2404, 2020

Sat, April 25th

By |April 24th, 2020|Categories: Random|Tags: |0 Comments

Closing out the week. Keep posting and tagging those workouts, I love seeing them. If anyone needs supplements please let me know I will find a way to get them to you. Have a great weekend!

A) 6 Min Warm Up

B) “The Screwdriver”

3 Min AMRAP

12 Dumbell Deadlift

6 Handstand Push ups (Scale to seated Strict Press)

2 Min Rest

3 Min AMRAP

400M Run then with remaining time

AMRAP

Wallball’s (Scale to Kettlebell Thruster)

2 Min Rest

3 Min AMRAP

12 Hang Dumbell Snatch 6/arm

6 Bupree Box Jumps

2 Min Rest

2304, 2020

Friday, April 24th

By |April 23rd, 2020|Categories: Random|Tags: |0 Comments

Fast oner tonight, get after this one and enjoy the time wit your family this SIP is ending soon I fell it!

A) 6 Min Warm Up

B) 10 Min EMOM

1st-30 sec DB Waiters Carry Right

2nd-30 sec DB Waiters Carry Left

C) “99 Problems”

9 Min to Run 800 then with remaining time

AMRAP

9 Reverse Alt Dumbell Lunge

8 Push Ups

7 Hollow Rocks (back and forth is one)

4 Min Rest

9 Min to Run 800 then with remaining time

AMRAP

9 Alt Pistols

8 Dumbell Shoulder to Overhead

7 Hollow Rocks (back and forth is one)

2204, 2020

Thurs, April 23rd

By |April 22nd, 2020|Categories: Random|Tags: |0 Comments

This week actually feels fast to me. Hope that wind calms down it was moving today.

A) 6 Min Warm Up

B) 10 Min EMOM

1st-5 Tempo DB Bulgarian Split Squat (Right)

2nd-5 Tempo DB Bulgarian Split Squat (Left)

C) “The Long Island Iced Tea”

18 Min work time

12 Single Arm Hang Clean & Jerk 6/arm

5 Goblet Squat

9 Burpee’s

5 Goblet Squat

6 High Box Jump (or elevated jump)

5 Goblet Squats

@0/6/12 Complete a 400 Run

2104, 2020

Wed, April 22nd

By |April 21st, 2020|Categories: Random|Tags: |0 Comments

Get on those DU’s, everyone of you should be a DSU ninja when you get back into the box. Have fun with this one guys! Push the shuttle runs get low and push off hard with that foot

A) 6 Min Warm Up

B) Every 2:30 x 6 Sets

Max Effort handstand Walk into 30 sec Shuttle Run @15 meters (If Handstand walk is under 25 Sec keep flipping up for 30 sec

C) “The Drought”

150 Double Unders

75 Sit-ups

25 Handstand Push Up (or seated DB Press+25 Bent Over Rows (Wrists to ribs)

75 Sit-ups

150 Double Under’s

2004, 2020

Tues, April 20th

By |April 20th, 2020|Categories: Random|Tags: |0 Comments

Fun one tomorrow. I hope you guys are doing well. For the first day today I feel like we are closer to the finish then the beginning of this thing, Weather is staring to warm tomorrow then 80 by Friday. If I don’t come out of this SIP with a tan at least at my San Diego college bronzing levels I will feel like a failure. have fun with this one.

A) 6 Min Warm Up

B) 10 Min EMOM

1st-4 Alt Weight Pistols

2nd-5 High Box Jumps or elevated jumps

C) “The Swatch Watch”

9 Min AMRAP

6 Alt Single Arm DB Snatch+2 Alt Single Arm DB Full Snatch

9 Push Ups

10 Jumping Air Squats

60 yard Sprint (30 there/30 back)

4 Min Rest

9 min AMRAP

8 Single Arm Alt Overhead Walking Lunge

9 Push Ups

10 Sit Ups

60 yard Sprint (30 there/30 back)

1904, 2020

Mon, April 19th

By |April 19th, 2020|Categories: Random|Tags: |0 Comments

Hope you enjoyed the weekend. Looks like it is warming up this week should be beautiful by end of the week. Get out side and move. You can still get in on this fundraiser. https://games.crossfit.com/article/support-your-local-box-fundraiser/open

A) 6 Min Wam Up

B) “Fundraiser WOD #3”

50 DB Deadlifts

50 Sit Ups

50 Step Ups or if you want to spice it up box jumps

50 Single Arm DB Thrusters

Directly into a Mile Mile Run

1704, 2020

Sat, April 18th

By |April 17th, 2020|Categories: Random|Tags: |0 Comments

Finishing the week out with some longer runs. I sure hope your running is better after this first one in!

A) 6 Min Warm Up

B) 12 Min EMOM

1st-15-20 sec Double Dumbell Overhead Walk

2nd-35 Sec Single Arm Farmers Carry (Right)

3rd-35 Sec Single Arm Farmers Carry (Left)

C) “The Double Down”

1 Mile Run directly into

10 Min EMOM

21 Double Unders

15 Air Squats

9 Dumbell Power Cleans

directly into

1 Min Run

1604, 2020

Friday, April 17th

By |April 16th, 2020|Categories: Random|Tags: |0 Comments

This will be fun and it will get nasty. Push those runs! I hope you all are staying healthy and sane out there.

A) 6 Min Warm Up

B) 10 Min EMOM

1st-6 alt weighted Pistol

2nd-6 Weighted Push Up

C) “Snap , Crackle, and Pop”

18 Min AMRAP

200m Run

6 Alt Dumbell Snatch+6 Alt Single Arm Overhead Walking Lunge(Right)+6 Alt Dumbell Snatch+6 Alt Single Arm Overhead Walking Lunge(Left)

+ 12 Burpee’s

1504, 2020

Thurs, April 16th

By |April 15th, 2020|Categories: Random|Tags: |0 Comments

Enjoy!

A) 6 Min Warm Up

B) 10 Min EMOM

1st-8 Alt Single Arm DB Overhead Lunge

2nd-Run 100M

B) “Inked”

For Time

75 Kettlebell Swings

50 Goblet Squats

25 Handstand Push Ups or Strict seated Press

50 Medball Cleans

75 Kettlebell Swings

1404, 2020

Wed, April 15th

By |April 14th, 2020|Categories: Random|Tags: |0 Comments

Hope you enjoyed that beautiful day!

A) 6 Min Warm Up

B) “50 Cent”

50 Dumbell Deadlifts

400m Run

50 Push-ups

400m Run

50 Walking Lunge

400m Run

50 Double Unders

400 Meter Run