5/25/2021 0 Comments 5/30-6/6Monday: 3 to 5 Rounds
5 Burpees 5 Deadlifts 5 Curls 5 Push Presses Tuesday: Set timer 30min Start jumping rope- OMEM ( on the min every min) 8 Alternating Rev Lunges 5 Burpees 3 Squats with side lifts 2 Plank up-downs Wednesday: 500m Run + 10 dead ball shoulder carry KB Push press 3 X 8 KB High pulls 3 X10 Thursday: AMPRAP 20 min 10 Press ups 10 Air Squats 10 Russian Twists 10 pull ups Friday: 7 Rounds for time 400m Run 29 Squats Saturday: 3 Rounds for time 30 wall balls 30 Hang Squat Snatches Sunday~ Active rest day have a great week!
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5/17/2021 0 Comments 5/23-5/29Monday: For time
30 Thrusters 50 Abmat sit ups 200m Run 20 Thrusters 40 Abmat sit ups 200m Run 10 Thrusters 30 Abmat sit ups 200m Run Tuesday: For time 5 Rounds 200m Run 10 Burpees 20 Russian Twists 30 MT Climbers Wednesday: Amrap 20 min of 5 Deadlifts 13 Pushups 9 Box jumps Thursday: 14 min 14 Rounds 25 on 10 off Air Squats Jumping Squats Push-ups Wide Push ups Friday: For time 50 Hollow Rocks 50 Push-ups 50 Air Squats 50 Abmat sit-ups Saturday: 4 Rounds for time 6 Burpee Squat Clean to Thrusters 50 Box jumps Sunday: active rest day see you next week! 5/13/2021 0 Comments 5/16-5/23Monday: Metcon 4 Rounds for time
Run 800M 49 Push-ups 49 Abmat sit ups 49 Air Squats Tuesday: Metcon 3 rounds for time 15 DB Snatches Right arm 15 Sit ups 15 DB Snatches Left arm 15 Hollow rocks Wednesday: Amrap 20 min 10 Push press 10 KB Swings 10 Box jumps Thursday: Amrap 10 Ring Dips 10 Broad Jumps 10 Goblet Squats 10 Shuttle Run 40ft Friday: Metcon for time 50 DB Deadlfts 50 Abmat sit-ups 50 Box step ups 50 Single arm DB thrusters 20 min time cap Saturday: 3 Rounds w/Partner 20 Hand switch squats 15 sit-ups 10 push-ups Sunday: Active rest Day! 5/13/2021 0 Comments 5/10-5/16Monday: Amrap 10-15 min
10 Air squats 9 Right arm DB Snatches 10 Push-ups 9 Left arm DB Snatches Tuesday: Metcon 5 rounds for time Crossfit "Nancy" Run 400 M 15 Overhead Squats Wednesday: Metcon 10 Rounds for time Run 150 M 7 Chest to bar pull ups 7 Front Squats 7 Handstand Push-ups Thursday: Metcon AMRAP 20 min 4 DB Thrusters 6 Toes to baar 24 Double Unders Friday: Amrap 7 min 8 ea arm KB one arm swings KB 20ft walking lunges Saturday: Metcon for time 100 Double unders 21 Burpees 75Double unders 15 Burpees 50 Double unders 9 Burpees Sunday: Active Rest day! 5/3/2021 0 Comments 5/3-5/9 It's MayMonday: 50-25
50 Walking lunges 25 Chest to bar pull ups 50 Box jumps 25 Triple-unders 50 Back ext. 25 Ring Dips 50 Knees to elbows 25 Wall balls 50 Sit ups Tuesday: Metcon 10 Rounds 0r 15 min 8 Ground to Overhead 10 Bar facing Burpees Wednesday: 5 Rounds for time of 400 M Run 20 abmat sit-ups 10 Bench press Thursday: AMRAP 15 min 10 KB Swings 10 Box jumps 10 Ring Dips Friday: AMRAP 15 min 10 Air Squats 3M Hand Stand Walk 10 lateral lunges 3 Forward rolls 10 Walking lunges 3 Broad jumps 200M Run Saturday: Yoga 25 min Sunday: Active Rest day!!!! |
Lisa KoehlerHello I am originally form Eastern Washington I moved here to beautiful Kalispell Montana in 2013. I have been playing; coaching, teaching and working in the health and fitness field in some capacity my whole life. I had the privilege of playing college softball and basketball. In 2003 I received my Bachelor's Degree in Health Enhancement form Saint Martin's University in Lacey, WA . I am married and have 3 kiddos who are all very active, keeping me on my toes. I love teaching and coaching at all different levels, hopefully inspiring people to have self confidence and to work hard. Thank you for taking time to stop by my site. Have a Blessed Day. Archives
April 2022
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