8-6-4-2

Squats with light-medium weight

Chin-ups

Seated Row

30 sec hold Pull-ups

6 Rounds:

45 sec Box Jumps
45 sec Stabilizers

5 Rounds:

30 sec push ups
30 sec supermans

5 rounds of:

8 Dumbbell deadlifts
8 Dumbbell 1 arm shoulder press
8 Dumbbell squats
8 lunges each leg
8 back extensions
2 min jump rope

*50* reasons we LOVE crossfit

2 Rounds:

50 sit ups with medicine balls

50 mountain climbers

50 bicep curls

50 burpees

50 jump rope

2 x balcony run

Fitness Test Part 2

5 x Balcony Run @ 1:30 (women under 40, men under 35)

Max out Pullups

Max out on Wall Ball for 3:00

FItness Test Part I

4 x 400 Meter Run @ 4:00 for time

5 Min. Rest

Max pushups @ 2:00



Part II is on Thursday....

DW Mon, Sept 20

Manic Monday

AMRAP in 30 minutes

100 jump Rope
25 crunches
30 KB press (15 each arm)
2 x balcony run

DW Fri, Sept 17

5 rounds:

30 KB swings
30 Box Jumps
30 Jump Rope
30 Lunges

Enjoy the weekend!

DW Thur, Sept 16

4 rounds: 13, 11, 9, 7 reps with medium wt

Bench
45 sec. stabilizers
Pull ups
45 sec. stabilizers
Deadlift
45 sec. stabilizers


30 sec pull up routine:

hold pull up for 30 sec. x 4
rest 1 min

DW Wed, Sept 15

AMRAP in 30 minutes

25 sit ups
hill run (up and back)
20 push ups
hill run
15 jumping jacks
hill run
10 (each leg) lunges
hill run

DW Tues, Sept 14

4 rounds of

Dumbell Workout 10 of each
1. hammer curls
2. shoulder press
3. tricep kickbacks/extensions
4. bent over row
5. straight arm extensions

400 Run (Mar - Boyd)

For Form and Time

DW Thur, Sept 9

12 - 9 - 6 - 3

Bench
Cleans
SDHP
Tri Choice
Bi Choice
Squat

Optional:
Run between rounds 400/200

DW Wed, Sept 8

Run 25 min

After every 5 min of running
10 Burpees
20 Lunges
30 Crunches

DW Tues, Sept 7

AMRAP in 10 min
75 ft Frog Hop
15 Bench
15 Cleans

Rest Two Min

4 Rounds (minimum) or AMRAP 10 min
15 DB Bi Curls
15 DB Shoulder Press
15 Seated Row
75 ft Frog Hop

DW Fri, Sept 3

21-15-9

Cleans
Dips (try real but do bench if you must)
Bi/Tri Combo

Rest if you need between round, work form, not for time

*Optional Run 400/800 between rounds

DW Thur, Sept 2

Count your reps and write them down during your break...

As many reps as possible in each time segment (you will need a stopwatch)

2 Min Each
Pushups
Air squats
Crunches
Box Jumps
Rest 1 Min

1:30 Each
Pushups
Air Squats
Crunches
Box Jumps
Rest 1 Min

1 Min Each
Pushups
Air Squats
Crunches
Box Jumps
Rest 1 Min

:30 Each
Pushups
Air Squats
Crunches
Box Jumps

DW Wed or Sat, Sept 1 or 4

Cardio Day

Run 5k for Time