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

April 6, 2017

CrossFit:

Warm Up:
3rds
:20 HS Hold
PA Clean Warmup
5 Clean & Jerk (Build)

Partner WOD:
“Hans and Franz”
Min 0-5 – G2OH (95/65)
Rest 1min
Min 6-11 – G2OH (115/85)
Rest 1min
Min 12-17 – G2OH (135/95)
Rest 1min
Min 18-23 – G2OH (155/105)
*Partner must hold HS

BodyFit: 096

Warm Up:
Heat Your Meat

WOD:

Filthy Fifty
50 Box jump, (24)
50 Jumping pull-ups
50 KBS – American (35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20)
50 Burpees
50 Double Unders (3:1)