The Workout for Monday August 1st

10-9-8-7-6-5-4-3-2-1 Deadlifts with 75% of one rep max
100 reps of Jump Rope after each deadlift set

The Saturday Workout July 30th

Four rounds

Run to the fence and back with a medicine ball over head

20 Slams

20 Russian Twists

10 Lunge Cocktails each side

10 Push Ups on the MB

20 Wall Ball

Then....

The Workout for Friday July 29th

30 minutes AMRAP

3 Turkish Get Ups each side

5 Wall Climbs

7 KB Squat Press each side

9 Burpees

The Workout for Thursday July 28th

5 Hang Power Cleans/10 Pull Ups x 5

5 Hang Power Snatches/10 Knees-to-Elbows x 5

The Workout for Wednesday July 27th

Three rounds

20 Squat Jumps

10 Push Aways

20 Air Squats

10 Hindu Push Ups

20 Squat Hops

10 Super Planks

10 Burpees

Then...

Tabata Mountain Climber/Ski Hop

The Workout for Tuesday July 26th

Three Rounds

50 Swings

10 Deck Squats

40 Swings w/ Release

10 Squat Thrusts

30 Hand to Hand Swings

10 Belly Busters

20 American Swings

10 Hip Raises

10 Swing Flips

The Workout for Monday July 25th

Four Rounds

15 Dips

10 Reverse Lunges with Dumbbells

10 Dumbbell Presses

10 Dumbbell Squats

Then....

Three rounds

10 Thrusters

10 True Push Ups

The Workout for Friday July 22nd

Four rounds

10 Kettlebell Burpees

15 Modified Pull Ups

10 Double Kettlebell Snatches

Then....

10 Get Up Sit Up Press x 3

The Workout for Thursday July 21st

40-30-20-10 Hammer Drives

20-15-10-5 Burpees

40-30-20-10 American Swings

40-30-20-10 Slams

Then...

Four rounds

20 Wall Ball

20 Push Ups

The Workout for Wednesday July 20th

Five Rounds

5 Power Cleans

5 Turkish Get Ups each side

10 Pull Ups each

The Workout for Tuesday July 19th

Four rounds

10 Pistols

50 Jumping Jacks

20 Step Ups

100 Mountain Climbers

10 Bulgarian Squats

150 Jump Rope

The Workout for Monday July 18th

The timer is set for one minute intervals. Minute one do one Kettlebell Clean, one High Pull,and one Snatch, minute two do two of each, minute three do three of each and so forth until you run out of time, then repeat with the other hand.

Then....

30 seconds work, 15 seconds rest x 8 of Lunge Chop Squat Press

The Workout for Friday July 15th

Four Rounds
40 seconds work/20 seconds rest
Dumbbell Push Press
In and Out Squat Jump 
Rope
In and Out Push Up 
Dumbbell Front Squat
Sledgehammer Drives

The Workout for Thursday July 14th

5 Deadlifts/10 Get Up Sit Ups  x 4

5 Sumo Deadlifts/20 Anchored Hip Raises  x 4

5 Barbell Single Leg Deadlifts each side/20 Russian Twists x 4

20 Swings/10 Deck Squats x 4

The Workout for Wednesday July 13th

Three rounds

20 See-Saw press w/Kb

20 Racked Reverse Lunges w/ 2Kb

50 Mountain Climbers

10 Floor Press w/roll w/Kb

10 Overhead Squats each side w/Kb

100 Jump Rope

The Workout for Tuesday July 12th

Four rounds

12 Pull Ups

20 Double Crunches

12 Dumbbell Upright Rows

 20 Belly Busters

 12 Kettlebell Bent Rows

Then...

 Tabata Renegade Hoppers

The Workout for Monday July 11th

21-18-15-12-9-6-3

KB Thrusters 

Shooters Push Ups

Step Ups each leg 

Run the Stairs

The Workout for Friday July 8th

Four Rounds

100 Jump Rope

50 Mountain Climbers

75 Jump Rope

30 Swings

50 Jump Rope

20 Side to Side Slams

Then....

Double Tabata: Squat Jumps/Push ups 16 rounds

The Workout for Thursday July 7th

Five rounds

45 seconds work/15 seconds rest

Hang Power Snatch

Ab Wheel

Overhead Squat

Plank

Snatch Grip DLHP

Mountain Hopper

The Workout for Wednesday July 6th

The Warm Up: Slo-Mo Progressive Turkish Get Ups 3-2-1 per side

Kettlebell Flow Drill: with the right hand perform 5 High Pull/Snatches, 5 Reverse Lunge Press, 5 Squat Clean & Side Press, 5 Lunge Chops; then transition to the left hand with 5 Figure 8's w/a hold and perform all of the above exercises left handed.  Repeat the Flow Drill after minimal rest with 4 reps per movement, then with 3 reps per movement, then 2 reps per movement, then 1. The number of Figure 8's w/a hold on the right-left transition stays at 5 for each round.

The Cool Down: 5-4-3-2-1 Windmills per side.

The Workout for Wednesday July 5th

The Warm Up: Slo-Mo Progressive Turkish Get Ups 3-2-1 per side

Kettlebell Flow Drill: with the right hand perform 5 High Pull/Snatches, 5 Reverse Lunge Press, 5 Squat Clean & Side Press, 5 Lunge Chops; then transition to the left hand with 5 Figure 8's w/a hold and perform all of the above exercises left handed.  Repeat the Flow Drill after minimal rest with 4 reps per movement, then with 3 reps per movement, then 2 reps per movement, then 1. The number of Figure 8's w/a hold on the right-left transition stays at 5 for each round.

The Cool Down: 5-4-3-2-1 Windmills per side.

The Workout for Tuesday July 5th

10-15-20-25 Hindu Push Ups

15-20-25-30 Tire Dips

20-25-30-35 American Swings

25-30-35-40 Sledgehammer

30-35-40-45 Air Squats

The Workout for Monday July 4th

 In recognition of the sacrifices that have been made in the name of freedom, we have established a tradition  of performing Crossfit "Hero" Workouts on holidays that recognize those sacrifices. So on this day, we will perform two such workouts.

"Erin"

15 Dumbbell Split Cleans

21 Pull Ups

Then....

"Randy"

75 Power Snatches (with two dumbbells)

Men 30# dumbbells, Women 20# dumbbells