Posted on

December 5, 2017

CrossFit
Warmup:
Chubbs
2rds
PA Clean Warmup
5/5 Knee Hug Lunge Step
4 Broad Jumps
Then
Barbell Complex x 3 (Build)

WOD:
Mainsite 10/14/2012
60 Alternating Pistols OR Step Lunges
50 wall-ball shots, (20/14)
40 box jumps, (24/20)
30 deadlifts, (185/135)
20 power cleans
10 front squats

BodyFit 171

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:30 Side Pillar – R
10/10 Med Ball to Toes
:30 Side Pillar – L

5 Rounds on a constantly running clock
1) 1 min on/1min off – Assault Bike
2) :45 on/:45 off – KBS – American
3) :30 on/:30 off – Burpees
* 5rds of each movement completed before moving to the next

Posted on

December 4, 2017

CrossFit


Warmup:
Chubbs/Squat Prep
3rd
2/2 Knee Hug Lunge Step Vertical Flex/Ext
10 Scap Depressions
:25 Goblet Squat Hold (AHAP)
5 Back Squat (Build)

Strength:
BackSquat
Level 1: 3×5 (+5)
Level 2: 3×4 (Straight)
*From 10/31/2017

WOD:
“Treaty”
6 Rounds
5/5 DB Snatch (55/40)
5/5 DB Lunge

9:30 AM BodyFit Canceled 12/04/2017