Posted on

August 31, 2018

Warm Up:
Overhead Prep
3rds
PA Clean Warmup (Build)
2/2 Knee Hug Lunge Step Vert Flex Ext
5 Box Jumps (AHAP)
Then
3 x 3 Clean and Split Jerk

Strength: Clean and Jerk
All Levels: 1RM
*This is a test – go get a PR!

Choose Your Own Adventure:

WOD:
10/10 DB Snatch (50/35)
10 Pullups
10/10 Single Arm Lunge
10 Pullups
10/10 Single Arm DB Press
10 Pullups
10/10 Single Arm Lunge
10 Pullups
10/10 DB Snatch

Flex Sesh:
4 x Standing DB Press (AHAP)
4 x Starr Shrugs (AHAP)
Finisher: 50 Evil Wheels

Posted on

August 30, 2018

CrossFit: 

Warm Up:
Ankle Circuit
5min Double Under Practice
Squat Prep
3 x :10 Superfriend + 4 FS (Build)
3 x :15 Hollow Hold
3 x :15 Superman Hold

Partner WOD: “A man and his dog”
20min Clock
0-5min – AMRAP Double Unders / Lateral Hops
5min-10min – AMRAP Front Squat (135/95)
10min-15min – AMRAP MB2T (R+L=1)
15min-20min – Max Cals AB
*Score each round individually*
*Work may be split up however pair decides*

BodyFit: 250

Warm Up:
Get Your Chili Warm
Shoulder Prep
3rds
10 KBS – American (Build to working weight)
:40 Plank with pushup

WOD:
30min – :30 on / :30 off
KBS – American (53/35)
HRPU
Cals AB

Posted on

August 28, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
10 Knee Hug Walking Lunge
10 Plate Touches (Build)
10/10 Russian Twists

Strength: 15min clock
4 x 6 Strict Pullups *Add weight if necessary
4 x Fastest Front Carry

WOD:
Buy In: 800m Run
21-15-9
T2B
Rotational Ball Slam
9-15-21
KBS – Russian (53/35)
KB Walking Lunge
Cash Out: 800m Run

BodyFit: 247

Warm Up:
3rds
10 Scap Progression
10 Knee Hug Walking Lunge
10 Plate Touches (Build)

Trunk:
2rds
3 way Pillar Series
10/10 Getup Situp

WOD:
Buy In: 800m Run
21-15-9
T2B
Rotational Ball Slam
9-15-21
KBS – Russian (53/35)
KB Walking Lunge
Cash Out: 800m Run

 

Posted on

August 24, 2018

Warm Up:
Deadbugs 1:00/1:00 x 3
3rds
8 BB Good Mornings
8 Austrailan Pullups
5 Box Jumps (AHighAP)
5 Deadlifts (Build to heavy)

Strength: Deadlift
Level 1: 3RM
Level 2: 1RM – Go Get a PR!

Choose Your Own Adventure:

WOD: Faceoff Retest
For Time
250m Row
20 Cals AB
12 Burpees

Flex Sesh:
4x Superset
8 Hex Press – AHAP
8 DB Pullovers – AHAP
Then
4 x 8/8 Hammer Curls

Posted on

August 23, 2018

CrossFit: 

Warm Up:
Parnter Mobility
PVC Positions
BB Complex – 3-position Snatch +3 OHS (Build)

Strength: Squat Snatch
All Levels: Technique
*Sets of 3 building in weight*

WOD: “Nancy”
5rds
400m Run
15 OHS (95/65)
*Compare to 4.5.17*

BodyFit: 248

Warm Up:
Squat Prep
3rds
10/10 Bottoms Up KB Press
8/8 Getup Situp
10 Plate Touches
10 Goblet Squat (Build)

WOD: “Hot Rod” – Coutrest of CFNE
24-20-16-12
Calorie AB
Alternating DB Snatch (50/35)
Calorie AB
DB Goblet Squat (50/35)

Posted on

August 22, 2018

Warm Up: Coach Lead
Overhead Prep
PA Clean Warmup (Build)
Split Jerk Footwork
Double Under Practice

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

WOD: “Rodeo”
8min Clock
15 Clean and Jerk (135/95)
25 Double Unders (Lateral Hops)
10 Clean and Jerk (155/115)
25 Double Unders
5 Clean and Jerk (185/135)
25 Clean and Jerk
MR Clean and Jerk (205/145)

Posted on

August 21, 2018

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Progression
:15 Table Top Stretch
5 Strict No Jump Burpees
15 Air Squats

Strength:
All Levels: On a 15min clock
4 x 6 Strict Pullups
4 x 6 Strict Dips
*Add weight if necessary*

Team WOD:
“The Chipmunks”
Teams of 3
Run: 400m-200m-100m
100 Pullups
150 Burpees
200 Wall Balls
*Each team member must run each distance 1 time*
**Further explanation in class**

BodyFit: 247

Warm Up:
5rds of “Cindy”
*20 Double Unders/Practice between each round*

For Time:
50 Pullups
50 Calories (AB/Row)
50 Burpees
50 Calories (AB/Row)
50 Wallballs
500 m Run
50 Double Unders
*Switch between AB and Row*
**Compare to 8.31.17**