Archive for January 2019
February 1, 2019
Warm Up:Before WB – 2min Row – Easy Pace2rdsPA Clean Warmup (Build):10 Superfriend + 4 FS Then EB Pullunders Then 3 position Squat Clean (Build) Strength: Squat CleanLevel 1: TechniqueLevel 2: Find a Heavy 3 Choose Your Own Adventure: WOD:3 Rounds:500m Row10 Clean and Jerk (135/95)*Compare to 2.2.2018* Flex:4 Rounds:8 seated DB Press (Build)8 Front…
Read MoreJanuary 31, 2019
CrossFit: Warm up:10min WAMRAP 5/5 Reverse Lunge to High Knee10 KBS – American – Build:45 Plank / 5/5 Plank with pullunder5 Box Jumps Strength: Weighted Step UpAll Levels: 3 x 5/5*Heavier than 1.25.19* Partner WOD: “Danny and Arnold”20 Minute AMRAP:12 Push Press (95/65)8 Devil’s Press12 Box Jumps*Alternate movements* BodyFit: 291 Warm up:Get Your Chili Warm3rds10/10 Getup…
Read MoreJanuary 30, 2019
Warm up:3 x 1:00 / 1:00 Deadbugs3rds6 Strict Pullups 8 BB Good Mornings 10 KBS – (Build to working weight)5 Deadlifts Strength: DeadliftLevel 1: 3 x 5 (+ 5 lbs)Level 2: 4 x 6 (Build) WOD: “Back in the USSR”5 Rounds – 1min on/off30 Russian KBS (AHAP)
Read MoreJanuary 29, 2019
CrossFit: Warm up:10min WAMRAP 10 Banded Pullaparts10 Kips / Kipping Practice8 True Pushups :10 AB Sprint Strength: DB Bench PressAll Levels: 4 x 8 (Build)*Same as 1.11.19* WOD: “Oh Pat”21 – 15 – 9Cals ABT2BHRPU*Courtesy CF Linchpin* BodyFit: 290 Warm up:10min WAMRAP 10 Banded Pullaparts10 Kips / Kipping Practice8 True Pushups :10 AB Sprint WOD:10 Minute…
Read MoreJanuary 28, 2019
Warm up:Squat Prep 3rds20 Double Unders / Practice2/2 Knee Hug Lunge Vert Flex/Ext8/8 ML Stretch:45 Plank Strength: Weighted LungesAll Levels: 4 x 6/6 WOD: “Ice Queen”12 Minute AMRAP:4, 8, 12…DB Squat (50/35)DB Snatch (1, 2, 3, 4)20 Double Unders (Lateral Hop)
Read MoreJanuary 25, 2019
Don’t forget Happy Hour tonight Zone 28 aka Harmarville Lanes. Festivities begin when you get there or about 7pm. Family, friends, sig O’s all welcome. Hope to see you all there! Warm Up: Dynamic Warmup3rds5/5 Reverse Lunge to High Knee *Elevated if necessary*10/10 Single arm KBS – Build:40 Plank with pushup Strength: Weighted Step UpAll…
Read MoreJanuary 24, 2019
Don’t foget tomorrow is our first Happy Hour of the year at Zone 28 aka Harmarville Lanes. Family, friends, sig O’s are welcome. Hope to see you all there! CrossFit: Warm Up:3rds8/8 Bottoms Up KB Press10 Wall Drill5 :02 Pause Push Press (Build)10-8-6 Hang Power Cleans Strength: Push Press Level 1: 3 x 5 (+5)Level…
Read MoreJanuary 23, 2019
Warm Up: 3rdsPA Snatch Warmup (3-4-5) 6 Strict No Jump Burpees6 Box Jumps (30/24) ———————————–3 x 5 EB Pullunders Strength: Hang Squat Snatch Level 1: Technique Level 2: Heavy 3 WOD:“18.0”21-15-9DB Snatch (50/35)Burpee Over DB *Compare to 1.23.18*
Read MoreJanuary 22, 2019
CrossFit: Warm Up: 10min WAMRAP 10 Banded Pullaparts 10 Kips / Kipping Practice10 True Pushups 20 Double Unders / Practice Strength: DB Bench PressAll Levels: 4 x 8 (Straight)*Same weight as 1.11.19* WOD: “Double Duece”3rds15 Pullups30 Double Unders (3:1)Right into3rds15 T2B15 Box Jumps BodyFit: 288 Warm Up:5min Double Under PracticeThen8min WAMRAP 10 Kips / Kipping…
Read MoreJanuary 21, 2019
This Friday will be the 1st Happy Hour of 2019 and will take place at Zone 28 aka Harmarville Lanes. Festivities begin when you get there or approximately 7pm. Family and friends are welcome Warm Up: Squat Prep3rds:15 Lunge Hold (R&L) *add weight if necessary:30 Side Pillar (R&L)10-8-6 Cleans (Muscle – Hang – Floor) *Build10-8-6…
Read More