Sunday, December 31, 2017

9 min amrap

3 power cleans
3 pullups strict
30 du

Saturday, December 30, 2017

3 rounds

60 squats
30 K2E
30 ring push ups

courtesy crossfit.com




Friday, December 29, 2017

Rest Day!!


Play outside...

Thursday, December 28, 2017

For fun:

5km on Airdyne

for super fun:

10km on Airdyne


Wednesday, December 27, 2017

15 min AMRAP

10 KB Swings
15 Sumo deadlift with KB
20  Goblet Squats

every time the kb is set down 5 hollow rocks


Tuesday, December 26, 2017

10 RFT
50 Double Unders
3 BWT Back Squats


Monday, December 25, 2017

100 push ups for time


Sunday, December 24, 2017

Tuesday, December 12, 2017

3 RFT

12 MBC
12 Push Ups
24 DU

rest 2 min then:

2 RFT

12 MBC
12 Push Ups
24 DU

 rest 1 min then:

1 RFT

12 MBC
12 Push Ups
24 DU

Monday, December 11, 2017

12-10-8-6-4-2

OVH Lunge
Pull ups

Thursday, December 7, 2017

21-15-9
deadlifts
push ups

Wednesday, December 6, 2017

6 ROUNDS

5 pullups
10 wallballs
25 double unders

Tuesday, December 5, 2017

1-1-1-1-1

squat snatch or
power snatch OVHS squat then:

ANNIE:
50-40-30-20-10
DU
SU

Monday, December 4, 2017

6 rounds

dumbells
50#/35#

5 burpies
5 front squats
5 push press
5 step ups
then
100 double unders

Friday, December 1, 2017

Wednesday, November 29, 2017

10x

5 push ups
10 box jumps
5 t2b
10 lunges (each leg)

Tuesday, November 28, 2017

10-8-6-4-2

power clean 95/65 each round add 20#
pull ups




Monday, November 27, 2017

6x
5 heavy thrusters
5 bar facing burpees


Wednesday, November 22, 2017

4x

10 C2B Pull Ups
20 Lunges
10 HSPU
20 Squats
10 Ring Dips
20 Box Jumps

Tuesday, November 21, 2017

1-1-1-1-1-1

Power Snatch

then
60 cal row
60 sit ups

Monday, November 20, 2017

30 dumbell burpee split jerks

Friday, November 17, 2017

Thursday, November 16, 2017

3rounds:

3min AMRAP
5  push ups
10 box jumps
1 min rest

Wednesday, November 15, 2017

15 min AMRAP

2 C2B Pulls - strict
8 air squats
2 ring dips

Immediately after
300m sprint on rower then
300m sprint on ski erg

Tuesday, November 14, 2017

1-1-1-1-1

Find Max clean and Jerk

Monday, November 13, 2017

21-15-9-15-21

wallball
kb swings


Saturday, November 11, 2017

Thursday, November 9, 2017

4x
10 DB Deadlift
7 T2B
5 push ups

Wednesday, November 8, 2017

4 x (20 min time cap)
30 cal row
15 PP
10 burpees
5 Bar MU

Tuesday, November 7, 2017

Annie
50-40-30-20-10
DU
SU
on the top of every minute: 5 MB Cleans

Monday, November 6, 2017

21-15-9

Dumb bell thrusters
Front rack Lunge

Friday, November 3, 2017

5x

30 wallballs
12 Dl
9 PC
6 SH 2 OVH

Thursday, November 2, 2017

5x

5 Heavy Deadlifts
10 Ring Dips

Wednesday, November 1, 2017

Row Cindy Row

10x
5 pull ups
10 push ups
15 squats
200m row

Tuesday, October 31, 2017






6 min AMRAP

6 clean and jerk
6 step ups with bar in front rack
6 bar facing burpees

Monday, October 30, 2017

6 rounds

10 SA ground to Overhead (40/70#)
12  goblet lunges

Friday, October 27, 2017

Thursday, October 26, 2017

EMOM for 10 minutes

5 deadlifts
4 power cleans
3 front squats

Wednesday, October 25, 2017

25 thrusters
25 slam balls
25 burpee pull ups

150 double unders

25 burpee pull ups
25 slam balls
25 thrusters

Tuesday, October 24, 2017

4x
10 dumbell cleans
10 front rack lunges
15 push ups


Monday, October 23, 2017

8x
20 secs on
10 secs rest
Wall ball shots

then

8x
20 secs on
10 secs rest
Toes to Bar

Thursday, October 19, 2017

Dianne:

21-15-9

Deadlifts
HSPU

Wednesday, October 18, 2017

100 box jump overs
100 dumbell push press
100 sit ups

emom
1-4 t2b

Tuesday, October 17, 2017

5x

3   squat cleans
10 push ups
50 DU


Monday, October 16, 2017

3x
15 thrusters
12 burpees

Wednesday, October 11, 2017

work on parallettes

4x
20 pass throughs
10 push ups
20 lateral jumps over parallettes
10 mountain climbera

then 3x
10 T2B
20 Sit Ups

Tuesday, October 10, 2017

5x
21 ovh lunge with medicine ball
15 med ball cleans
9 burpees jumping over bar

Monday, October 9, 2017

Saturday, October 7, 2017

Thursday, October 5, 2017

3x
12 Deadlifts
15 Ring Push ups

Wednesday, October 4, 2017

3x
1min - to do 20 box jumps
1min - to do 20 KB Swings
1min - to do 20 push press
1 min rest

3x
1min - to do 12 wall balls
1min - to do 12 burpees

3x
1min - to do 15 calorie row /ski/or bike
2 min rest

Tuesday, October 3, 2017

1-2-3 Burpee!

15x

1 deadlift
2 power snatch
3 OVHS


Monday, October 2, 2017

21-15-9
Dumb bell thrusters
Pull ups


Thursday, September 28, 2017

5x

50 double unders
30s bar hang
5 ring dips

Wednesday, September 27, 2017

3x

50 air Squats
40 sit ups
30 kb swings
20 box jumps
10 pullups

Tuesday, September 26, 2017

"Isabel"



3x
15 slam balls
12 burpees

Thursday, September 21, 2017

4x

10 ring dips
10 t2b
200m run

Wednesday, September 20, 2017

1-1-1-1-1-1-1

Clean and Jerk





Tuesday, September 19, 2017

21-15-9

push ups
box jumps
lunges (each leg)
burpees
double unders
sit ups


Monday, September 18, 2017

3x
35wallballs
15 pull ups


Friday, September 15, 2017

Thursday, September 14, 2017

5 x
1 min max pullups/bar hang
rest 2 min then...

500m sprint on the rower then...

30cal assault bike

Wednesday, September 13, 2017


Foundation sessions start next week, September 18th, at the Second Street Studio!
Mondays:       8:10am - 40 min
Wednesdays:  8:15am - 60 min

$100/month - 2 sessions/week
$60/month - 1 session/week
$20 drop in

Call Tom or Patsy to register.

Hell of a Hump Day!

10 sit ups
20 squats
30 t2b
40 lunges
50 kb swings
40 lunges with KB
30 sit ups with KB
20 squats  with KB
10 T2B

Tuesday, September 12, 2017

4x

7 box jump overs
7 DB burpee OVH step ups

Monday, September 11, 2017

10 Double Unders   10 Pull ups
20 Double Unders     9 Pull ups
30 Double Unders     8 Pull ups
40 Double Unders     7 Pull ups
50 Double Unders     6 Pull ups

Thursday, September 7, 2017

4x
5 Bar MU
10 HSPU
200m run

Wednesday, September 6, 2017

Death by Death by... 30 time cap

Strict pull ups
power cleans
push ups
sit ups
squats

Minute 1- 1 pullup then rest until minute 2 then:
Minute 2 - 2 pullups
Minute 3 - 3 pullups

continue until unable to complete reps in a minute then move to the next exercise continue this pattern for 30 minutes

Tuesday, September 5, 2017

3x
5 SA Dumb bell  Snatch
10 SA Dumbell Front Rack Lunges
15 Burpees

Thursday, August 31, 2017

Wednesday, August 30, 2017

Tuesday, August 29, 2017

Squat Clean

1-1-1-1-1-1-1



Monday, August 28, 2017

3x
5 power snatch  75/45
5 ovhs

2x
5 power snatch  95/65
5 ovhs

1x
5 power snatch  115/85
5 ovhs

then back up :)




Thursday, August 24, 2017

50-40-30-20-10

Double Unders
Sit Ups



Wednesday, August 23, 2017

Tuesday, August 22, 2017

Power Snatch

8-    95/65#
6-   115/85#
4-   135/105
2-   155/115

100m sprint after each round



Monday, August 21, 2017

20-16-10

Fr Rack Lunge
Pull ups


Thursday, August 17, 2017

Wednesday, August 16, 2017

800m run then:

4x
5 pull ups
10 push ups
15 squats

400m run then:

3x
5 T2B
10 Box Jumps
15 Wallballs

200m run then:

2x
2 HSPU or 6 elevated push ups
2 Pistols or 6 assisted pistols
2 MU or 6 c2b pulls and 6 ring dips

12-8-4

Clean and Jerk



Monday, August 14, 2017

4x

12 box jump overs
200m row
12 Shoulder Press


Thursday, August 10, 2017

21-15-9-15-21

SDHP with KB
burpee box jump


Wednesday, August 9, 2017

20 wall ballshots
200m run
200m row

30 wallball shots
300m run
300m row

40 wallball shots
400m run
400m row

Tuesday, August 8, 2017

7min amrap

10 t2b/pull ups
5 hang squat cleans

Thursday, August 3, 2017

4 x

7 OVHS
10 Rollover Burpees
7 pull ups



Wednesday, August 2, 2017

4x

10 power cleans
20 double unders

Tuesday, August 1, 2017

4x

35 wallballs
15 pullups




Monday, July 31, 2017

9min AMRAP

15 KB Swings
10 Ring push ups
15 Goblet Squats

Friday, July 28, 2017

Thursday, July 27, 2017

3 rounds
20 SA Dumb bell Snatch
20 OVH Lunge
200m run

Wednesday, July 26, 2017

21 thrusters 95/65
21 slam balls

11 thrusters 105/75
21 slam balls

5 thrusters 115/85
21 slam balls

Tuesday, July 25, 2017

7min amrap

21 double unders
14 pistols
7 ring rows

Wednesday, July 19, 2017

3x

15 front squats
15 t2b
200m run/25 cal bike/250m row (switching each round)

Tuesday, July 18, 2017

21-15-9

Deadlifts
Ring Dips



Monday, July 17, 2017

4 rounds

5 high hang snatch
100m run
 8 ring rows



Thursday, July 6, 2017

 5 x
10 Shoulder Press
30 Double Unders

then
5 MU
50 Air squat

Wednesday, July 5, 2017

21-15-9-15-21

Wall balls
T2B


Tuesday, July 4, 2017

20min time cap

50 cal row
50 box jumps
50 burpees
50 kb swings
50 thrusters

Monday, July 3, 2017

12 sqaut cleans
100m run
add weight:
10 squat cleans
100m run
 8 squat cleans
100m run
add weight:
6 squat cleans
100m run
add weight:
4 squat cleans
100m run
add weight:
2 squat cleans
100m run



Saturday, July 1, 2017

Friday, June 30, 2017

Thursday, June 29, 2017

7-1    Power snatch
10-70 Double Unders

then:
50 Wallballs every break add 5 burpees

Wednesday, June 28, 2017

4x

20 SA Dumbell OV Lunge
7 Ring Dips
200m run