New Years Eve Challenge!!

You can do it!!! Record your times! Hope you are all getting ready for Florida!!


4 Rounds for time:

20 mountain climbers (each leg)

12 chin ups

20 bicep curls (total)

12 front squats

3 min cardio run/bike/eliptical/row etc.

Swimmers: Please remember to keep good form throughout all of your reps. Chest up. Hips back and down. Dont squat from the knees. Set your hips back first then think about squatting down. Accelerate up to the top. On the push press--watch the video! You dip, drive and then press. It is supposed to be explosive at the top.

5-5-5 Backsquat


8 min cardio


5-5-5 Push Press http://www.youtube.com/watch?v=h6oQLMcTGTo


8 min cardio

1 mile run

10 pull ups
10 cleans

1 mile run

10 pull ups
10 cleans * return bar to ground after each rep
10 toes to bar

1 mile run

10 pull ups
10 cleans
10 toes to bar
10 burpees

2-2-2-2-2-2

Bench (work up to a heavy weight)


then...

3 Rounds:

10 glute-ham sit ups (http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.mov)

50 jump rope or DU


10 dips

AMRAP in 20 minutes:


15 box jumps

11 bench pull ups

15 wall ball

11 burpees

3 Rounds:

10 push ups
20 air squats
30 abs
20 burpees
10 pull ups


then...

5K Run for time

Merry Christmas :) Enjoy your Rest Day

4 Rounds: For time:


10 pull ups (or jumping pull ups with head clear over bar)

5 upright row (straight bar) girls 35/45 guys 55/65

10 back extensions

5 bench (light to medium weight)

50 Jump rope or 25 double unders

Backsquat (work up to a strong heavy weight but only about %85)
4-4-4-4

then...

20-18-16-14-12

lunges
thrusters
weighted incline abs
dips


5 min cardio blast (row, bike, run, eliptical) Supposed to be very fast!

Swimmers...Please POST your times and comments!

for time:

50 push ups

50 jump rope

50 KB or DB swing

50 Burpees

1.5 mile run --moderate to fast pace

21-15-9 for time:

Power Cleans
Knees to chest abs (hanging from pull up bar)
400 meter run

Guys Power Clean 135 or 145 lbs
Girls Power Clean 65 or 75 lbs

Please WATCH this video on power cleans and try to do your cleans correctly.. High eblows and catch yourself under the bar! Return the bard to the floor after every rep, reset and then begin again. http://www.youtube.com/watch?v=mCUmi2oqlvA

Dynamic stretching followed by:

5 Rounds of:

5 push ups
10 air squats (full depth all the way down dont sacrifice form for speed)
5 pull ups

Then:

10 minute metablic conditioning (cardio)

45 sec all out sprint, 15 sec rest. repeat for 10 minutes!

Hello Swimmers!! What an AMAZING weekend I had at the crossfit course!! I cannot wait to share all of the knowledge I have gained. Woo hoo!!

"Fight Gone Bad"

1.Wall-ball (Full depth!!)
2.Sumo deadlift high-pull ---http://media.crossfit.com/cf-video/CrossFit_SDHP.mov
3.Box Jumps
4.Push-press
5.Row or Jumpe Rope

1 minute on each station, then rotate. Repeat 3-4 Rounds! Go STRONG, FAST, good technique for 1 full minute. 1 minute rest between each round. No quitting or stopping!

3 Rounds:

20 sec pull up hang

10 lat pull down

20 squat jumps

10 KB swings

Tippin RUn

50 abs

50 push ups

50 squats

50 jump rope

50 box jumps

50 calf raises

2 tippin runs between each set

3,4,5,6,7,8... AMRAP in 20 minutes

Pull ups

Burpees

double unders

dips

DB curls

Jerks

2 balcony runs

3 Rounds:

5 bench pull ups

10 box jumps

15 KB swings

20 wall ball

25 Jump Rope


Backsquat
3-3-3-3-3

5 Laps around tippin

3 Rounds:
6 front squats
5 seated row
6 bench
5 tricep extensions

5 laps around tippin

2 Rounds:

10 Lunges

Tippin Run

10 Thrusters

Tippin Run

10 MB cleans

Tippin Run

10 KB upright row

Tippin run

10 Frog Hops

Tippin Run

5-10-15-10-5


Med Ball Slams
Box Jumps
Feet Elevated push ups
dips
air squats
burpees
Balcony Run

4 Rounds:

5 pull ups
10 deadlift
15 KB swings
20 Lunges
25 Jump Rope

Tippin Run

3 or 4 Rounds:

30 mountain climbers
25 squats
20 abs
15 lunges
10 box jumps
5 chin ups/ push ups (alternate each round)

3 Rounds:

50 Jump Rope
5 dips
5 bicep curls
5 deadlift
25 Mountain climbers

2 Rounds:
25 abs
20 push ups
15 air squats

2 min cardio blast

8 box jumps

8 dips

8 bicep curls

20 russian twists

8 jerks

2 min cardio blast

5 Rounds for time:

200 Meter Run
20 abs
10 MB squats
20 KB swings
10 ball push ups
20 lat pull down
10 tricep extension
100 Jump Rope

6 Rounds:


10 Wall ball

5 push ups

10 burpees

5 pull ups

10 KB swings

5 box jumps

10 calf raisees

5 shoulder circuit

4 Rounds:

5 Pull ups
10 push ups
15 single leg squats (light)
20 DB step ups with weight
25 DB punches
30 ball abs

6 Rounds:

6 backsquat

6 KB swings

6 tricep extensions

6 thrusters

Tippin Run

5 hand release push ups
10 squats

5 hand release push ups
10 squats
15 MB slams

Tippin Run

5 hand release push ups
10 squats
15 MB slams
20 mountain climbers

5 hand release push ups
10 squats
15 MB slams
20 mountain climbers
25 Jump Rope

Tippin Run

5 hand release push ups
10 squats
15 MB slams
20 mountain climbers
25 Jump Rope
30 abs

5 hand release push ups
10 squats
15 MB slams
20 mountain climbers
25 Jump Rope
30 abs
35 MB russian twists

Tippin Run

5 hand release push ups
10 squats
15 MB slams
20 mountain climbers
25 Jump Rope
30 abs
35 MB russian twists
40 Lunges

5 Rounds timed:

20 KB swings

20 squat jumps

20 MB cleans

20 Burpees

20 Box jumps

Bench/Seated Row

3-3-3-3-3



4 Rounds:

10 feet elevated push ups
20 wall ball
30 Jump Rope
40 Abs (choice)
Balcony Run

11-9-7-5-3

Deadlift

Burpees

Dips

Bench Pull ups

Abs on ball

2 stair runs

AMRAP in 20 minutes

Tippin Run
20 KB deadlift

Tippin Run
15 T pushups

Tipping Run
20 V raises

Tippin Run
15 Lunges

Tippin Run
1 Min jump Rope

AMRAP in 25 minutes

5..6..7..8..9..10..11..12..

Push ups
Air Squats
Lunges
Mountain Climbers
Burpees
1 run of your choice

AMRAP in 25 minutes:

8 x DB 1 arm row

8 x front squat

20 Box jumps

30 second pull up hang

2 hallway sprints

3 Rounds:

8 Back extensions
20 bicep curls
16 push ups

then...

5 Rounds:

5 Cleans
Tippin Run

then...

3 Rounds:

20 abs
20 KB swings
max pull ups

5-10-15-20-15-10-5

Med Ball Slams
feet elevated push ups
frog hops
mountain climbers
air punches
box jump + squat

40/20
5 laps around tippin

Step ups
Dips
KB lawnmower
Wall ball
Balcony Run
burpees
pull ups
air squats

5 laps around tippin

4 Rounds:

20 crunches
10 bench
20 cunches
10 KB swings
20 cunches
10 cleans
20 crunches
Tippin Run

2..4..6..8..10..12

Push Ups
Pull ups
Back squat
Lat Pull down
100 Jump Rope


Stair run

Warm up:

Med Ball Circuit/Abs/Push ups/ 5 Min run

5 Rounds:
20 KB swings
20 Squat Jumps
20 MB cleans
20 Burpees
20 Box jumps
2 Balcony Runs

Break it up however you want too!

5 min cardio

100 push ups

100 air squats

100 box jumps

100 MB slams

100 mountain climbers

100 abs

5 min cardio

3 Rounds:

4 Chin ups

6 Jerks

10 Frog Hops

12 DB burpees

14 MB twists

Balcony Run

Stations:

1) Crunches:
25 toe touches
25 freestyle kicks
25 right elbow left knee
25 left elbow right knee

2) 8 feet elevated push ups
8 hand release push ups
8 close grip push ups
8 regular push ups

3) 10 dips
10 leg kicks Left
10 leg kicks right
10 dips

4) 20 wall ball
20 chest passes
20 tricep passes
20 squat passes

5) 4 suicides

6) 8 Kb lawnmower
8 KB deadlift
8 KB swing
8 KB upright row

7) 8 DB bicep curls
8 DB standing bench
8 DB thrusters
8 DB kickbacks

2 Rounds:
10 Push ups
10 Wall ball
10 Box jumps

Bench:
5..4..3..2..1..
25 abs
25 squats

3 Rounds:
8 Knees to elbows
16 lunges
8 front squat

5 min cardio

3 pull ups

6 push ups

9 deadlift

1 minute jump rope

12 back extensions (ball or machine)

5 min cardio

Warm up/5 min Run

6 Rounds:
10 ball push ups
15 med ball slams
20 DB punches
25 Wheelbarrow walks
30 mountain climbers

4 Rounds for time:
20 air squats
15 wall ball
10 frog hops
5 burpees

AMRAP in 20 Minutes:

4 Backsquat
8 burpees
12 Tricep Extension
16 Squat Jumps
20 med ball sit ups

5..10..15...20...25...

5 KB swings
5 dips
5 pull ups
5 push ups
5 MB chest passes
5 MB tricep throws
5 MB squat throws
5 box jumps
Balcony Run

abs/stretch


5 Rounds:

Power Cleans x 6

30 second wall sit

DB incline bench x 6

Upper Back Row x 6


Shoulder prevention circuit

3 x 10 reps

2:00 and :45 of the following:

Squats
Push ups
Crunches
Burpees
Lunges
DB Swing
*Choice*
Step ups with knee raise
Wall Ball
Mountain Climbers

* 2 Lap around tippin between each round!

4 Rounds:

20 ball abs with weight

8 x Military Press

8 x each arm 1 Arm Row

30 Second bar hang

2 x stair run

Dirty Dozen:

12 reps of each: 2 Rounds:

1) Dips
2) Hand Release Push ups
3) Pike ups
4) KB deadlifts
5) Burpees
6) MB Cleans
7) 12 front raises
8) 12 lateral raises
9) Frog Hops
10) Single Leg Hip Lifts (r)
11) Single Leg Hip Lifts (l)
12) Boxing punches with DB

5 min Run

Dynamic Warm up
5 laps jogging
abs


6 Rounds:

3-3-3-3-3-3

Back Squat
12 step ups each leg with weight
12 med ball slams
12 box jumps
3 pull ups

AMRAP in 20 Minutes:

5 Clean and Jerks
10 feet elevated push ups
10 tricep extensions
10 KB swings


Abs/Sprints in gym

AMRAP in 10 Minutes:

20 weighted lunges
20 bicep curls
20 push up rows
20 DB swings
30 sec wall sit


AMRAP in 10 minutes:
3 pull ups
3 bench
20 ball abs
tippin stair run x 2

Dynamic Stretching Warm ups

-Ab Circuit

-Sprints/Suicides in gym

3 Rounds:

40/20
Box Jumps
Lunges
Bird Dogs (right, then left leg)
Squat Jumps
Burpees
Tippin Run

4 Rounds:

20 wall ball
15 cleans
10 bench pull ups
5 turkish get ups (each arm)
Balcony Run


Do not sacrafice form for weight*

AMRAP in 25 Minutes Timed:

8 Deadlift
7 Push ups
8 Seated Row
7 Military Press
8 Bench
7 Box Jumps
1 Tippin Run

5 min run

20 Air Squats
20 Push ups
20 MB Tricep throws
20 MB tap tap toss (middle set X 2)
20 right kicks
20 left kicks
20 dips
20 frog hops

5 min run

4 Rounds:

4 Back Squat (medium weight)
4 chin ups
12 Split jumps
8 rear dealt raises
30 russian twists
Stair Run (2)

5 Rounds:

20 Walking Lunges
15 Box Jumps
10 Plank Push ups
20 Mountain climbers
15 burpees

Tippin Run

Day 1 of Clarion Swim Team Practice:

crossfit intro/review/demonstration

Dynamic Warm up; Abs+push ups

then:

Ten Rounds (each round for time)
5 Thrusters (medium to heavy weight)
10 Pull-ups
100m Sprint
Rest 1 Minute

3 Rounds:

400 Meter Run
10 Push ups
30 Box Jumps
10 chin ups



3 Rounds:
20 walking lunges
10 military press
10 KB Swings
20 upright row

5 Rounds of

"Cindy"
5 Pullups
10 Pushups
15 Squats
200 Meter Run

5 Rounds:

1 Min on each exercise.. Max out and continue for 1 minute!

Pull ups
KB Deadlift
DB Push up Rows http://www.youtube.com/watch?v=4Wn_fhau6uQ
Wall Ball

Tippin Run

7 Rounds:

10 Med ball slams
10 Med ball cleans
10 Med ball toe touches
10 Med ball presses
10 Med ball overhead lunges
10 Med ball squats
1 min cardo sprint

21-15-9-3

Thrusters

Pull ups

200 meter run

1 leg squats (alternate R,L)

Set x 2

10 burpees
10 push ups
10 box jumps
20 burpees
20 push ups
20 box jumops
400 Meter run
20 burpees
20 push ups
20 box jumps
10 burpees
10 push ups
10 box jumps
400 Meter run

15 Min Ladder Of:

1 Clean
3 Toes to Bar (http://www.youtube.com/watch?v=cA_Mcud4TBs)
2 Cleans
6 Toeas to Bar
3 Cleans
9 Toeas To Bar
4 Cleans
12 Toes to Bar
5 Cleans
15 Toes to Bar
6 Cleans
18 Toeas to Bar
7 Cleans
21 Toes to Bar

25 walking lunges
10 overhead walking lunges
25 walking lunges
10 overhead walking lunges

10 Bent over row
20 tricep extensions
30 Kettlebell swings
400M Run
10 Bent over row
20 tricep extensions
20 Kettlebell swings
400M Run
10 bent over row
20 tricep extensions
10 Kettlebell swings
400M Run

1 mile run

Max out on Front Squat

Max out on Pull ups

Max out on Push ups

1 Mile run

5 Rounds for Time:

5 Clean & Jerks
10 Hand Release Push-ups http://www.youtube.com/watch?v=gTHCWFJtoQ8
15 Box Jumps

Hand release pushups are an advanced version of pushups that help develop depth in your pushup range of motion and also activates the muscles of the upper back

9,11,13

4 Rounds:

KB deadlift

Bench pull ups

DB Burpees

Hang Power Clean--light weight (http://www.youtube.com/watch?v=Gx6GMgLrBXQ)

10 Rounds:

10 barbell roll outs ( http://www.youtube.com/watch?v=t6dbCIRRM80)
10 front squats
10 chin ups

30 DB Push Press
30 DB Front Squat
30 DB Swings
30 DB Walking Lunges
30 DB Jump Over Burpees
30 DB Deadlifts
30 DB Thrusters
30 DB Power Cleans
30 Hand Release Push-Ups


1 Mile run for time!

6 Rounds:

6 Pull ups
6 chin ups
6 push ups
6 cleans
6 front squat
1 min sprint cardio!

School starts in just a few short weeks!! Get moving!!

1 Minute Jump Rope
1000 Meter Run
1 Minute Jump Rope
50 Overhead Walking Lunges (with light weight above head..If you have shoulder problems then no weight)
1 Minute Jump Rope
1000 Meter Run
1 Minute Jump rope

Sorry for the gap in workouts I was out of town recruiting:


6 Rounds for time:


6 Front Squats
6 Pull ups
6 Back extensions
6 DB shoulder press

10,8,6,4,2


Backsquat with heavy weight
Bench pull ups
Tricep kickbacks
Seated row

4 Rounds for time:

25 Walking Lunges
20 KB Deadlift
15 Box Jumps
10 Burpees
5 Chin ups
400 Meter Run

AMRAP in 30 Minutes:

14 box jumps

12 Cleans (http://www.youtube.com/watch?v=6TlbDQUWs0s)

10 back extensions

8 pull ups

6 thrusters (http://www.youtube.com/watch?v=4OhqIGYqELk)

1 min jump rope

3 Rounds for time:
400m Run
30 Knees to Elbows (http://www.youtube.com/watch?v=RYSgXkIulSI)
30 Sumo - deadlifts (http://www.youtube.com/watch?v=XynUSDVyd6Q)

3 Rounds for time:

10 back extensions on a ball

10 decline push ups

10 med ball slams

10 med ball abs

10 KB deadlift

10 KB swings

10 lat pull downs

3 Rounds:

15 Deadlift

1 min push ups

1 min chin ups (with a band if needed)

1 min lat pull down

1 min bicep curls

1 min cardio blast

Front Squat

3-3-3-3-3

then...

50 KB swings

400 Meter run

25 KB swings

400 Meter run

15 KB swings

400 Meter run

AMRAP in 30 minutes:

40 wall ball with med ball

20 med ball slams

40 med ball russian twists

20 med ball cleans (http://www.youtube.com/watch?v=uYWbG1N9JoA&feature=related)

200 meter sprint

3 Rounds:

10 burpees

10 KB upright row

10 KB press 1 arm (both arms)

10 pull ups

10 min on cardio alternate 1 min fast, 1 min easy

3 Rounds for time:

overhead squat (light weight)
100 Jumprope
400 meter run

3 Rounds:
20 bicep curls
10 bench press

6 Deadlift (medium to heavy weight)
10 push ups
8 air squats

8 deadlift
12 push ups
10 air squats

10 deadlift
14 push ups
12 air squats

12 deadlift
16 push ups
14 air squats

Max out on pull ups!!

30 minute AMRAP

400 Meter Run

20 sec pushups
10 sec rest

20 sec pull ups
10 sec rest

20 sec squats (light weight)
10 sec rest

20 sec KB swings
10 sec rest

20 sec tricep exercise of your choice
10 sec rest

1 Arm Kettlebell Push Press

3 Rounds of:
2 Min Left Arm
1 Min Rest
2 Min Right Arm
1 Min Rest


Cleans: http://www.youtube.com/watch?v=6TlbDQUWs0s watch the video for instructions on proper cleans!!

3 x 12 increase weight each round work on speed and technique!!

4 Rounds:

7 Front squats
5 pull ups
3 chin ups
7 KB up right row

1 minute of each exercise: Repeat 5 times! Use 50% weight on bench, lat pull down and military press.

bench
lat pull down
military press
jump rope
any piece of cardio equipment

3 Rounds:

20 1 arm KB push press
10 cleans
20 other arm KB push press
10 bent over row
20 walking lunges
10 pull ups (use a band if needed)
1 mile run for time!

3 Rounds:

10 bent over row
20 med ball slams
10 thrusters
20 bench pull ups
400 meter run

2 Rounds:
10 KB upright row
10 fly aways
10 pull ups
10 KB swings

3 Rounds:

Single Leg Backsquat 8 R, 8 L
20 Box Jumps
10 incline abs with weight


3 Rounds:
3 minute cardio
6 chin ups
9 cleans

AMRAP in 20 minutes

10 min run
15 deadlifts
10 burpees
5 turkish getups http://www.youtube.com/watch?v=5QZhOoWJIDk&feature=fvst
10 min run

3 Rounds:

20 tricep push downs
400 Meter Run

20 front squat (low to medium weight)
400 meter run

20 Jump Rope
400 Meter run

20 box jumps
400 meter run

Bench
5-5-5-5-5


3 Rounds:

20 Wall Ball
20 KB upright row
20 abs
20 lunges

5 Rounds for time:

15 MedBall Slams
10 cleans
5 push ups
3 minute on rowing machine, stepper, or speed run

9-15-21-15-9

Chin ups

Pushups

Tricep Extensions

Lat Pull down

incline abs with weight

6 Rounds:


7 thrusters
8 pull ups (use assistance if needed)
10 hanging knee raises (http://www.youtube.com/watch?v=muOAbiLRpDE)
1 lap or 2 minute run

Backsquat--Heavy
5-4-3-2-1

3 Rounds:
10 Pull Ups
8 dips
6 KB Swings
4 deadlift

For Time:

20 DB overhead walking lunges
30 burpees
20 Front Squats (light to medium weight)
30 push ups
1 minute jump rope
1 Mile Run

3 Rounds for time!

400 Meter Run

25 Box jumps

25 push press

25 air squats

25 lunges

400 meter run

3 Rounds for time:

30 push press
30 double unders or 60 fast jump rope
30 KB Swings
1 lap around track or bleacher run

AMRAP in 30 minutes:

5 Burpees
7 KB Lawn mowers http://www.youtube.com/watch?v=h2mmEokR3Vw
9 decline push ups
11 DB thrusters http://www.youtube.com/watch?v=peLFTePbfDQ


Break each set up with a run if you want

5 Rounds for time:

400 meter run

30 wall ball

30 box jumps

10 push ups

400 Meter run
max out pull ups

400 meter run
max out back squat

400 meter run
max out bench (medium weight)

400 meter run
max out chin ups

400 meter run
max out wall ball

400 meter run
max out KB upright row

AMRAP in 20 minutes:

10 Box Jumps
4 Pull ups
6 KB swings
8 cleans
4 chin ups

12, 10, 8, 6, 4

Back Squat
Bent over Row
Pull ups
Decline push ups

5 Rounds for time:

1 min jump rope
5 chin ups
10 KB swings
15 incline abs with weigh
20 bicep curls

4 Rounds:

6 DB burpees
6 Pull ups
6 front squat
6 box jumps
4 min jog (outside or on treadmill) 80% speed

20 crunches
6 pull ups
10 squats

20 crunches
6 pull ups
10 squats
8 cleans

20 crunches
6 pull ups
10 squats
8 cleans
10 back extensions

20 crunches
6 pull ups
10 squats
8 cleans
10 back extensions
20 push ups

20 crunches
6 pull ups
10 squats
8 cleans
10 back extensions
20 push ups
1 min jump rope

AMRAP in 20 minutes

8 bench

4 pull ups

20 abs

1 min jump rope

5 Rounds:

3 chin ups
4 push ups
5 back squats
6 cleans
Tippin Run

2 Rounds:

20 squats
tippin run
20 lunges
tippin run
20 tricep extensions
tippin run
20 bicep curls
tippin run
20 chin ups
tippin run

5 Rounds:


3 pull ups

5 cleans

3 burpees

5 front squats

balcony run

5 Rounds:

5 pull ups
7 bench
11 weighted lunges (total 22)
25 ball abs(tap tap toss)
1 balcony run

6 rounds:


4 pull ups
20 incline abs with weight
4 deep back squats
20 lunges (total)
1 min jump rope

1 mile run

(10,12,14)

bicep curls
chin ups
military press
DB burpees

1 mile run

5 pull ups
5 bench
1 tippin run


5 pull ups
5 bench
1 tippin run
5 deadlift


5 pull ups
5 bench
1 tippin run
5 deadlift
5 cleans


5 pull ups
5 bench
1 tippin run
5 deadlift
5 cleans
5 push ups

5 Rounds:

20 lat pull down
20 abs
20 push ups
20 weighted squats

50 burpees
50 lunges
50 Box Jumps
50 Wall Ball
50 Push ups
50 Jump Rope or double unders
50 Sit ups
50 KB swings

3 Rounds:

Balcony Run
16 lunges
8 bent over row
16 lunges
8 overhead tricep
16 lunges
16 bicep curls
16 lunges
8 shoulder press

5 Rounds

4 pull ups
6 tricep kickbacks (each arm)
8 bench
1 tippin run

Tabata 20 seconds on /10 seconds rest AMRAP in 20 minutes

Pushups

Tricep throws with a med ball

Squat passes with a med ball

Box Jumps

Mountain climbers

bird dogs

Jumpe Rope

4 laps every 10 minutes

AMRAP in 10 minutes:

10 KB swings
10 Box jumps
10 Deadlift
10 abs on a ball


AMRAP in 10 minutes:

10 push ups
10 tricep ext
10 front squats
tippin run

4 Rounds


1 balcony run
6 cleans
8 seated row
10 back squat
12 decline push ups

AMRAP in 20 minutes

8 pushups
8 box jumps
8 frog hops
8 wall ball
8 lunges (16 total)
9 calf raises

4 Rounds:


4 Pull ups

4 military Press

4 RL squats, 4 LLsquats

4 Run jumps

5 Rounds:

25 med ball reaches with a partner

18 KB swings

Stair Run

30 sec wall sit

10 push ups

Abs 40/20 3 x 3 rounds

AMRAP in 20 minutes

20 step ups with weight

20 standing bench

20 bicep curls

1 tippin run

10 DB burpees

20 mountain climbers

AMRAP in 20 minutes

20 abs
20 air squats
20 push ups
20 squat jumps
20 frog hops
tippin run

Stabilizers:
9 x 45 sec. on/off

3 Rounds:

3 x Hallway stairs
6 Back squats (increase weight each round-heavy)
9 bench pull ups
12 shoulder combo
15 split squat jumps (with weight)

Ab circuit 8 x 25 abs

10 push ups
10 wall ball
1 balcony run.......

10 push ups
10 wall ball
1 balcony run
10 KB upright row.........


10 push ups
10 wall ball
1 balcony run
10 KB upright row
10 step ups (20 total)........


10 push ups
10 wall ball
1 balcony run
10 KB upright row
10 step ups (20 total)
10 bird dogs (20 total........

10 push ups
10 wall ball
1 balcony run
10 KB upright row
10 step ups (20 total)
10 bird dogs (20 total
10 med mall slams.......

2 Sets:

3 Rounds: Increase weight each round

8 Front Squats
8 Lat Pull down
8 Seated Row

2nd set:

3 Rounds:

20 Ball Abs
4 pull ups
20 KB Swings

4 Rounds:

10 box jumps
10 push ups
10 lunges
10 burpees
2 balcony runs

15 box jumps
15 push ups
15 lunges
15 burpees
2 balcony runs

20 box jumps
20 push ups
20 lunges
20 burpees
2 balcony runs

25 box jumps
25 push ups
25 lunges
25 burpees
2 balcony runs

4 Rounds:

10 Front squats
20 abs
10 step ups with weight
20 close grip push ups
1 min cardio (run, stepper etc)

Balcony Run
10 Push ups

Balcony Run
10 push ups
8 front squats

Balcony Run
10 push ups
8 front squats
15 tricep extension

Balcony Run
10 push ups
8 front squats
15 tricep extensions
5 pull ups

Balcony Run
10 push ups
8 front squats
15 tricep extensions
5 pull ups
10 DB burpees

2 Rounds: (your choice if you want to run 1 or 2 miles)

8 laps around tippin (1 mile)

10 box jumps
10 bicep curls
10 lunges (total 20)
10 kb swings
10 push ups
1 min jump rope

2 Balcony Runs
8 deadlift
6 bench
4 up right row
2 pull ups

2 Balcony Runs
10 deadlift
8 bench
6 up right row
4 pull ups

2 Balcony Runs
12 deadlift
10 bench
8 up right row
6 pull ups

Welcome Back!!

5 Rounds for time: RECORD your time!!

5 pull ups
5 lat pull down
5 decline push ups
5 tricep extensions
5 front squats
1 balcony run

Non taper people:

8, 6 , 4

1 arm press (switch)
20 sec. hold pull up
Front squat
Back extensions
Side raises
Tippin run

1 or 2 rounds:

10 front raises
10 side raises
6 pull ups
6 push ups
4 cleans
4 deadlift

2 rounds:

10 box jumps
10 wall ball
10 (total) 1 arm row
10 med ball incline abs
10 tricep extensions

4 Rounds


5 Pull Ups
10 cleans
15 military press
20 front squats
Tippin Run

"You Squared"

4 Rounds:

1 Tippin Run

4 Bench

9 DB Burpees

16 Push ups

25 Ball Crunches

Welcome back to crossfit!!! Yeah PSACS Yeah!!!

2Rounds:

1 balcony run
1 tippin run
20 KB swings
1 balcony run
1 tippin run
100 jump rope
1 balcony run
1 tippin run
20 push ups
1 balcony run
1 tippin run
20 box jumps

Thursday Crossfit:

10 Bench
10 incline abs with weight
10 bicep curls
10 push ups
10 pull ups
10 seated row
10 lat pull down
10 lunges
10 step ups
10 burpees

4 Rounds:

Tippin Run
50 Jump Rope
20 Cleans
15 DB Burpees
10 1 arm row
5 push ups


Backsquats:

8--6--4

increase weight each set

Taper time!!

Set #1:AMRAP=20 Minutes:

20 step ups with weight
20 thrusters
20 toe touches
20 lunges
20 walk out push ups (wide grip, close grip)

Set #2:
10 Rounds:

15 Box Jumps
100 Jump Rope

Bench Pull ups--10,8,6,4

Bench Push ups--10,8,6,4

Back Squat(light to medium)--10, 8, 6, 4

KB swings--30,25,20,15

Balcony Run

Almost Taper Time!!!

Crossfit #1:

3 Rounds:

Tippin Run
20 pushups
15 box jumps
10 bent over row
5 pull ups

Crossfit #2: For time!!

50 walking lunges
50 ball abs
50 tricep extensions
50 bicep curls
50 jump rope

Balcony Run

10 Burpees

Balcony Run

20 burpees

Balcony Run

30 burpees

Balcony Run

40 burpees

Balcony Run

50 Burpees

2nd Crossfit:

AMRAP in 25 minutes... Tabata 40 on/20 off..every 5 minutes tippin run

KB squat
Ball walkouts
tap/tap with med ball
Med ball slams
Jump Rope
Frog hops
abs(choice)

Tippin Run
20 Pushups, 20 Box Jumps, 20 Wall ball
Tippin Run
30 Pushups, 30 Box Jumps, 30 Wall ball
Tippin Run
40 Pushups, 40 Box Jumps, 40 Wall ball
Tippin Run
50 Pushups, 50 Box Jumps, 50 Wall ball

14-12-10-8-6-4-2

30 second hold pull ups
Frog Hops
Military Press
KB swings
Front and Side raises
Vertical Jumps

Wednesday Crossfit

4 Rounds:

20 incline ab med ball passes with partner
10 cleans
10 1 arm press and switch (keep other arm extended at all times)
100 jump rope
1 tippin Run

Tuesday Crossfit

6 rounds for time: alternate the other options each round

5 Pull ups
10 DB burpees / seated row
20 abs with weight
25 lat pull down / tricep extension light weight

Happy New Year!!!!

3 Mile Run
20 push ups
30 burpees
40 abs
50 air squats


Get ready for Florida everybody!!