20 cal row
60 wall balls
20 cal row


REst 2min


5 rounds
3 burpees
12 presses
50 DU or 150 singles

Hi girls! Hope you had a great weekend
Schedule-
Mon, Wed, Fri 8:20
Gone again this weekend through Monday

Do we have any birthdays in September?

"First day of school" WOD
2 rounds
4 min wall sit w the 14lb ball
2 min plank
1:20 min iron cross with 2.5 lb in each hand
Must finish 500m row in 2:30
30 wall balls


You do this one with a partner. You both perform the exercise together. If you cannot complete the exercise then you must run 400m (both people) and then return to finish your remaining time or reps.
Example: if you are doing the 4 min wall sit and can only get through 2 min before you need a break then you and your partner both run the 400 m and then return and do the wall sit for 2 more minutes.
If one of you stops after 10 wall balls then you both run and return to complete 20 more wall balls. This is a mind game because you don't want to have to do the run so you push yourself a little harder than you are use too.

This weeks schedule. (Every other Wed will be 9:00 start)
Mon 8:20
Wed 9:00
Fri 8:20
We are out of town over the weekend.

4 rounds
row or run 400m
15 back squats
30 GHD
40 DU or 120 singles
15 Sumos

René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.

Partner workout
Partner #1 starts going through the 3 moves
10 wall ball
3 rope climbs
11 box jumps
while partner #2 runs 400m with the 20lb vest.
When partner #2 gets back from the run they start where partner #1 left off and partner #2 runs.
Continue this for 30 min

Hi Girls, just thought I would mention a few things coming up.
Next week we are around Tues-Fri. (and the weekend) Kids do not have camp, I will need to work some but can be flexible. Thinking we could try and do some crossfit kids workouts for those of you that also have some extra time and play dates. Does anyone need a specific time next week? If so, let me know. We could plan on Tues, Wed, Fri, Sat. If that doesn't work than lets find out what does work for the majority.


Once school starts back up we can plan on Mon, Wed, Fri 8:20 (after kids drop off) but if there is ever a week we need to switch days around just let me know.
Also, I know we have been doing some longer workouts lately, if there is ever a day you want to come but only have 20 min or so let me know and I can definitely set you up with a short but effective workout. Better to come than not!

5 rounds
run 400m
50 sit ups
50 walk lunges w/weight vest

This weeks schedule-
Mon and Thurs 8:30
We are out of town over the weekend

45 min (as many rounds as possible)
Run 800m
10 thrusters
8 pull ups

Watch this vid if you have time (2.5 min). They created the "ghost" wo for this guy training to be a boxer. They show all three times he does it, amazing to see at the end how he improved.
https://www.youtube.com/watch?v=XBgf3GKgV78

AMRAP 30 min
30 ghd sit ups
20 kettle bell
30 v sit ups (15 each side)
40 over head squats

This weeks schedule-
Tues, Fri - 8:30 (unless someone needs a different time, Im flexible)
Sat, Sun
Might be able to do Thurs at 8:00

5 min wo (we restarted the min each set)
1st min- as many sit ups as you can
2nd min- as many pull ups as you can
3-5 min- as many rope climbs or wall balls as you can


Then we did the Butt buster!!