Kurt is still a princess Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up  8 minutes: 60 seconds – No Push Burpees   60 seconds – Field Goal Post Face Down Scorpion 60 seconds – Scap Push Ups  60 seconds – Wrist/forearm stretching 60 seconds – Mountain Climbers  60 seconds – Slow Hand Release push ups 60 seconds – Straight Leg Sit Ups   60 seconds – Own Stretching  Weightlifting Every 90 seconds, for 12 minutes (8 sets): Floor Chest Press x 10 reps @ 2020 Or  Push Ups x 5-8 reps @ 2020 (or) Once Tempo is not held – Set is over Metcon “CrossFit Games Open Event 18.1” – Home Version  Complete as many rounds and reps as possible in 20 minutes of: 8 V-Ups 20 Mountain Climbers   Or 10 Single-Arm Kettlebell Hang snatches (5...Read more

OG’s Coach Lacey, Special K,  Coach aka Jeff, and Muffy getting some squats in at our old space Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up: One Round of 1 Minute at Each Movement:  1. Bear Crawls  2. Plank walkouts – no push up  3. Jane Fonda’s (30sec Ea. Leg) 4. Stretching on your Own (lower body) 5. Broad Jumps  6. Single Leg Elbow Planks 7. Forward + Backward + Lateral lunge = cycle through for 30 sec each leg 8. Stretching on your Own (Upper body) Metcon For time: 100 Double-Unders or Jumping Jacks  50 Hip Hinge + Jump   Or 50 Russian KB Swings  Or 50 Sandbag Swings  Or 50 DB Swings  Or 50 Wall Balls Over The Shoulder   25 V-Ups 100 Bodyweight Lunges 25 V-Ups 50 Russian Kettlebell Swings SAME AS ABOVE...Read more

Ladies love the Bog-Man Warm Up: Stretching: 3 Minutes on your Own What is sore? Lots of shoulders today – are they tight? Hip flexors Stretched?  2 Rounds: 25 Seal Jacks 20 Plank Quad Taps – 10 Ea.  15 Scapular Push Ups – Down =1/Up=2 10 Table Top Stretches 5 Reverse snow angels Metcon Deck of Cards  Plank Shoulder Taps  Crunches  Dips  Weighted Squats or Air Squats  Joker – 100 Cross Body Mountain Climbers Joker – 100 Flutter Kicks (Each Leg)Read more

When CFG was allowed to travel overseas, fingers crossed for Sweden this year Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up: Stretching: 1 Minute ½ Kneeling Groin Shifts  1 Minute Bird Dogs  1 Minute Slow Jefferson Curls  30 Seconds Each – 2 Rounds: 1. Burpees  2. Dead Bugs  3. Jumping Split Lunges  4. Star Plank Hold – 15 Ea.  5. Good Morning + Back Bends  6. Ankle Circles – 15 Ea. Metcon Every minute, on the minute, for 16 minutes (4 sets of each): Minute 1 – Weighted Lateral Lunges  (Place DB/KB/SB/WB in goblet position if doing weight) Minute 2 – Plank Push Ups   Minute 3 – Star Jumps  Or Alternating Dumbbell Snatches  Or Kettlebell Swings  Or Sandbags over the Shoulder  Or Wallball Ground to Overhead Minute 4 – Bicycle Crunches *Accumulate as many...Read more

That one time we quarantined ourselves in a van for 30+ hours Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up: 8 Min AMRAP: 10 Jumping Jacks  5 Knee to Chest + Hamstring sweep – 10 Total 5 Bootstrappers  10 Speed Skaters  5 Over and Under the Fence – 10 Total  5 Glute Bridge + Clamshell Stretching: 3-4 Minutes on your own  – IT Band  – Glute Stretching  – Calf Stretch  -Hip Flexor Metcon For time: Run 5k  Or Complete Six rounds for time of: 400 Meter Run  15 Air Squats  Or KB Goblet Squats  Or Sandbag Goblet Squats  Or DB Front Squats   Or Wallballs  10 Hand Release Push-Ups Accessory 5-10 Minutes of Mobility Work  *See Instagram for Mobility IdeasRead more