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December 7, 2018

Warmup:
10min WAMRAP
:20 N2Wall HS Hold
5/5 Reverse Lunge to High Knee
8/8 ML Press
5 Athletic Burpees

Strength: 15min Clock
4×6 HSPU
4×6/6 Weighted Step up

WOD:
Choose your own Adventure

A) 8 min AMRAP
8 DB Front Rack Lunge
8 DB Burpee
8 DB Snatch (Alternate R/L Rounds)

B) Flex
3 Rounds
4×8 Bicep Curl to Arnold Press
Max Rep Split Squat

Posted on

December 6, 2018

CrossFit:

Warmup:
5min Double Under Practice
3rds
1:00 Deadbug
15 Banded Good Mornings
6 Strict Pullups
5 Box Jumps
6-8 Deadlift (Build to working weight)

WOD:
“John Tipping II”
4 Rounds
15 Deadlift (225/155)
15 Box Jumps
50 DU (3:1)

*Remaining time in class work on something you suck at (Spoiler alert we all suck at something)*

BodyFit 0277

Warm Up:
8min WAMRAP
10 Scap Progression
10 KBS (Build to working weight)
10 Air Squats — Wall Balls
5 Strict No Jump Burpee

WOD:
50 Burpees
50 Wallballs
50 KBS (Russian)
50 Pullups
50 Calories Bike/Row
*Repeat of BodyFit 039*

Cashout: Trunk Work
On a 10min clock
10/10 Getup Situp
10 Evil Wheels

Posted on

December 4, 2019

CrossFit

Warmup:
3rds
PA Snatch Warmup (3-4-5)
5 Box Jumps (AHighAP)
10 Pushups
Then
3 x 3 position Power Snatch

Strength: Power Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Holy Minute, Batman”
5 Rounds
5 Snatch (75-80%)
10 Pushups
15 KBS (Russian AHAP)
Rest :60 seconds

BodyFit 276

Warm Up:
3rds
20 Double Unders / Practice
8/8 ML Press
10 KBS – American (Build)
:40 Plank with press (:10 intervals)

WOD:
7 min AMRAP
10/7 Assault Bike
10 DB Snatch (Alternate rounds)
20 DU (3:1)
Rest 4min
5min AMRAP
5,10,15….
Pushup
KBS – Russian (AHAP)
Rest 4min
7min AMRAP
15 Situps
15,30,45…
Double Unders (3:1)

 

Posted on

December 3, 2018

Warmup:
Squat Prep
3rds
2/2 Knee Lunge Step Vert Flex Ext
10 KB High Pull (AHAP)
10 Ring Rows
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3×5 (+5)
Level 2: Cluster
3 x 1 x 3 / :15, :30, :45

WOD:
“Santa’s Sacks”
10min AMRAP
10 DB Hang Cleans (50/35)
10/10 Split Squat (BW)
10 Ball Slams