Posts Tagged ‘KBS’
October 21, 2019
QuickFit Warm Up:2 rds 10/10 Mt. Climbers 15 KB GoodMorning 20 Frog Pumps WOD:50-40-30-20-10 Wall Balls KBS – Russian (AHAP)Walking Lunges *20min cap* CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 20-25 Frog Pumps 2) 10-15 KB GoodMorning 3) :50 Wall Sit Strength: Back SquatLevel 1: 3×5 (+5lbs)Level 2: 3×5 @ 90% 5RM WOD: “Squirrelly Dan”8min AMRAP 6/6…
Read MoreOctober 17, 2019
CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 20 -25 Frog Pumps 2) 10-15 KB Good Mornings 3) 10-15 Scap pull downs Strength:15min Clock Weighted Step Ups 4×6Chin-ups 4×6 WOD:5rds 15 Wall Balls (20/14)15 KBS – American (AHAP)D&B Front Rack KB Carry x 2 BodyFit Warm Up:400m Run/500m Row/ 30(21)…
Read MoreOctober 10, 2019
CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 12 mins: 1) 6-8 Eccentric Isometric Goblet Squats 2) :30-:45 Mt. Climbers 3) 15-20 KB Good Mornings 4) 30m/arm KB OH Carry Partner WOD: “Double the Fun”50 S2OH (135/95) 100 Front Squat 200 KBS – Russian (AHAP) 400 Double Unders (3:1)…
Read MoreSeptember 11, 2019
QuickFit Warm Up:Get Your Chili Warm2rds10 Box Jumps 10 KBS – Build5 Burpees WOD:18min Clock – :30 on / :30 offBox Jumps KBS – Russian – AHAPBurpees CrossFit: As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup:Squat Prep3rds10 FS (Build)10…
Read MoreAugust 9, 2019
Warm Up10min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build to working weight)20 Double Unders / Practice Strength: DB Bench6 x 4 (Build)*Slight incline Choose Your Own Adventure: WOD:10 Minute AMRAP5 Cal AB10 Burpees15 KBS (53/35)20 DUs Flex:4 x 8 Dual Wield KB Snatch4 x 8 Heavy Goblet Squat…
Read MoreJuly 30, 2019
CrossFit Warm Up:Overhead/Rack MobilityPA Snatch Warmup x 2—————-3 x 5 Snatch Pullunders—————–3 position Hang Snatch + 1 OHS (Build) Strength: Hang Squat SnatchAll Levels: 5 x 4 (Build) WOD: “Watch out for that first step, it’s a doozie”7 – 14 – 21Hang Snatch (135/95-115/65-95/65)200m Run BodyFit 340 Warm Up:3rds100m Jog 5/5 ML Stretch (Light)KBS –…
Read MoreJuly 25, 2019
CrossFit and BodyFit: 339 Warmup:Get Your Chili WarmWOD Setup WOD:“Christmas in July”1: Deadlift (155/115)2: HSPU3: Power Cleans4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.**Compare to 12.18.19
Read MoreJuly 24, 2019
Reminder: Alpha Happy Hour this Friday July 26th Gators Grill. Party starts when you get there. See you after evening classes. Warm Up: 3rds:50 Deadbug 10 Scap Progression10 Banded Straight Arm Pushdown10 Banded Good Morning 10 KBS (Build to working weight) Strength: Barbell RDLAll Levels – 4 x 8 (Build) WOD: “Helen” For Time 3rds400m…
Read MoreJuly 11, 2019
CrossFit Warm Up:Heat Yo Meat3rds10 Kips / Kipping Practice:20 HS Hold / 10 DB OH Press (Light)5 Strict No Jump Burpees15 Air SquatsHip Mobility Skill: Pistol Progression WOD: “Schmalls”800m Run2rds50 Burpees40 Pull-ups30 Pistols (15/15)20 American KBS (53/35)10 HSPU800m Run*Compare to 7.18.2019* BodyFit 335 Same as CrossFit
Read MoreJuly 3, 2019
Don’t forget tomorrow morning 9am Team WOD – then go enjoy your holiday! Warm Up:10min WAMRAP :20 N2W HS Hold8/8 Single Arm Press10 Shoot Thrus 10 KBS (Build to working weight) Strength: Landmine Press10 – 8 – 6 – 4*Add weight each set Partner WOD:20 Minute AMRAP2 HSPU4 Burpees8 Russian KBS (AHAP)*Alternate rounds
Read More