Posted on

December 15, 2017

CrossFit

Warmup:

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3 x 1 (Build) – No misses!

Choose Your Own Adventure:

WOD:
“Tri”
For Time
50/35 Cal AB
50 Cal Row
100 Double Unders

Flex Sesh:
4rds
20-15-10-5
Bent Over Rows 2DBs
Evil Wheels
KB Russian Twists (R + L =1)

BodyFit 175

Warm Up:
Get Your Chile Warm
4rds
“Cindy” (5 Pullups, 10 Pushups, 15 Squats)

WOD:
50 Pullups
100 Burpees
200 Squats
*Work can be split up however you like*

Posted on

November 22, 2017

Holiday Schedule:
Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary
Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want.

CrossFit: 

Warm Up:
4rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
10 Banded Pullaparts
10 True Pushups
10 Plate Touches

Strength:
Floor Press
All Levels: 3 x 5 (Straight)

WOD:
“Quaters”
5rds
4 HSPU
8 Ball Slams
12 Cal AB
Rest :90

BodyFit: 166

Warm Up:
3rds
20 Double Unders – 40 Singles
:20 Goblet Squat Hold
10 Elevated Pushups

WOD:
4rds of Cindy
30 Double Unders
30 Situps
3rds of Cindy
30 Double Unders
30 Situps
2rds of Cindy
30 Double Unders
30 Situps
1rd of Cindy

Posted on

July 11, 2017

CrossFit

Warmup:
Shoulder DROM
Scap Activation x 2
PA Clean Warmup x 2
5 Clean and Press x 3 (Build)

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level2: 4 x 3 (+ 06/22/17)

WOD:
12 EMOM
Even: Cal Assault Bike (10/7)
Odd: 5 Clean and Jerk (135/95)

BodyFit 119

4rds
20 Double Unders/Practice
10 Pushups
10 Squat Jumps

Trunk: Accumulate 40 T2B or 70 Knee Raises

For Time
3 Rounds
25 Wall Balls
10 DB C&J (50/35)
*4 min Rest
5min AMRAP
Burpee BJ Over
*4 min Rest
For Time
30 Cal AB
60 DU
800 m Run
60 DU
30 Cal AB