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