Posted on

August 31, 2017

CrossFit:

Warmup:
Chubbs Sequence
3rds
4 – :05 HS Hold w/ :03 eccentric
2/2 Leg Cradle Lunge Step Vert. Flex/Ext
100m Jog

Strength:
Pistols
All Levels: 4 x (6-8)
HSPU
All Levels: 4 x (6-8)

WOD:
“The Chipmunks”
Teams of 3
Run: 400m-200m-100m
100 Pullups
150 Burpees
200 Wall Balls
*Each team member must run each distance 1 time*
**Further explanation in class**

BodyFit: 134

Warm Up:
5rds of “Cindy”
*20 Double Unders/Practice between each round*

For Time:
50 Pullups
50 Calories (AD/Row)
50 Burpees
50 Calories (AD/Row)
50 Wallballs
500 m Run
50 Double Unders

 

Posted on

August 29, 2017

CrossFit:

Warmup:
Shoulder DROM
3rds
10/10 Sin Arm Strict Press
10 Kips/Kipping Practice
10 Lat. Over and Back
5 Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 3 (Straight)
*Add weight 8.22.17*

WOD:
“Ballin'”
10 min AMRAP
10 S2OH (95/65)
10 T2B
10/10 Lateral Hops

BodyFit: 133

Skill:
Turkish Get up
10min to find max weight

For Time:
25-20-15-10-5
T2B
Pushup
50-40-30-20-10
KBS

Posted on

August 24, 2017

CrossFit

Warmup:
3rds
:25 HS Hold
2 reps LB Primal Series
:10 Table Top Hold
10 KBS – American

Strength:
All Levels
Pistols 4 x (6-8)
Dips 4 x (6-8)

WOD:
“The Traveler”
Buy In: 200 m Suitcase Carry
10 Rounds
5 HSPU
10 KB Step Up
15 KBS – Russian
Cash Out: 200 m Shuttle Sprint (50 x 4)
*Same KB for both movements*

 

BodyFit 132

Warm Up:
Heat Your Meat 5min

For Time:
2k Row
150 Double Unders
10 Rounds “Cindy”

Posted on

August 23, 2017

CrossFit

Warmup:
3rds
PA Snatch Warmup
10 True Pushups
Then
3position Snatch + 3 OHS (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
“Powerful”
5 Rounds
9 Power Cleans (135/95)
15 Hand Release Pushups
21 Air Squats
200 m Run

Hump Day Pump:

Weighted Good Mornings 4 x 4

Snatch Grip Press

5Rds
Max Rep Strict Pullups
15 Banded Pulldowns

Posted on

August 22, 2017

CrossFit

Warmup:
Shoulder DROM
3rds
10/10 Single Arm Press
10 Kips/Kipping Practice
4 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 4 Straight
*Add Weight

WOD:
“Coffee Press”
5 Rounds
8 T2B
8 DB Single Arm Press (R)
8 Box Jumps
8 DB Single Arm Press (L)
*Rest 1:1*
*Goal is round to be unbroken and fast*

BodyFit: 131

Warm Up:
Heat Your Meat – 3min
3rds
10 Kips/Kipping Practice
10/10 Single Arm Press
10 Tuck Jumps

7 min AMRAP
10 DB Press (50/35)
20 KBS (Am)
30 Lateral Hops
*4 min Rest
For Time
10,9,8 – 3,2,1
T2B
Box Jumps
*4 min Rest
For Time
3 Rounds
10/10 Alt DB Snatch
10/10 Medball 2 Toes