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February 1, 2019

Warm Up:
Before WB – 2min Row – Easy Pace
2rds
PA Clean Warmup (Build)
:10 Superfriend + 4 FS
Then
EB Pullunders
Then
3 position Squat Clean (Build)

Strength: Squat Clean
Level 1: Technique
Level 2: Find a Heavy 3

Choose Your Own Adventure:

WOD:
3 Rounds:
500m Row
10 Clean and Jerk (135/95)
*Compare to 2.2.2018*

Flex:
4 Rounds:
8 seated DB Press (Build)
8 Front Rack DB Squats (Straight)
Then
1min max effort pushups

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January 31, 2019

CrossFit:

Warm up:
10min WAMRAP
5/5 Reverse Lunge to High Knee
10 KBS – American – Build
:45 Plank / 5/5 Plank with pullunder
5 Box Jumps

Strength: Weighted Step Up
All 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 Press
12 Box Jumps
*Alternate movements*

BodyFit: 291

Warm up:
Get Your Chili Warm
3rds
10/10 Getup Situp
10/10 Standing Teapots
20 Double Unders / Practice

WOD: Courtesy of CrossFit New England
1500m Row / 75 Cal AB
100 DUs
50 Cal AB / 1000m Row
100 DUs
1500m Row / 75 Cal AB
*Compare to 5.1.2018, BodyFit 217

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January 29, 2019

CrossFit:

Warm up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
8 True Pushups
:10 AB Sprint

Strength: DB Bench Press
All Levels: 4 x 8 (Build)
*Same as 1.11.19*

WOD: “Oh Pat”
21 – 15 – 9
Cals AB
T2B
HRPU
*Courtesy CF Linchpin*

BodyFit: 290

Warm up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
8 True Pushups
:10 AB Sprint

WOD:
10 Minute AMRAP:
10 T2B
10 HRPU
10 Cals AB
*Rest 5 Minutes then repeat
**Pick up where you left off

Optional Finisher:
3rds
10/10 Getup Situps
10 Evil Wheels

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January 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 Warmup
3rds
5/5 Reverse Lunge to High Knee *Elevated if necessary*
10/10 Single arm KBS – Build
:40 Plank with pushup

Strength: Weighted Step Up
All Levels: 3 x 6/6
*Heavier than 1.17.19*

Choose Your Own Adventure:

WOD:
15/10 Cals AB
15/15 Single Arm KBS
15/10 Cals AB
15 MB Clean to WB
15/10 Cals AB
15/15 KB Lunges
15/10 Cals AB
15 Burpees

Flex:
4rds
8 Pendley Rows
10 Rear Delt Flys
12 Hammer Curls

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January 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:
3rds
8/8 Bottoms Up KB Press
10 Wall Drill
5 :02 Pause Push Press (Build)
10-8-6 Hang Power Cleans

Strength: Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Heavier than 1.16.19*

Skill: Row Review

Partner WOD: “CatDog”
500m – 400m – 300m – 200m – 100m
Row
15-12-9-6-3
Hang Power Clean (135/95)
*Follow the leader style*

BodyFit: 289

Warm Up:
Dynamic Warmup
10min WAMRAP
20 Double Unders / Practice
15 Squat Progression (Air Squat – MB Thruster – Wall Ball)
10 KBS – Build to working weight
10 DB Press – Build to working weight

WOD:
20min AMRAP
20 Wall Balls (20/14)
20 Ball Slams
20 Situps
20 DB Press – (40/25)
20 KBS – Russian (AHAP)
*Every 2min 15 Double Unders / Lateral Hops*

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January 22, 2019

CrossFit:

Warm Up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
10 True Pushups
20 Double Unders / Practice

Strength: DB Bench Press
All Levels: 4 x 8 (Straight)
*Same weight as 1.11.19*

WOD: “Double Duece”
3rds
15 Pullups
30 Double Unders (3:1)
Right into
3rds
15 T2B
15 Box Jumps


BodyFit: 288

Warm Up:
5min Double Under Practice
Then
8min WAMRAP
10 Kips / Kipping Practice
10/10 MB2T
5 Broad Jumps

Skill: Rowing Technique

WOD:
4min work – 1min Rest
500m Row
Max Rep Pullups
500m Row
Max Rep Box Jumps
500m Row
Max Rep T2B
500m Row
Max Rep Double Unders
*Score is total reps of each movement*

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January 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 Prep
3rds
:15 Lunge Hold (R&L) *add weight if necessary
:30 Side Pillar (R&L)
10-8-6 Cleans (Muscle – Hang – Floor) *Build
10-8-6 Jerks

Strength: Bulgarian Split Squat
All Levels: 4 x 6/6

WOD: “KC Masterpiece”
3rds
18 Power Cleans (135/95)
15 Front Squats
12 Push Jerks
Rest 2min