Posts Tagged ‘Front Squat’
February 10, 2020
QuickFit Warm Up:Warm Up DU’s before Whiteboard 2rds (5:00 cap) 10 m Inch Worm to Push Up 5/5 WB Curtsy Squat 5 Tempo 3311 WB Squat WOD:50 Double Unders (3:1) 40 Wall Balls 30 Situps 20 HRPU 5/5 Rotational Ball Slams 20 HRPU 30 Situps 40 Wall Balls 50 Double Unders CrossFit: Warm Up:Squat/Front Rack…
Read MoreJanuary 27, 2020
QuickFit Warm Up:2rds (5:00 cap) 10 DU or DU practice 10 Frog Pumps 1 DB PA Clean Complex (Build) WOD:14min AMRAP 7 DB Cleans 7 DB Squats 7 DB Thrusters 21 Double Unders (3:1) CrossFit: Warm Up:Squat/Front Rack Prep3rds (10:00 cap) 10 DU or DU practice 10 Banded Front Rack Squats 1 PA Clean Complex…
Read MoreJanuary 20, 2019
QuickFit Warm Up:2 rds (5:00 cap) :30 Bike (Mod. pace) 10m DB Goblet Duck Walk 5 DB Thrusters (build to working weight) WOD: 16min EMOM Even: 8/6 Cals AB Odd: 8 DB Thrusters (40/30) CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 5/5 Jumping Lunges 10/10 Banded Quadruped Rotations :30 Plank with 1 push up…
Read MoreJanuary 13, 2020
QuickFit Warm Up:2 rds – 5:00 cap :30 Row 10 DB Thrusters (build to working weight) 10 Pull up Progression WOD:3rds 500m Row 25 DB Thrusters (30/20) 12 Pullups CrossFit: Warm Up:Ankle/Squat/Front Rack Prep3rds (10:00 cap) 10 Banded Front Rack Squat 10 Banded Thrusters 10 Pull Up Progression 5 Tempo (3311) Barbell Front Squat (Build)…
Read MoreJanuary 7, 2020
CrossFit Warm Up:Wrist/Shoulder Prep – coaches choice 3rds – 10:00 cap 5 Jefferson Curls 10 Vertical Med Ball Toss 10/side Side Plank Rotation 5 Clean & Jerks (Build) Strength: Low Hang Power Cleans 5 x 5 (Build) WOD: “Grace” 30 C&J For Time (135/95) *Compare to 2.20.19* Barbell Close Grip Bench 5×5 build Incline DB…
Read MoreJanuary 3, 2020
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (5:00 time cap) :20/side Star Plank 1 From the Knee Dumbell Clean Complex 5 ball slams WOD:10rds 5 DB Hang Cleans 5 DB Squats 10 Ball Slams *15min cap* CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) :20/side Star Plank 10 3-point drill 3 Tempo (3131) RDL (build)…
Read MoreDecember 30, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (5:00 time cap) 10 Banded Thrusters 10 Banded Sidesteps on Toes 10 Windshield Wipers Partner WOD: 15min Clock 10rds 10/10 Sin. Arm DB Thruster 20 Double Unders (2:1) *Alternate rounds* Remaining time: Max Rep Renegade Rows CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 10 Banded…
Read MoreDecember 24, 2019
As a reminder, there will not be any evening classes today (i.e. no 4:30PM, 5:30PM, or 6:30PM classes CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 Banded Thrusters 10 DB Glute Bridge 5 Tempo (3311) Barbell Front Squat (build) :30 Hollow Hold Flutter kicks Strength: Front Squat 3 x 5 (Straight) *Heaviest set…
Read MoreNovember 29, 2019
Weekend holiday schedule for today and Saturday:Open Gym – 10AM to 2PMWOD – 12AM Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/m Quadruped Crawl 10 Banded Hollow/Bent Hollow Pull Down 10/side Single Leg Glute Bridge 3 Bear Complex (build) WOD:15min AMRAP 5 Power Cleans (155/115) 10 Front Squat 5 Jerks 10 Pullups Optional Finisher:…
Read MoreNovember 25, 2019
The holiday schedule for this week is as follows:Wednesday Nov. 27th4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14)Â CANCELLEDÂ 6:30 PM CrossFit & 6pm CycleThursday Nov. 28th9am Team WOD (uncapped) and 9am Cycle (Limit 9)Â Friday Nov. 29th10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)Saturday 30th : Regular schedule QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds…
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