Posted on

November 30, 2017

CrossFit
Warmup:
PA Snatch Warm Up x 3
Overhead/Wrist Mobility
5 Snatch Balance + OHS (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“The Wall”
20-15-10-5
OHS (95/65)
10-20-30-40
Wallballs

BodyFit 170

Warm Up:
Get Your Chili Warm
4rds of “Cindy”

WOD:
Tabata – 8 Rounds (Rest 1 min btwn /ea)
Assault Bike
Pullups
Lunges
Push ups
Sit ups

Posted on

April 18, 2017

I don’t do this often buuuuuut she is my wife, a big Happy Birthday to the boss lady!  Happy 3rd anniversary of your 29th birthday I hope you have a great day!

CrossFit: 

Warm Up:
Overhead/Wrist Mobility
PA Snatch Warmup x 2
Snatch Balance x 4 (Build)
2 Hang Squat Snatch x 3 (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: 5 x 2

WOD:
“Bucs”
10min AMRAP
10 Power Snatch (75/55)
10 T2B
10 HRPU

BodyFit: 099

Warm Up:
3rds
10 Ring Rows
10 KB Good Morning
10 KBS – American

WOD:
Each round consists of 4min of work 1min of rest
Round 1: Boyd Run – max rep DL (135/95)
Round 2: 600m Row – max rep Ball Slam (25/20)
Round 3: 150 Double Unders (3:1) – max rep Pullups
Round 4: 50 cal AD (40 AB) – max rep HRPU