Posted on

November 1, 2016

CrossFit:

Warm Up:
Partner Mobility
PA Clean Warmup x 3
3 – position Clean x 3 (Build)

Strength:
Cleans
Level 1: Technique
Level 2: Heavy 3 – This is NOT a test, perfect reps

WOD:
12min EMOM
2 Hang Power Cleans (135/95)
2 Power Cleans
8 Situps

BodyFit:

WOD:
From CF Linchpin 10.24.16
100 Calorie Row
90 Wall Balls (20/14)
80 Calorie Row
70 Burpees
60 Calorie Row
50 T2B
40 Calorie Row
30 HSPU
20 Calorie Row
10 Bar Muscle up/C2B Pullups

Posted on

October 27, 2016

CrossFit:

Warm Up:
7min WAMRAP
15 KBS
15 Elevated Pushups
5 Athletic Burpees

Partner WOD:
“2 Diegos”
100 Wall Balls (20/14)
200m partner run
100 Hang Cleans (95/65)
200m partner run
100 Burpees
200m partner run
100 Box Jumps (24/20)

BodyFit: 051

Trunk:
3 x 5-way Med Ball Series

WOD:
30 min AMRAP
500m Row
75 Double Unders (2:1)

Posted on

October 25, 2016

CrossFit:

Warm Up:
Partner Mobility
PVC Positions
Then
3rds
30 Jumps
PA Snatch Warmup

Strength:
Power Snatch
Level 1: Technique
Level 2: 4,4,4,4 (Build)

WOD:
“Open 14.1”
10min AMRAP
30 Double Unders (3:1)
15 Snatch (75/55)

BodyFit:050

Warm Up:
4rds
10 Kips/Kipping Practice
10 Goblet Squats
10 Pushups
:30 Pillar Hold

WOD:
7min AMRAP
7 Burpees
7 Dumbell Thrusters
Rest 5min
7min AMRAP
7 Ball Slams
7 T2B
Rest 5min
7min AMRAP
7 Cal AD
7 Pullups

Posted on

October 20, 2016

CrossFit:

Warm Up:
Chili Up!

Trunk:
Tabata Situps x 8

WOD:
24 min EMOM
Min 1- Calorie Row (:30)
Min 2- 10 Pullups
Min 3 – Calorie Assault Bike (:30)
Min 4- 10 Ball Slams

BodyFit: 049

Trunk:
Tabata Situps

WOD:
30 DB Snatch
30 T2B
30 Double Unders (3:1)
40 Box Jumps (24/20)
40 DB Push Press
40 Double Unders
50 DB Thrusters
50 Burpees
50 Double Unders