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April 28, 2017

Warm Up:
3rds
:40 Deadbug
15 Banded Good Mornings
10 Bent Over BB Row
10/10 Jewetts

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 3 (Build)
*Goal should be around 90% of 1RM

Choose Your Own Adventure:

Option A:
50 Calorie Bike
50 Buprees
50 Ball Slams
*Movements can be done in any order, but must complete all 50 reps before beginning next movement

Option B:
Flex Sesh
5rds
10 Rear Delt Fly
10 Front Plate Raise (45/25)
*No rest, 1 continuous set

Posted on

April 27, 2017

CrossFit:

Warm Up:
8min WAMRAP
:20 N2W HS Hold
3 x 1 Broad Jump & 5 Air Squats
10 Scap Depressions
10 Hollow Rocks / :10 Hollow Hold

Strength:
Strict Pullups & HSPU
All Levels: 4 x 5

WOD:
“Kelly”
5rds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
*30min cap

BodyFit: 102

Warm Up:
2rds
10 Strict Burpees
15 Air Squats
:30 Pillar Hold
4 Broad Jumps

WOD:
“Kelly”
5rds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

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April 26, 2017

Warm Up:
Rack Mobility
PA Clean Warmup x 2
5-4-3-2 Hang Squat Clean (Build)
3-2-1 Squat Clean (Build)

Strength:
Squat Clean
Level 1: Heavy 3/Technique
Level 2: 5 x 1 (Build)
*Not a RM test, work to a challenging single

WOD:
10 EMOM
5 Cleans
15 Double Unders
*Clean weight should be 50-60% of heaviest single*

Posted on

April 24, 2017

CrossFit:

Warm Up:
Shoulder DROM
3rds
25 Double Unders/Practice
Child’s Pose Progression
10 EB BTN Press
5 Push Jerk (Build)

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Heavy 3
Level 2:  5 x 2 (Straight)
*Goal weight is same as 4.19.17

WOD:
“Falcon”
5rds
10 Single Arm DB Press  – Right (AHAP)
20 KBS – Russian (AHAP)
10 Single Arm DB Press – Left
20 Quick Steps

BodyFit: 101

Trunk:
3rds
10/10 Getup Situp
10/10 Standing Teapots

WOD:
For Time
100 Alternating DB Snatches
80 Calorie Row/1mile run
60 Burpees
40 C2B Pullups

 

 

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April 20, 2017

CrossFit:

Warm Up:
3rds
10 Scap Depressions
10 Goblet Squats
10 Push Press (Build)
100m Run

Strength:
Strict Pullups
All Levels: 3 x Max Reps

Partner WOD:
“Holbrook”
20rds
5 Thrusters (115/85)
10 Pullups
100m Row
*Partners alternate rounds

BodyFit: 100

Warm Up:
Heat Your Meat

WOD:
100 Double Unders (3:1)
80 KBS – Russian (53/35)
60 Air Squats
40 Box Jumps
20 Burpees
40 Box Jumps
60 Air Squats
80 KBS
100 Double Unders

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April 18, 2017

I don’t do this often buuuuuut she is my wife, a big Happy Birthday to the boss lady!  Happy 3rd anniversary of your 29th birthday I hope you have a great day!

CrossFit: 

Warm Up:
Overhead/Wrist Mobility
PA Snatch Warmup x 2
Snatch Balance x 4 (Build)
2 Hang Squat Snatch x 3 (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: 5 x 2

WOD:
“Bucs”
10min AMRAP
10 Power Snatch (75/55)
10 T2B
10 HRPU

BodyFit: 099

Warm Up:
3rds
10 Ring Rows
10 KB Good Morning
10 KBS – American

WOD:
Each round consists of 4min of work 1min of rest
Round 1: Boyd Run – max rep DL (135/95)
Round 2: 600m Row – max rep Ball Slam (25/20)
Round 3: 150 Double Unders (3:1) – max rep Pullups
Round 4: 50 cal AD (40 AB) – max rep HRPU