CONDITIONING:
Coaches Choice
WORK CAPACITY:
2 Rounds for time:
50 Calorie Row
50 Wall-Balls (20/14)
400 Meter Run
50 Thrusters (45/35)
FRIDAY 180921
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time:
10 Bar Facing Burpees
10 Toes to Bar
THURSDAY 180920
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Press 2-2-2-2-2
WORK CAPACITY:
5 Rounds for time:
7 Kettlebell Swings (32/24)
5 Strict Ring Dips
WEDNESDAY 180919
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time:
10 Back Squats (135/95)
100 Meter sprint
*Rest 30 seconds*
TUESDAY 180918
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
100 Double-Unders
15 Deadlifts (225/155)
18 Chest to Bar Pull-ups
MONDAY 180917
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
30 Cal Row
25 Wallball (20/14)
20 1-Arm Dumbbell Hang Clean and Jerk (50/35)
SATURDAY 180915
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
21 Power Snatch (95/65)
42 Push-ups
15 Power Snatch
30 Push-ups
9 Power Snatch
18 Push-ups
FRIDAY 180914
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Thruster 8-8-8-8-8
WORK CAPACITY:
AMRAP in 8 minutes of:
250 meter Row
15 Thrusters (75/55)
15 Handstand Push-ups
THURSDAY 180913
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
3 Rounds for time:
Run 800 meters
50 Box Jumps (24/20)
WEDNESDAY 180912
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Elizabeth”
21-15-9 Reps of:
Cleans (135/95)
Ring Dips
TUESDAY 180911
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
"The Ghost"
6 Rounds of:
1-minute Rowing
1-minute Burpees
1-minute Double Unders
1-minute Rest
Try for as many reps as possible of EACH exercise, not just total score. Score is separate totals of calories rowed, burpee reps and double-unders
MONDAY 180910
CONDITIONING:
Run 800 meter, Row 1000 meters,
or Bike 1.5 miles
WORK CAPACITY:
5 Rounds for time:
21 Sumo Deadlift High Pulls (95/65)
2 Rope Climbs
SATURDAY 180908
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Hotshots 19"
6 Rounds for time:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
Run 400 meters
* Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.
FRIDAY 180907
CONDITIONING:
Run 800 meters, Row 100 meters,
or Bike 1.5 miles
WORK CAPACITY:
10 Rounds for time:
5 Burpees
6 Toes to Bar
7 Kettlebell Swings (24/16)
THURSDAY 180906
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Overhead Squat 2-2-2-2-2
WORK CAPACITY:
3 Rounds for time:
5 Dumbbell Overhead Squat, Left Arm (50/35)
5 Dumbbell Overhead Squat, Right Arm (50/35)
10 Dumbbell Snatch (50/35)
WEDNESDAY 180905
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
With a Partner
For Time:
Row 10k
TUESDAY 180904
CONDITIONING:
Double Under Poker
WORK CAPACITY:
3 Rounds for time:
25 Dumbbell Push Jerk (50/35)
50 Double Unders
25 Dumbbell Step-ups (24/20)
50 Double Unders
MONDAY 180903
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Saved by the Barbell"
3 Rounds for max reps of:
1 minute of Burpees
1 minute of Wall-Balls (20/14)
1 minute of Deadlifts (115/75)
1 minute of Med-ball Sit-ups
1 minute of Hang Power Cleans (115/75)
Rest 1 minute
*Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.*
SATURDAY 180901
CONDITIONING:
Coaches Choice
WORK CAPACITY:
With a Partner
AMRAP in 20 minutes of:
Run 300 meters
12 Front Squats (95/65)
40 Double Unders
*Switch after each complete round*
FRIDAY 180831
CONDITIONING:
Run 800 meters or Row 100 meters
WORK CAPACITY:
For Time:
50 Bar Muscle-ups
