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June 28, 2018

CrossFit:

Warm Up:
3rds
10 Banded Pullaparts
2/2 Leg Cradle Lunge Step Vert Flex/Ext
5/5 Getup Situps
10 True Pushups

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest weight from 6.13.18*

WOD:
“Ants Marching”
10 – 1 – Front Rack Front/Back Lunges (75/55)
1 – 10 Rotational Ball Slams
*Each leg = 1 rep*

BodyFit: 232 

Warm Up:
Heat Yo Meat
Squat Prep
Shoulder Prep

WOD:
3rds
50 Air Squats
40 Situps
30 KBS – Russian
20 HRPU
Rest 3min
*Each round is meant to be as fast as possible*

Extra Time: Work a weakness

Posted on

June 26, 2018

CrossFit: 

Warm Up:
Heat Yo Meat (3-5min)
Split Jerk Footwork
PA Clean Warmup x 3 (Build)
Overhead Mobility
3-position clean + 3 Jerks (Build)

Strength: Clean and Jerk
Level 1: Technique
Level 2: 4 x 4 Build

WOD:
“GUD”
20-15-10-5
Ground to Overhead
*30 Double Unders (3:1) between each round
*Increasing weight each round*

BodyFit: 231

Warm Up:
Heat Yo Meat (3-5min)
Accumulate 50 T2B
Accumulate 50 Plate Touchs

WOD:
6rds
:30 Cals AB / :90 Rest
:30 DB Clean and Press / :60 Rest
:30 Ball Slams / :30 Rest
*Complete all 6rds before moving on to next movement*

Posted on

June 25, 2018

Warm Up:
Squat Prep
3rds
10 Scap Progression
:10 Hollow & Arch Hold
10 KBS – American (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest weight from 6.11.18*

WOD:
“American Way”
50 Thrusters (45/35)
40 Pullups
30 KBS – American (53/35)
20 T2B
10 Burpees
*Compate to 6.26.17*

Posted on

June 21, 2018

CrossFit: 

Warm Up:
8min WAMRAP
:20 Nose 2 Wall HS Hold
5 Box Jump + 3 Air Squat
10 KBS – American (Build)

Strength: 10min Alternating EMOM
Even: 8 HSPU
Odd: 8/8 Weighted Lunges

WOD: Courtesy of CFNE
“Kelen Helly”
For Time
1rd “Kelly”
2rds “Helen”
1rd “Kelly”
*1rd Kelly – 400m Run – 30 Box Jumps – 30 Wall Balls
*1rd Helen – 400m Run – 21 KBS (American) – 12 Pullups

BodyFit: 230

Warm Up:
Heat Your Meat
Ankle Circuit
Pick Your FC Weight
Get Ready to Grind

WOD: Inspired by CFNE
For Time
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)

Posted on

June 19, 2018

CrossFit:

Warm Up:
PVC Positions
3rds
PA Snatch Warmup (3-4-5)
5 Burpee Walkups
5 Box Jumps (Build)
Overhead Mobility

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

WOD:
“Victory”
10min AMRAP
2,4,6….
Hang Snatch (95/65)
OHS
Burpee Over Bar

BodyFit: 229

Warm Up:
Get Your Chili Warm
3rds
8 Strict No Jump Burpees
4 Braod Jumps
12 Straight Leg Lifts

WOD:
10-20-30-20-10
KBS – American (53/35)
Box Jumps (24/20)
Burpees
100m-200m-300m-200m-100m
Run

Extra Time:
Work a weakness

Posted on

June 18, 2018

Thank You to all the participants, volunteers, donors, etc. who helped make Weights for Wayne a huge success!  We raised $2000 in support of pancreatic cancer and had a blast doing it.  A big shout out to DJ and JC for doing such a great job organizing and preparing Alpha to be on point yesterday, great job!  Today is the last day to purchase a shirt from Custom Ink with proceeds going to our charity, https://www.customink.com/fundraising/weights-for-wayne .  Thank you again and we hope to make next year even bigger and better than Saturday.

Warm Up:
Squat Prep
3rds
20 Double Unders / Practice
5/5 Pillar with arm reach
10 Ring Rows
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 6.10.18*

WOD:
“Light Tower”
Every 2:00 x 5
15 Thrusters (95/65)
30 Double Unders (3:1)