Posted on

July 24, 2018

CrossFit:

Warm Up:
PVC Positions
EB Positions
3 – position Snatch (Build)
Overhead Mobility

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

WOD:
12min EMOM
Even: 3 Power Snatch (~80%) + MR Lateral Hops
Odd: Rest
*Score is total Lateral Hops*

BodyFit: 239

Warmup:
5min Double Under Practice
Then
3rds
10 Kips/Kipping Practice
10 True Pushups
4 Broad Jumps

WOD:
8min AMRAP
10 T2B
10 Box Jump (24/20)
100m Run
Rest 4min
6min AMRAP
125m Row
10 HRPU
Rest 4
50 Double Unders (3:1)
25 KBS – American (53/35)

Posted on

July 19, 2018

CrossFit: 

Warm Up:
3rds
25 Double Unders or Singles
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Bent Over BB Row (Underhand grip)
:10 Superfriend Stretch + 4 Thrusters

Strength:
4 x 8/8 Weighted Lunges
Fastest 50m Keg Carry (3-4 reps)
*On a 15min running clock*

WOD:
“Rock Salt”
3rds
25 S2OH (115/75)
25 Front Squat
*50 Double Unders (3:1) between movements*
*Start and finish on the barbell

BodyFit: 238

Warm Up:
Squat Prep
3rds
10 Plate Touches (Build)
10/10 Getup Situp
100m Jog

WOD:
30min EMOM
Min 1: 12 Wall Balls (20/14)
Min 2: 12 Slam Balls
Min 3: 100m Sprint

 

Posted on

June 14, 2018

*Schedule note: with no classes Friday evening the 2 classes (6am and 12pm) will be uncapped.  We’ll accommodate all that want to work out on Friday.  We appreciate your understanding for event preparation*

CrossFit: 

Warm Up:
Squat Prep
3rds
10 Scap Progression
:15 Weighted Lunge Hold ( R&L)
10 Thrusters (Build)

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8/8 Split Squats

WOD:
“Thirsty Thursday”
12min AMRAP
100m Run
1,2,3…Bear Complex (95/65)
*Each round add 1 cycle of the Bear Complex*

BodyFit: 228

Warm Up:
Get Your Chili Warm (3-5min)
Squat Prep
3rds
10/10 Single Arm Press
10 Plate Touches

WOD:
7rds
14 Wall Balls (20/14)
14 Cals Rower/AB
7/7 DB Snatches (50/35)
140m Run

Posted on

June 12, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
5 Box Jumps (AHighAP)
10/10 Partner Russian Twists
Overhead / Rack Mobility

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

WOD:
“Desert”
5rds
5 Clean and Jerk (155/115)
5/5 Rotational Ball Slams

BodyFit: 227

Warm Up:
Ankle Circuit
3rds
25 Double Unders / Practice
15 Plate Touches
8 Strict No Jump Burpees

WOD:
For Time:
3 Rounds
15 KBS Russian (AHAP)
10 Burpees
100 m Run
Rest 4min
7min AMRAP
750 m Row
30 Ball Slams
Max DU – Go until you miss then start next round
Rest 4min
AB Cal (100/75)
*8min cap

Posted on

May 9, 2018

Warm Up:
Shoulder DROM
3rds
8/8 Bottoms Up KB Press
:15 Lunge Hold (R&L)
4  Box Jumps (30/24)

Skill: Split Jerk Footwork

Strength: Split Jerk
All Levels: Technique
*Level 2 can work to heavy double*

Partner WOD:
“Jack and Rose”
4min AMRAP x 4
400m Run – MR S2OH (95/65)
300m Run – MR S2OH (135/95)
200m Run – MR S2OH (155/115)
100m Run – MR S2OH (185/135)

 

Posted on

August 8, 2017

CrossFit:

Warm Up:
Chubbs Sequence
2rds
PA Clean Warmup
10 Kips/Kipping Practice
3 position Squat Clean (Build)
100m Jog

Hero WOD:
“Badger”
3rds
30 Squat Cleans (95/65)
30 Pullups
800m Run

BodyFit: 127

Warm Up:
3rds
10 Scap Depressions
15 KBS – American
100m Jog

Skill: Hang Clean

WOD:
For Time
800m Run – 40 H. Cleans (95/65) – 40 Pullups – 40 Ball Slams
400m Run – 30 H. Cleans – 30 Pullups – 30 Ball Slams
200m Run – 20 H. Cleans – 20 Pullups – 20 Ball Slams
100m Run – 10 H. Cleans – 10 Pullups – 10 Ball Slams

Posted on

March 21, 2017

CrossFit:

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
PA Clean Warmup

Strength:
Strict Pullups
All Levels: 4 x 5
*Add weight if necessary

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

BodyFit: 091

Trunk:
3rds
:40 Plank
10/10 Banded Rotation

WOD:
For Time
Run 400m
50 Air Squats
Run 400m
Rest 4min
Run 200m
50 Pushups
Run 200m
Rest 4min
Run 100m
50 Pullups
Run 100m