Overhead Squats and Turkish Get-Ups

We will be moving soon to the main gym!! Stay tuned!

Pups:

Warm-up:

Cartwheel—>Precision Jumps—>Monkey Hang—>Side-To-Side Jumps—>Run

Skill/focus:

Overhead Squat

WOD:

3 Rounds For Time:

8 Presses 

Farmer’s Carry

8 Jump-Over-Burpees

Game:

PowerBall

Cubs:

Warm-up:

Plyos

3x with a partner

Wheelbarrow—>20 Ball Passes—>Run With Ball—>Side-To-Side Jumps

Skill/focus:

Overhead Squat

WOD:

3 Rounds For Time:

8 Presses

8 Overhead Squats 

Run

8 Jump-Over-Burpees

Game:

DodgeBall

Tigers

Warm-up:

7:00 of:

3 Cartwheels—>Precision Jumps—>5 Pull-ups—>10 One Legged Side-To-Side Jumps—>Run

Skill/focus:

Turkish Get-Up

WOD:

3 Rounds For Time:

10 Overhead Squats

6 Turkish Get-Ups

Farmer’s Carry (#25)

10 Jump-Over-Burpees

Cash-Out:

8 Plank Roll Outs

10 V-Ups

6 Plank Roll Outs

5 V-Ups

 

FSQ + _____ = Wall-ball Shot?

Pups:

Warm-up:

Sprints

Plyos

Skill/focus:

Wall Ball Shot

WOD:

2 Rounds Of :40 Stations:

Wall-Ball Shots

Hulk Hand Walks

Supermans

Run

Game:

Lumberjacks and Farmers

Cubs:

Pups:

Warm-up:

Sprints

Plyos

Skill/focus:

Wall Ball Shot

WOD:

3 Rounds Of :50 Stations:

Wall-Ball Shots

Hulk Hand Walks

Sit-Ups

Tuck Jumps

Game:

Lumberjacks and Farmers

Tigers

Warm-up:

Plyos

Sprints

Skill/focus:

Front Squat

WOD #1:

“Death By Pull-Ups”

One pull-up on minute 1, two pull-ups on minute 2

**Once you finish your pull-ups, you must jump-rope for the remainder of the minute

WOD #2:

Angry Diane

21-15-9

Angry Gorillas

Handstand push-ups

Cash-Out:

3x

Dead Bugs

 

FSQ + _____ = Wall-ball Shot?

Pups:

Warm-up:

Sprints

Plyos

Skill/focus:

Wall Ball Shot

WOD:

2 Rounds Of :40 Stations:

Wall-Ball Shots

Hulk Hand Walks

Supermans

Run

Game:

Lumberjacks and Farmers

Cubs:

Pups:

Warm-up:

Sprints

Plyos

Skill/focus:

Wall Ball Shot

WOD:

3 Rounds Of :50 Stations:

Wall-Ball Shots

Hulk Hand Walks

Sit-Ups

Tuck Jumps

Game:

Lumberjacks and Farmers

Tigers

Warm-up:

Plyos

Sprints

Skill/focus:

Front Squat

WOD #1:

“Death By Pull-Ups”

One pull-up on minute 1, two pull-ups on minute 2

**Once you finish your pull-ups, you must jump-rope for the remainder of the minute

WOD #2:

Angry Diane

21-15-9

Angry Gorillas

Handstand push-ups

Cash-Out:

3x

Dead Bugs

 

Don’t Drop The Ball!

Pups:

Warm-up:

Bear Crawl—>Agility Ladder—>Agility Cones—>Side Shuffle—>Sprint

Skill/focus:

Front Squat

Slam Balls

WOD:

3 Rounds For Time:

“Don’t Drop The Ball”

Sprint with ball

6 FSQ with ball

3 Sit-Ups with ball

4 FSQ with ball

3 Sit-ups with ball

**If you drop the ball you have to do 6 extra FSQ!

Game:

Beast Mode

Cubs:

Warm-up:

5 Times:

Bear Crawl—>Agility Ladder—>Agility Cones—>Side Shuffle—>Sprint

Skill/focus:

Front Squat

Slam Balls

WOD:

3 Rounds For Time:

“Don’t Drop The Ball”

Sprint with ball

8 FSQ with ball

10 Slam balls

12 V-Ups with ball

6 FSQ with ball

10 Slam Balls

12 V-ups with ball

Game:

Beast Mode

**If you drop the ball you have to do 6 extra FSQ!

Tigers

Warm-up:

5 Times:

Bear Crawl—>Agility Ladder—>Agility Cones—>Side Shuffle—>Sprint

Skill/focus:

Front Squat

Slam Balls

WOD:

3 Rounds For Time:

“Don’t Drop The Ball”

Sprint with ball

8 FSQ with ball

10 Slam-balls

12 Sit-Ups with ball

6 FSQ with ball

10 Slam-balls

12 Sit-ups with ball

**If you drop the ball you have to do 6 extra FSQ!

Game:

Beast Mode

Cash-Out:

3x

Max Handstand hold (Modification-plate hold)

10 V-ups

 

Nothing Like Push-Ups and CrossFit Baseball

Pups:

Warm-up:

Agility Ladder

Jump Around

Skill/focus:

Push-Ups

WOD:

2 Rounds For Time Of:

2 Sit-ups

3 Push-Ups

4 Pull-Ups

5 Squats

Game:

CrossFit Baseball

Cubs:

Warm-up:

Agility Ladder

Jump Around

Skill/focus:

Push-Ups

WOD:

4 Rounds For Time Of:

2 Sit-ups

3 Push-Ups

4 Pull-Ups

5 Squats

Game:

CrossFit Baseball

Tigers

Warm-up:

Agility Ladder

Jump Around

Skill/focus:

Push-Ups

WOD:

3 Rounds of 4 Minute Stations:

***Every Tiger should shoot for as many reps as possible

Sit-Ups

Push-Ups

Box Jumps

Toe-To-Bar

***At the end of each round you must complete a :30 second bar hold. For every time you drop you must complete 3 burpees at the end of the workout.

Cash-Out:

3x Max Plank Holds

Farmers and Lumberjacks

Image

Pups:

Warm-up:

Dot Drills—> 3 Burpees—>Sprint —>3 Burpees—>Monkey Hang—>3 Burpees—>Back Pedal

Skill/focus:

Box Jumps

Thrusters

WOD:

2x 3 Minute AMRAP

7 Thrusters

5 Box Jumps

Game:

Farmers and Lumberjacks

Cubs:

Pups:

Warm-up:

Dot Drills—> 3 Burpees—>Sprint —>3 Burpees—>Monkey Hang—>3 Burpees—>Back Pedal

Skill/focus:

Box Jumps

Thrusters

WOD:

2x 4 Minute AMRAP

7 Thrusters

5 Box Jumps

10 Line Jumps

Game:

Farmers and Lumberjacks

Tigers

Pups:

Warm-up:

Dot Drills—> 5 Burpees—>Sprint —>5 Burpees—>Monkey Hang—>5 Burpees—>Back Pedal

Skill/focus:

Box Jumps

Thrusters

WOD:

2x 4 Minute AMRAP

7 Thrusters

10 Box Jumps

Cash-Out:

6 Minutes EMOTM:

5 Tuck Jumps

10 Sit-Ups

Game:

Farmers and Lumberjacks

 

CrossFit Burpee Stickball!

Today we got to throw a CrossFit twist on an old favorite- baseball! We rocked Burpee Stickball!

Pups:

Warm-up:

Army Crawl—>Bear Crawl—>Sprint

Agility Ladder

Skill/focus:

Pull-Ups

WOD:

2x 3 Minute AMRAP Of:

6 Supermans

6 Burpees

24 Side-To-Side Jumps

(2:00 Rest Between Rounds)

Game:

Burpee Stickball

Cubs:

Warm-up:

Army Crawl—>Bear Crawl—>Sprint

Agility Ladder

Skill/focus:

Pull-Ups

Max Box Jumps

WOD:

3x 4 Minute AMRAP Of:

6 Sit-Ups

12 Push-Press

24 Side-To-Side Jumps

(2:00 Rest Between Rounds)

Game:

Burpee Stickball

Tigers

Warm-up:

Army Crawl—>Bear Crawl—>Sprint

Agility Ladder

Skill/focus:

Pull-Ups

Push Press

WOD:

3x 5 Minute AMRAP Of:

6 V-Ups

12 Push Press

24 Jump Ropes

(2:00 Rest Between Rounds)

Game:

Burpee Stickball