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

September 26, 2017

CrossFit

Warmup:
8min WAMRAP
20 Double Unders/Practice
10 Banded Pullaparts
10 Kips/Kipping Practice
10 Pushups
10 Goblet Squats (Moderate)

Strength:
DB Bench Press
All Levels: 4 x 4 (Build)

WOD:
“Preachers Daughter”
20 min AMRAP
5 C2B Pullups
10 Hand Release Pushup
15 Single Arm Squat
20 Double Unders

BodyFit 142

Warm Up:
Ankle Circuit
4rds
20 Double Unders/Practice
1 Easy Round of “Cindy”

Trunk:
Tabata Situps
:20 on :10 off x 8

WOD:
20 min AMRAP
5 Strict Pullups
10 Burpees
15 Goblet Squats
30 Double Unders

Posted on

July 18, 2017

CrossFit:

Warmup:
2rds
10 Kips/Kipping Practice
PA Snatch Warmup
Then
3 position Hang Snatch x 3 (Build)

Strength:
Hang Snatch
8 Min EMOM – 2 Reps
*Same weight as 07/05/17

WOD:
“07/02/2016”
10-1
T2B
1-10
DB Press
100 m Run

BodyFit 121

Warm Up:
8min WAMRAP
10 Kips/Kipping Practice
10 Single Arm KB Press (Light)
10 KBS – American (Heavy)
4 Broad Jumps

Trunk:
Accumulate 40 T2B or 70 Knee Raises

WOD:
21-15-9
DB Snatch (50/35)
Cal Row
Immediately into
9-15-21
Box Jump Overs
Pullups

Posted on

January 19, 2017

CrossFit:

Warm Up:
Wrist Mobility
4rds
:20 Nose to Wall HS Hold
10 EB Strict Press
4 Broad Jumps

Strength:
HSPU
All Levels: 4 x 6-8

Partner WOD:
“Barnum and Baily”
20min AMRAP
50 Ball Slams
50 Box Jumps
50 KBS – American
400m Shuttle
*Work can be broken up however partners want

BodyFit: 074

Warm Up:
8min WAMRAP
25 Double Unders
15 KBS – American
10 DB Thrusters

WOD:
“Fight Gone….Worse”
4rds
1min at each station with 1min rest between rounds
Max Calorie Row
Max Box Jumps (20″)
Max DB Press (30/20)
Max Wall Balls (20/14)
Max Ball Slams (25/20)