Posted on

July 5, 2018

CrossFit: 

Warm Up:
8min WAMRAP
10 Banded Pullaparts
5 Strict No Jump Burpees
10 KBS – American (Build)
5 Strict Chin Ups

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
16min EMOM
Min 1: 50 Odd Object Carry
Min 2: 40ft Burpee Broad Jump
Min 3: 10/7 Cal AB
Min 4: 5/5 DB Clean and Press

BodyFit: 234

Warm Up:
3rds
8/8 Bottoms Up KB Press
10 Plate Touches (Build)
4 Broad Jumps
:45 Plank

WOD:
For Time
1000m Row/50 Cal AB
2rds
10/10 DB Snatch (50/35)
20 Box Jump
400m Run
2rds
10/10 DB Clean and Press (50/35)
20 Ball Slams
1000 Row/50 Cal AB
*Must alternate Row and AB

Posted on

May 10, 2018

CrossFit:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
Kips/Kipping Practice
5 Box Jumps (Build)
:20 Nose to Wall HS Hold

WOD:
“Focker’s Shins”
1000m Row
3 Rounds
5 Wall Walks
10 Box Jumps (30/24)
100 Double Unders (3:1)
3 Rounds
10 T2B
10 Ball Slams
800 m Run
*Compare to 5.16.17*

BodyFit: 

Warm Up:
Heat your meat

Trunk:
Tabata Situps x 8

WOD:
For Time
1000m Row
Rest 4min
For Time
10rds
10 Box Jumps
10 KBS – American (AHAP)
Rest 4min
For Time
800m Run

Posted on

February 14, 2018

Warmup:
3 x Deadbugs :45 on :45 off
3rds
10 Scap Depressions / 10 Kips / 8 Strict Pullups
10 EB Thrusters
10 BB Good Mornings (Build)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3×3 @ 100%
*01/05/2018*

WOD:
“Jackie”
1000m Row
50 Thrusters 45/35)
30 Pullups
* Compare to 02/13/2017*

 

Posted on

August 15, 2017

CrossFit:

Warm Up:
500m Row – Warmup pace
Then
3rds
PA Snatch Warmup
4 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR
*Heavy 5 should be similar to Strict Press from last week*

Partner WOD:
“Ronald Miller and Cindy Mancini”
Buy In: 1,000m Row
5rds
20 Snatch (75/55)
20 Box Jump Overs
Cash Out: 1,000m Row

BodyFit: 129

Warm Up:
Dynamic Warmup

WOD:
For Time
21-18-15-12-9-6-3
KBS – American (53/35)
Situps
Rest as needed
For Time
21-18-15-12-9-6-3
Goblet Squat
Pushups

Posted on

May 16, 2017

CrossFit:

Warm Up:
8min WAMRAP
25 Double Unders/Practice
4 :05 HS Hold :03 Eccentric
10 KBS – American (Heavy)

Strength:
All Levels: HSPU 4 x 6-8 reps

WOD:
“M.E. WORKIT”
1000m Row
3 Rounds
5 Wall Walks
10 BJ (30/24)
100 DU
3 Rounds
10 T2B
10 Ball Slams
800 m Run

BodyFit: 107

Warm Up:
Heat your meat

Trunk:
Tabata Situps x 8

WOD:
For Time
1000m Row
Rest 5min
For Time
10rds
10 Box Jumps
10 Ball Slams
Rest 5min
For Time
800m Run

Posted on

January 3, 2017

CrossFit: 

Warm Up:
3rds
10 Scap Activation Drill
10 Kips/Kipping Practice
10 EB Press

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 3
*Goal is same weight as last push press from 12.13

WOD:
“Nunu”
15min AMRAP
10 S2OH (135/95)
10 T2B
10 Box Jump (24/20)

BodyFit: 069

Warm Up:
Get your chili warm – 5min

WOD:
For Time
1000m Row
60 Situps
40 Air Squats
20 Pullups
Rest 5min
For Time
50 Calories Bike
50 Burpees
Rest 5min
For Time
150 Double Unders
75 KBS – Russian (AHAP)

Posted on

December 1, 2016

CrossFit:

Warm Up:
Hip Prep
8min WAMRAP
10 Kips/Kipping Practice
15 Air Squats
20 Elevated Pushups

Strength:
DB Bench Press
All Levels: 4 x 6 (Build)

WOD:
“Gasser”
1000m Row
50 KBS – Russian
40 Wall Balls
30 Pullups
20 Burpees
10 T2B

BodyFit:

Trunk:
3-way Pillar Series x 3
:30 on – :15 transition – 1:00 rest

WOD:
1min work – 1min Rest
5rds
Calorie Row
Calorie AB
Double Unders (3:1)