Posted on

December 1, 2017

CrossFit

Warmup:
3rds
10 Banded Pullaparts
10 Pillar to Plank Press
10 Underhand Rows
10 Weighted Pushups

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

Choose your own Adventure:

WOD:
15-12-9
Strict Press (95/65)
Strict Chin ups

Flex Sesh:
4 x Circuit
10 Dynamic Pushups
10 OH DB Extension
10 Evil Wheels

BodyFit Canceled for 12/01/2017

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