Posted on

January 5, 2018

CrossFit:

Warm Up:
3rds
:45 Deadbug
PA Clean Warmup (Build)
10 Feet Elevated Ring Rows

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 5

WOD:
“Grand Prix”
10rds
5 Deadlift (135/95)
5 Hang Power Clean
5 Front Squat
*Each round must be unbroken*

BodyFit: 183

Warm Up:
Get Your Chili Warm

Trunk:
2rds
3-way Pillar Series
10/10 MB2T

WOD:
6rds
Min 1: Max Wall Balls
Min 2: Max Burpees
Min 3: Max Cal AB
Min 4: Rest

Posted on

July 24, 2017

Warm Up:
Ankle Mobility/Circuit
3rds
25 Double Unders/Practice
:10 Wall Stretch
:10 Superfriend + 4 FS (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 (Build)
*Leave some in the tank, do not miss reps

Partner WOD:
“May and Walsh”
200 Wall Balls (20/14)
A) Wall Balls
B) Double Unders
*Score is total Double Unders
*Partners can switch however they choose
*10min cap

Posted on

April 6, 2017

CrossFit:

Warm Up:
3rds
:20 HS Hold
PA Clean Warmup
5 Clean & Jerk (Build)

Partner WOD:
“Hans and Franz”
Min 0-5 – G2OH (95/65)
Rest 1min
Min 6-11 – G2OH (115/85)
Rest 1min
Min 12-17 – G2OH (135/95)
Rest 1min
Min 18-23 – G2OH (155/105)
*Partner must hold HS

BodyFit: 096

Warm Up:
Heat Your Meat

WOD:

Filthy Fifty
50 Box jump, (24)
50 Jumping pull-ups
50 KBS – American (35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20)
50 Burpees
50 Double Unders (3:1)

Posted on

February 21, 2017

Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open.  If you are planning to participate be sure to have your money in by Friday.  P.S. don’t let your schedule preclude you from participating – we’ll figure it out.

CrossFit:

Warm Up:
Wrist/Shoulder DROM
PA Clean Warmup x 3
*Childs Pose Progressions

Skill:
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 1

WOD:
“Grace”
30 Clean and Jerks (135/95)

BodyFit: 083

WOD:
8min AMRAP
18 Air Squats
12 Pushups
6 Pullups
Rest 4min
7min AMRAP
1 Farmers Carry (AHAP)
2,4,6,8…. Burpees
*Farmers carry is down and back
Rest 4min
Every 2min x 3
15 Calorie Row
Max Rep Wall Ball (20/14)