strength/Speed

Bench Press 3x5 add 5

Max pull ups/max pull up holds x3

Max broad jump competition x2

7th Inning

EMOTM

15 minutes

-10 Hang Cleans (45/35)

-25 YRD Sprint

-20 Plate Twists 

STRETCH

Friday the 20th

Game face. Hop on rower as a warm up. First of many competitions to come your way. We will crown a 1st, 2cd, and 3rd place winners. 1st place winner of each heat will get 5 points. 2cd place will receive 4 and 3rd place will get 3 points. Person with the funkiest Friday socks gets automatic 3rd place points in any event of choice- winner of funky socks doesn't have to compete in 1 event of their choice but if you do you can add points to your score If you place high enough.

Warm Up

There will be rest in between 

1minute 30 seconds max burpees

1 minute 30 seconds max push ups

1 minute 30 seconds max air squats

1 minute 30 seconds max jump rope

1 minute 30 seconds max j pull ups

1 minute 30 seconds max meter row

1 minute 30 seconds max sit ups

STRETCH 

Wednesday the 18th

Heres your Champ from Mondays workout. Learning the Power/Hang Clean. 

Warm Up

Strength/Speed

10 Min

Learn the Power Clean, work towards 3 rep max

10 Min

Bench Press 3x5 (add 5 pounds from last workout)

7x3 Jump Sprints

Pitchers 

Bench Press 3x5

Power Clean 3 rep max

+

4 Rounds

Row 800 Meters (For time)

rest 2 min

12 DB Swings

rest 2 min

7th Inning 

4 Rounds

12 DB Swings

9 Jumping Lunges

6 Burpee Box Jumps

Monday the 16th

Warm Up

Strength/Speed

Back Squat 3x5

Lateral Shuttle x5

DB Bent Over Rows 4x8

Injured 

DB Bent Over Rows 4x8

Single Leg Box Squats w/ Weight 4x8

Jumping Pullups 4x20

Sit Ups 5x25

Air Dynne Spring 5x30sec

7th Inning

Teams of 3

Complete each station for time

Rest Exactly 3 minutes in between

100 Jumping Pull Ups

800 Meter Run 

100 GHD Sit Ups

500 Jump Ropes

Friday the 13th

A lil TBT for ya. Pitchers/Catchers show up at 5:45. Everyone else 6:20 and thats optional. But if you do decide to come be ready to put in work. The only reason why you shouldn't be there is maybe you feel your body would benefit from a 3 day weekend. The choice is yours. 

Warm Up

Strength

Seated box Jumps/Broad Jumps 8x1 reach a max Height/Distance

Kneeling Squats 5x5

3x20 sec airdynne sprint/ 3x holds on fat grip bar

7th inning

E.M.O.T.M. for 26 minutes

Evens- 5 ring rows 10 Air Squats

Odds-  5 knees to elbow(double if sit ups) 5 Bar Hops

*add a rep every round

Stretch

Wednesday 9/11

9/11. Bring your jump rope tomorrow, when you see double unders in the workout and you cant do double unders (I don't think anyone can yet) you triple the amount of the reps. Example if the workout says do 25 DU (DU is double unders) then you would do 75 single unders. That being said I encourage all of you to learn double unders. They are great for being quick and explosive, you cant get lazy with them. It will take some time maybe months before you get them down. Check out this crazy video. I like this one because of this guy's headband.http://media.crossfit.com/cf-
video/CrossFit_BuddyLeeIntroDoubleUnders.mov

Warm Up

Strength-
Bench Press 3x5


7th Inning-

7 Min AMRAP
9 Pull Ups
21 Box Jumps
     
7 Min AMRAP
9 Burpees
21 Flutter Kicks

7 Min AMRAP
9 Over Head Lunges
21 Double Unders (63 single unders)

Post Rounds to Comments

Monday September 9th

Thought I would share this gem. Tomorrow we will learn the deadlift. Hopefully everyone will have jump ropes by Wednesday if you don't come talk to me. 

Warm Up

Strength/Speed

Work up to a DL of 3x5 + 20 Bar Hops

Injured

Pull Ups 4x max

Single leg Box Squat 5x10

Super mans 4x10

(Participate in 7th inning)

7th inning

For Time

6 Rounds

100 M Sprint

12 Sit Ups

STRETCH

Post time and DL weight to comments

Funky Friday September 6th

Thank you Rochelle Jenkins for providing us with this beauty. Tomorrow is funky Friday (thanks Mar) and we will go over some new movements such as dumb bell swings and box jumps. Pitchers are going to have an easier day tomorrow. We will discuss a little nutrition to help your performance in the gym and in-between the lines.

Warm Up-

200 Jump Ropes on top of team stretch.

Pitchers-

Tabata x4

Row

Grippers

Air Dynne 

GHD

Speed- 

x4 20 yard shuttles

x4 50 step ups

7th Inning-

3, 1 minute round AMRAP  (rest 1:30 in between)

Box Jumps

DB Swings

Post Total reps of 7th Inning

Thursday September 5th

Today is a test of the 1 mile run. Yes running sucks (except I think Snowman likes it).  This has nothing to do with softball whatsoever, however it will give me a good gauge of where your cardiovascular endurance is at. More importantly it will let me know how much effort, energy, and desire you want to put into a 4PM mile run in the desert.This will be a mental challenge more then anything. Do the right thang.

Wednesday September 4th

Tomorrow we will go over the squat movement, from this photo (photo credit to Crossfit Centurion) you can clearly tell a fundamentally sound squat from a very bad one. If you cant tell the difference you got work to do(especially you catchers). Over the course of the next few months expect to get stronger, faster, quicker, and harder to kill. Most importantly the growth between the ears, a skill set that will serve you well on the field, after all the game is "90% mental"-Yogi Berra. Please come prepared and ready, we need to take time to learn the basics before we can get going full speed ahead.


Warm up-

Strength- 
Learn air squat
Back squat (light weight) 3x8 -Technique is everything 

7th Inning-
1 round for time
10 burpees
20 air squats
30 HR push ups
20 air squats
10 burpees

Post time to comments