Posted on

December 14, 2017

CrossFit

Warmup:
3rds
10 Scap Depressions
5/5 Knee Hug Lunge Step
PA Clean Warmup

Strength:
Alternating EMOM
Even: 5 Strict Pullups *Add weight if necessary*
Odd: 5/5 Split Squats

WOD:
“Alvin, Simon, & Theodore”
Teams of 3
7 in AMRAP
50 Push Press (95/65)
50 Push Press (115/80)
50 Push Press (135/95)
Rest 3 Minutes
50 Front Squat (95/65)
50 Front Squat (115/80)
50 Front Squat (135/95)
Rest 3 Minutes
50 Hang Power Clean (95/65)
50 Hang Power Clean (115/80)
50 Hang Power Clean (135/95)

BodyFit 174

Trunk:
2rds
:30 Side Pillar – R
10/10 Partner Russian Twists
:30 Side Pillar – L
10 Straight Leg Lifts

2rds
5 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP
10 Boxjumps
10 Pushups


Posted on

December 13, 2017

Don’t forget today there will be NO 4:30pm CrossFit class.  Thank you for your understanding.

CrossFit

Warmup:
500m Row – Easy pace – Before WB
8min WAMRAP
10 Banded Pullaparts
15 Air Squats
:40 Plank Hold
8 Strict No Jump Burpees

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 2 (Straight)

WOD:
“Hellish”
100 Burpees
Every :90 sec
10 Wallballs (20/14)

BodyFit 174

Trunk:
2rds
:30 Side Pillar – R
10/10 Partner Russian Twists
:30 Side Pillar – L
10 Straight Leg Lifts

2rds
5 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP
10 Boxjumps
10 Pushups