Posts Tagged ‘Situps’
January 16, 2020
CrossFit Warm Up:Glute/Low back/Shoulder Prep 3 rds (10:00 cap) 10 Banded Hollow/Bent Hollow Pulldowns 10 T2B Progression 5 Snatch Grip Shrugs 1 From Knee Snatch Complex (Build) Strength: Hang Snatch 5 x 5 (Build) WOD:Every 2min x 6 8 T2B 8 Hang Snatch @ 75% 8/6 Cals AB QuickFit Warm Up:2 rds – 5:00 cap…
Read MoreJanuary 9, 2020
CrossFit Warm Up:Shoulder Prep – coaches choice 3rds – 10:00 cap 10m/each forward/reverse Quadruped Crawl 5 Sit Squats 5 Glute Bridge DB Bench Press (Build) 5 DB Prone on Bench Row (Build) Strength:15min Clock 4 x 8 DB Bench 4 x 8 Barbell Bent Over Row WOD:Total Work: 2,000m Row 50 Pushups 50 Squats 50…
Read MoreJanuary 1, 2020
Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead. Warm Up: Chili Warm (3:00 min AB/Rower/Jump Rope)10min WAMRAP 10 Scap Progression (Depression -> Kipping Practice)5/5 Knee Hug Lunge Step10 Squat Progression (Air -> EB FS -> EB Thruster)10 Deadlift (Build)Double Unders / Practice WOD:…
Read MoreNovember 28, 2019
Happy Thanksgiving! There is only one WOD today at 9AM Team WOD: 3 people, 150 reps of each movementWall Balls Box JumpsKBS – AmericanBall SlamsT2BSitups *75 Double Unders to unlock each movement*
Read MoreOctober 29, 2019
CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 15-20 Banded Bent/Hollow PullDowns 2) 3 Wall Walks or 10/10 Plank Shoulder Taps 3) 10-15 Ring Face Pull Strength: 15 Minute ClockSt. Pull-ups (Scale: Toe Assist) – 4×6St. HSPU (Scale: Z-press or Pike) – 4×6 WOD: “Spicy Donut”Buy In: 500m Row Total Work 40 T2B 40/40 Sin. Arm DB Press…
Read MoreOctober 23, 2019
QuickFit Warm Up:2 rds 10 Burpees 20 Air squats :30 Forearm Plank Hold WOD:15min AMRAP 100-200-300…Meter Row 20 Situps CrossFit Warm Up:Run/Row/AB/DU EMOM 9:00 1) 10 3-Point Drill 2) 10-15 Banded GoodMorning 3) :50 Superman Hold Strength: DeadliftLevel 1: 3×5 (+10lbs)Level 2: 3×5 @ 90% 5RM WOD:Partner WOD 4 Rounds250/250m Row 10-20-30-40 Wall Balls Situps…
Read MoreOctober 15, 2019
CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 10-15 Hollow Pulldowns 2) 3 wall walks 3) :10-:20 Chin over bar isometric hold Strength:15min Clock Strict Pull-up 4×5Strict HSPU 4×5 WOD:6 x Every 2min 8 T2B 8 S2OH (135/95) 8/6 Cals AB BodyFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75…
Read MoreOctober 4, 2019
QuickFit Warm Up:EMOM 8 mins: 1) :50 DU practice 2) :50 Superman 3) :50 Bent Hollow Hold 4) 100m Run WOD:“Annie”40-30-20-10Double Unders (2:1)Sit-upsThen Rest 1 Minute3 Minute AMRAP Burpees*15 minute cap* CrossFit Warm Up:400m RUN, 500m ROW, 30/21 cals ABTHEN- EMOM 15mins: 1) 10 3-Point Drill 2) :50 Superman Hold 3) 6-8 Jefferson Curl –…
Read MoreSeptember 25, 2019
QuickFit Warm Up:Get your chili warm!2 Rounds:10 AB Sprint100m Row (fast) WOD: “.30 Cal”15min AMRAP 30 Cal AB 30 Situps 30 Cal Row 30 Situps CrossFit Warm Up:Half Tabata Deadbugs (4 rounds of :20 on, :10 off)3 RoundsPower Athlete Clean Warm Up7 Glue Bridges:10 AB SprintDeadlift Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5…
Read MoreSeptember 20, 2019
QuickFit Warm Up: WOD:50 Double Unders 50 Pullups 50 Double Unders 50 Ball Slams 50 Double Unders 50 Situps 50 Double Unders 50 Cal Row CrossFit Warm Up: Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 5 Choose Your Own Adventure WOD:3rds 10 Deadlifts (225/155) 50 Double Unders Flex:4 x 6 Hex…
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