Posted on

January 8, 2018

CrossFit

Warmup
Squat Prep
3rds
8 Strict Pullups
5/5 Strict Mountain Climbers
:25 Goblet Squat Hold
5 Back Squat (Build)

Strength:
Backsquat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Every 3 min
**Goal is more weight than 1.2.18**

WOD:
“Newspaper Route”
4 Rounds
15 Wallballs
Max Rep Calorie Assault Bike
:90 sec on :90 sec off
*Score is total calories

BodyFit  184

Warm Up:
8min WAMRAP
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Strict Pullups/Ring Rows
10 Ball Slams

WOD:
5 Rounds
3 min AMRAP
4 Pullups
8 Walking Lunges
12 KBS (Russian)
1 Minute Rest

Posted on

December 19, 2017

CrossFit: 

Warm Up:
3rds
PA Clean Warmup x 3
Wrist/Shoulder Mobility
5 Box Jumps (30/24)
Then
3 position Pw Clean x 3 (Build)

Strenth:
Power Clean
Level 1: Heavy 3 / Technique
Level 2: Heavy 3

Partner WOD:
“Donner and Blitzen”
5 Rounds
10 Sandbag2Shoulder
Max Calorie Assault Bike
*Each partner does 5rds*
**Score is total cals**

BodyFit: 176

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)

Posted on

December 8, 2017

CrossFit
Warmup:
500m Row – Before WB
3rds
:45 Deadbug
8 BB Good Mornings (Heavy)
8 Pendlay Rows (Heavy)
5-4-3 Deadlifts (Heavy)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3×2 (Build)
*Finish at 100%+ of 3RM

WOD:
Choose Your own Adventure

Partner WOD:
Partner Tabata x 8
Calorie Assault Bike
*Each partner completes 8rds

Flex Sesh:
Buddy Curls Immediately Followed by Buddy Skull Crushers
*10 – 1 alternating

9:30 AM BodyFit canceled 12/08/2017

Posted on

June 28, 2017

CrossFit:
Warmup:
4x Deadbugs :40/:40
Then
3rds
10 Strict Pulls
10 BB Good Mornings (Build)
5 Deadlifts (Build)

Strength:
Deadlift
All Levels: Every :30 sec for 15 min @ 90% (06/16/17)

WOD:

Cal Assault Bike (15/12)
Driveway hill Run
Cal Assault Bike (10/8)
Driveway hill Run
Cal Assault Bike (5/4)
Driveway hill Run

Hump Day Pump:
Back Squat – 5×3 (Build)
Landmine Press 4 x 8/8

4 Rounds – SS –
Hammer Curls 8/8
Max Rep Chinup