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August 1, 2017

CrossFit:

Warmup:
Shoulder DROM
3rds
Crab Walk – down & back
10/10 Single Arm Press
50m Shuttle (fast jog)

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
Death by  15 M Sprint

BodyFit 125

Trunk:
3rds
10/10 Banded Rotations
10/10 Standing Teapots

Triathlon
50-40-30-20-10
Cal Row
Cal Assault Bike/Airdyne
500m-400m-300m-200m-100m
Run

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July 31, 2017

A couple testers this week! Let’s see if we’re stronger!

Warmup:
3rds
Wall Stretch
:10 Superfriend + 4 FS (Build)
10 Scap Depressions
3 position Hang Clean (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 RM
This is a test – go get a PR!

WOD:
“Pool Boy”
5 min AMRAP
5 Hang Power Clean (95/65)
5 Pullups

 

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July 27, 2017

CrossFit

Warmup:
2rds
PA Clean Warmup
Russian Baby Makers x 5
:15 Table Top Stretch
10 Kips/Kipping Practice

Strength:
All Levels: Pistols & Dips 4 x 6-8

WOD:
“Alpha 250”
10 Squat Cleans (95/65)
20 Pullups
30 Pushups
40 Plate Touches* Ball Slams
50 Double Unders
40 Situps
30 Back Squats (95/65)
20 Jerks (95/65)
10 Burpees
*Rx+ (135/95)

BodyFit: 124

Warm Up:
5rds of “Cindy”
5 Pullups
10 Elevated Pushups
15 Air Squats

For Time:
50 Cal Row
50 Box Jump Overs
50 Wallballs (20/14)
50 Pushups
50 Wallballs
50 Box Jump Overs
50 Cal Row

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July 26, 2017

Warmup:
3rds
1:00 Deadbug
10 Strict Pullups
10 BB Good Morings (Build)
4 Speed Deadlifts (Light, Fast)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3×3 @ 100%
06/16/2017

Workout:
“Helen”
3 Rounds
400m Run
21 KBS – American (53/35)
12 Pullups

Hump Day Pump:

Front Rack Lunges 3 x 6/6 (Heavy)

Floor Press 3 x 5

5rds
10 H-Pulls
10/10 Hammer Curls

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July 25, 2017

CrossFit

Warmup:
Shoulder DROM/Scap Mobility
3rds
:20 HS Hold
10/10 Single Arm KB Press

Strength:
Strict Press
Level 1: 3×5 (+5)
Level 2: 5×2 (Straight)

WOD:
“I Got Five On It”
20-15-10-5
HSPU
5/5-10/10-15/15-20/20
DB Snatch

BodyFit: 123

Trunk:
3rds
10/10 MB2Toes
10/10 Russian Twists

WOD:
6rds
:30 on / :90 off – Max Cal Bike
:30 on / :60 off – Max KBS – American
:30 on / :30 off – Max Burpees
*Perform 6rds of each movement before moving on
*Score is total reps of each movement

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July 24, 2017

Warm Up:
Ankle Mobility/Circuit
3rds
25 Double Unders/Practice
:10 Wall Stretch
:10 Superfriend + 4 FS (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 (Build)
*Leave some in the tank, do not miss reps

Partner WOD:
“May and Walsh”
200 Wall Balls (20/14)
A) Wall Balls
B) Double Unders
*Score is total Double Unders
*Partners can switch however they choose
*10min cap

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July 21, 2017

Warmup:
8min WAMRAP
20 Double Unders/Practice
10 Face Pulls
10 KBS – American
10 True Pushups

Strength:
Bench Press
Level 1: 3×5 (+5)
Level 2: 5×3 (Build)

WOD:
“What you live for”
50 Double Unders
50 Burpees
50 KBS – American (53/35)
50 Step Ups
50 Ball Slams
*Movements can be done in any but must be done in sets of 50*

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July 20, 2017

CrossFit 

Warmup:
6min AMRAP
:30 HS Hold
10 Scap Depressions
100m Run

Strength:
All Levels:
Strict HSPU 4 x 5
Pullup 4 x 5

WOD:
Hills Sprints x 6

BodyFit 122:

Warm Up:
Ankle Circuit
7min Double Under Practice or 1/2 Flight Simulator

Trunk:
3rds
20/20 Shoulder Taps
5/5 Getup Situps

Tabata – :20 work / :10 rest x 8
KBS (AHAP)
Pushups
Medball to Toes
Double Unders
Pullups
*Rest 1min between movements