Posted on

May 9, 2018

Warm Up:
Shoulder DROM
3rds
8/8 Bottoms Up KB Press
:15 Lunge Hold (R&L)
4  Box Jumps (30/24)

Skill: Split Jerk Footwork

Strength: Split Jerk
All Levels: Technique
*Level 2 can work to heavy double*

Partner WOD:
“Jack and Rose”
4min AMRAP x 4
400m Run – MR S2OH (95/65)
300m Run – MR S2OH (135/95)
200m Run – MR S2OH (155/115)
100m Run – MR S2OH (185/135)

 

Posted on

May 1, 2018

Holy Crap it’s May already!

CrossFit:

Warm Up:
3rds
PA Clean Warmup
:15 Lunge Hold (R&L)
3 Consecutive Broad Jumps

Skill: Split Jerk Footwork

Strength: Split Jerk
Level 1: Technique
Level 2: Work to a heavy 3

WOD:
“Rad”
:90 on /:90 off
3 Clean & Jerks (185/135)
Max Cal AB
*80 Cals or 5rds*

BodyFit: 217

Warm Up:
Get Your Chili Warm
3rds
10/10 Getup Situp
10/10 Standing Teapots
20 Double Unders / Practice

WOD: Courtesy of CrossFit New England
1500m Row (Sub: 1200m Run)
100 Double Unders (3:1)
50 Calories AB
100 Double Unders
1500m Row

 

Posted on

October 3, 2017

CrossFit

Warmup:
Shoulder DROM
3rds
2/2 Leg Cradle Lunge Step Vert Flex Ext
5 Box Jump (30/24)
10 EB BTN Press

Skill: Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 2 (Build)
*Compare to 09/20/17*

WOD:
“Supervillain”
10-20-30-40-30-20-10
KBS – American (53/35)
Suicide Run

BodyFit: 144

3rds
:40 Plank Hold
15 Plate Touches
15 Elevated Pushups
100m Jog

Partner WOD:
5rds
1:00 / 1:00 Cal Bike/Row
:45 / :45 KBS – American
:30 /:30 Burpees

Posted on

September 19, 2017

CrossFit: 

Warm Up:
Shoulder DROM & Scap Drills
2rds
5/5 Knee Hug Lunge Step
10 EB BTN Press
10 Tuck Jumps

Skill: Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 2 (Build)

WOD:
10rds every :30
a) 2 Split Jerk @ 75%
b) 10/10 Lateral Hops

BodyFit: 140

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
10 Pushups
10 KBS – American
10 EB Press

WOD:
100 Double Unders (3:1)
40 Burpee Over Bar
30 Hang Pw. Cleans (95/65)
20 Cals Bike
10 S2OH
20 Cals Bike
30 Hang Pw. Clean
40 Burpee Over Bar
100 Double Unders

Posted on

September 13, 2017

CrossFit: 

Warm Up:
Rack Mobility
6min WAMRAP
20 Double Unders/Practice
10 Scap Activation Drill
10/10 Single Arm Press
5/5 Knee Hug Lunge Step

Strength:
Split Jerk
Level 1: Technique/Heavy 3
Level 2: 5 x 3 (Build)

WOD:
10min EMOM
1 Strict Press (135/95)
2 Push Press
3 Push Jerk
20 Double Unders (2:1)

Hump Day Pump:

Seated DB Press 4 x 8

DB Skull Crushers 4 x 8

6rds
10 DB C&J (AHAP)
10 Cals Bike

Posted on

May 3, 2017

Warm Up:
3rds
3 :05 HS Hold w/ :03 Eccentric
2/2 Leg Cradle Lunge Step w/ vert flex/ext
5 Push Press (Build)

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique (Sets of 3)
Level 2: 5 x 1
*Add weight from 4.25.17

WOD:
“Horse Trader”
12min AMRAP
5 HSPU
5/5 Weighted Lunge
15 KBS – Russian (72/53)

Hump Day Pump:

A)
Front Squat – 4 x4 (Build)

B)
Close Grip Bench Press – 40 reps
*Pick a weight and do 40 reps for time.

C)
3rds Superset
MR Banded Tricep Ext :60
MR Barbell Bicep Curl :60
*Rest between sets

Posted on

April 24, 2017

CrossFit:

Warm Up:
Shoulder DROM
3rds
25 Double Unders/Practice
Child’s Pose Progression
10 EB BTN Press
5 Push Jerk (Build)

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Heavy 3
Level 2:  5 x 2 (Straight)
*Goal weight is same as 4.19.17

WOD:
“Falcon”
5rds
10 Single Arm DB Press  – Right (AHAP)
20 KBS – Russian (AHAP)
10 Single Arm DB Press – Left
20 Quick Steps

BodyFit: 101

Trunk:
3rds
10/10 Getup Situp
10/10 Standing Teapots

WOD:
For Time
100 Alternating DB Snatches
80 Calorie Row/1mile run
60 Burpees
40 C2B Pullups

 

 

Posted on

January 10, 2017

CrossFit:

Warm Up:
2rds
10 Scap Activation Drill
PA Clean Warmup
4 Broad Jumps

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique – small sets
Level 2: 5 x 2 (Build)

WOD:
“Barstar”
For Time
10 Push Jerk (155/115)
20 Pullups
30 Cleans
20 Pullups
10 Push Jerk

BodyFit:

Warm Up:
Ankle Circuit
2rds
10 Scap Activation Drills
10 Ring Rows
10 Elevated Pushups
5 Russian Babymakers
10 Air Squats

WOD:
7min AMRAP
40 Double Unders (3:1)
10/10 OH Walking Lunge (45/25)
Rest 5min
For Time
3rds
15 DB Thrusters (45/30)
15 Pullups
Rest 5min
For Time
2rds
15 MB Situps
15/15 Step Ups
15 HRPU
15 Box Jumps (24/20)

Posted on

January 3, 2017

CrossFit: 

Warm Up:
3rds
10 Scap Activation Drill
10 Kips/Kipping Practice
10 EB Press

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 3
*Goal is same weight as last push press from 12.13

WOD:
“Nunu”
15min AMRAP
10 S2OH (135/95)
10 T2B
10 Box Jump (24/20)

BodyFit: 069

Warm Up:
Get your chili warm – 5min

WOD:
For Time
1000m Row
60 Situps
40 Air Squats
20 Pullups
Rest 5min
For Time
50 Calories Bike
50 Burpees
Rest 5min
For Time
150 Double Unders
75 KBS – Russian (AHAP)