Archive for June 2018
June 29, 2018
Warm Up: Deadbugs – 1:00 on / 1:00 off x 3 3rds 12 Banded Good Mornings 10 Austrailan Pullups 8 BB RDL (Build to heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 4 @ 85% of 3RM Partner WOD: “Hurricane and Rosey” 12min AMRAP 50m Farmers Carry Driveway Run
Read MoreJune 28, 2018
CrossFit: Warm Up: 3rds 10 Banded Pullaparts 2/2 Leg Cradle Lunge Step Vert Flex/Ext 5/5 Getup Situps 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest weight from 6.13.18* WOD: “Ants Marching” 10 – 1 – Front Rack Front/Back Lunges (75/55) 1 – 10 Rotational…
Read MoreJune 27, 2018
Warm Up: Heat Yo Meat WOD Setup Hero WOD: “Whitten” 5rds 22 KBS – American 22 Box Jumps (24/20) 400m Run /500m Row 22 Burpees 22 Wall Balls (20/14) *40min cap **Compare to 3.14.17 BodyFit**
Read MoreJune 26, 2018
CrossFit:Â Warm Up: Heat Yo Meat (3-5min) Split Jerk Footwork PA Clean Warmup x 3 (Build) Overhead Mobility 3-position clean + 3 Jerks (Build) Strength: Clean and Jerk Level 1: Technique Level 2: 4 x 4 Build WOD: “GUD” 20-15-10-5 Ground to Overhead *30 Double Unders (3:1) between each round *Increasing weight each round* BodyFit:…
Read MoreJune 25, 2018
Warm Up: Squat Prep 3rds 10 Scap Progression :10 Hollow & Arch Hold 10 KBS – American (Build) 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest weight from 6.11.18* WOD: “American Way” 50 Thrusters (45/35) 40 Pullups 30 KBS – American (53/35) 20…
Read MoreJune 22, 2018
Warm Up: 3rds 10 Kips /Kipping Practice 10 Knee Hug Walking Lunge 10 True Pushups 10 Straight Leg Lifts Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 6 *Heavier than 6.13* WOD: “Dumb Bells” 6rds 8 T2B 8/8 DB Front Rack Walking Lunges (40/25) 8 DB Press
Read MoreJune 21, 2018
CrossFit:Â Warm Up: 8min WAMRAP :20 Nose 2 Wall HS Hold 5 Box Jump + 3 Air Squat 10 KBS – American (Build) Strength: 10min Alternating EMOM Even: 8 HSPU Odd: 8/8 Weighted Lunges WOD: Courtesy of CFNE “Kelen Helly” For Time 1rd “Kelly” 2rds “Helen” 1rd “Kelly” *1rd Kelly – 400m Run – 30…
Read MoreJune 20, 2018
Warm Up: Deadbugs 3 x 1:00 / 1:00 3rds 8 Feet Elevated Ring Rows 12 Banded Good Mornings Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 5 @ 80% *5.18 / 3RM* WOD: “That’s All” 30 Calorie Row 15 Deadlift (185/135) 30 Calorie AB 15 Deadlift (185/135) 30 Calorie…
Read MoreJune 19, 2018
CrossFit: Warm Up: PVC Positions 3rds PA Snatch Warmup (3-4-5) 5 Burpee Walkups 5 Box Jumps (Build) Overhead Mobility Strength: Hang Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Victory” 10min AMRAP 2,4,6…. Hang Snatch (95/65) OHS Burpee Over Bar BodyFit: 229 Warm Up: Get Your Chili Warm 3rds 8 Strict No…
Read MoreJune 18, 2018
Thank You to all the participants, volunteers, donors, etc. who helped make Weights for Wayne a huge success! We raised $2000 in support of pancreatic cancer and had a blast doing it. A big shout out to DJ and JC for doing such a great job organizing and preparing Alpha to be on point yesterday,…
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