Posted on

December 8, 2017

CrossFit
Warmup:
500m Row – Before WB
3rds
:45 Deadbug
8 BB Good Mornings (Heavy)
8 Pendlay Rows (Heavy)
5-4-3 Deadlifts (Heavy)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3×2 (Build)
*Finish at 100%+ of 3RM

WOD:
Choose Your own Adventure

Partner WOD:
Partner Tabata x 8
Calorie Assault Bike
*Each partner completes 8rds

Flex Sesh:
Buddy Curls Immediately Followed by Buddy Skull Crushers
*10 – 1 alternating

9:30 AM BodyFit canceled 12/08/2017

Posted on

December 7, 2017

CrossFit
Warmup:
Chubbs
3rds
:30 HS Hold / 3 :05 Hold w/ :03 Eccentric
5/5 Knee Hug Walking Lunge
10 EB Thrusters

Strength:
10 min Alternating EMOM
Even: 5/5 Split Squat
Odd: 5 Strict HSPU

WOD:
“The Great Oyster”
5 Rounds
20/15 Row or Assault Bike
10 Thrusters (95/65)

BodyFit 172
Warm Up:
500m Row – Warmup pace
3rds
:20 HS Hold
12 Air Squats
8 DB Press
4 Broad Jumps

WOD:
Buy In: 500 m Row
21-15-9
HSPU
Goblet Squat
Box Jump (24/20)
Medball to Toes
Cash Out: 500 m Row

Posted on

December 6, 2017

CrossFit

Warmup:
3rds
20 Double Unders/Practice
10 Kips/Kipping Practice
10 Pushups
3 position Hang Squat Cleans (Build)

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

WOD:
“Abe the Axe”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
HRPU
C2B
20 Double Unders

9:30 AM BodyFit Canceled 12/06/2017

Posted on

December 5, 2017

CrossFit
Warmup:
Chubbs
2rds
PA Clean Warmup
5/5 Knee Hug Lunge Step
4 Broad Jumps
Then
Barbell Complex x 3 (Build)

WOD:
Mainsite 10/14/2012
60 Alternating Pistols OR Step Lunges
50 wall-ball shots, (20/14)
40 box jumps, (24/20)
30 deadlifts, (185/135)
20 power cleans
10 front squats

BodyFit 171

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:30 Side Pillar – R
10/10 Med Ball to Toes
:30 Side Pillar – L

5 Rounds on a constantly running clock
1) 1 min on/1min off – Assault Bike
2) :45 on/:45 off – KBS – American
3) :30 on/:30 off – Burpees
* 5rds of each movement completed before moving to the next

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

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

November 29, 2017

CrossFit
Warmup:
3rds
:40 Deadbug
8 Ring Rows
8 BB Good Mornings (Build)
4 Box Jumps (30/24)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: Heavy 3
(Approx 90% of 3 RM)

WOD:
8 min AMRAP
4/4 Rotational Ball Slam
4, 8, 12, 16, 20 . . . Pullups

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

November 28, 2017

CrossFit: 

Warmup:
3rds
:20 Nose to Wall HS Hold/3 :05 with :03 eccentric
15 Air Squats
10 Scap Depressions
4 Broad Jumps

Strength:
10 min Alternating EMOM
Even: Strict Pullup
Odd: HSPU

WOD:
“Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20″)
Push Press (75#)
Row (Calories)

BodyFit: 169

Warmup:
3rds
:20 Nose to Wall HS Hold/3 :05 with :03 eccentric
15 Air Squats
10 Scap Depressions
4 Broad Jumps

“Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20″)
Push Press (75#)
Row (Calories)

Posted on

October 20, 2016

CrossFit:

Warm Up:
Chili Up!

Trunk:
Tabata Situps x 8

WOD:
24 min EMOM
Min 1- Calorie Row (:30)
Min 2- 10 Pullups
Min 3 – Calorie Assault Bike (:30)
Min 4- 10 Ball Slams

BodyFit: 049

Trunk:
Tabata Situps

WOD:
30 DB Snatch
30 T2B
30 Double Unders (3:1)
40 Box Jumps (24/20)
40 DB Push Press
40 Double Unders
50 DB Thrusters
50 Burpees
50 Double Unders