Archive for February 2019
February 15, 2019
Warm Up:Before WB – 500m Row 3rds6 Strict Pullups 6/6 Bottoms Up KB Press6 Burpees 6 Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 3 (Build) Choose Your Own Adventure:WOD:30 Strict Pull-ups30 Strict Burpees30 Cal Row*Break up However* Flex:3 Rounds:8 Barbell Curls with 3 second Negatives6 Strict Pull-ups…
Read MoreFebruary 14, 2019
CrossFit Warm Up:Hip Mobility8min WAMRAP 20 Double Unders / Practice 5/5 Reverse Lunge to High Knee :45 Pillar 5 Box Jumps (30/24) Strength: Weighted Step UpAll Levels: 3 x 3/3 Partner WOD:“Tunnel of Love”50 – 30 -10Cals Assault Bike100 – 60 – 20Wall Balls (20/14)Box Jumps (24/20)Double Unders (3:1) BodyFit 295 Warm Up:10 min WAMRAP20 Double…
Read MoreFebruary 13, 2019
Warm Up:3rds10 Banded Pullaparts6 Strict No Jump Burpees 10-8-6 Cleans (Hip – Hang – Full) *Build to working weight10-8-6 Jerks Strength: DB Bench PressAll Levels: 4 x 7 (Straight)*Same as 1.29.2019* WOD: Tester10 Minute AMRAP3, 6, 9…Cleans (95/65)JerksBurpees
Read MoreFebruary 12, 2019
CrossFit Warm Up:Squat Prep —————–PA Clean Warmup X 2:45 Pillar x 2—————–5 EB Pullunders x 2—————–3 position Squat Clean (Build) Strength: Squat CleanLevel 1: TechniqueLevel 2: Heavy 2 WOD: Tester2000m Row for Time BodyFit 294 Warm Up:Before WB – 500m Row – Easy Ankle Circuit8min WAMRAP20 Double Unders / Practice10 KBS – Russian – Build5…
Read MoreFebruary 11, 2019
**In the case that we need to cancel the 6am class tomorrow morning I will update our FB group as well as send an email. I will do this no later than 5:30am.** Warm Up:Squat Prep3 Rounds:10 Kipping/Kipping Practice0:10 Superfriend into 4 Thrusters (Build)5/5 Lunges Strength: Weighted LungesAll Levels: 5 x 5/5 WOD: “Fran”21-15-9Thrusters (95/65)Pull-ups
Read MoreFebruary 8, 2019
Warm Up:3rds1:00 Deadbug 8 Kang Squats 6 Athletic BurpeesDeadlifts Strength: DeadliftLevel 1: 1 x 5 (+10 lbs)Level 2: 7 RM – Go for it! Choose Your Own Adventure:WOD:15 Cleans (155/115)30 Burpee Over Bar60 Wallballs *Compare to 2.9.2018* Flex:Superset 4×10 Barbell Curls10/10 Dumbell SnatchThen3 x 10 Med Ball Throw Sit-ups
Read MoreFebruary 7, 2019
CrossFit Warm Up:Hip Mobility2rds200m Row 5/5 Knee Hug Lunge Step :30 Side Pillar (R&L) Strength: Weighted Step UpAll Levels: 3 x 4/4 WOD: “Row. Row. Row your boat”Row 1000mRest 4minRow 750mRest 3minRow 500mRest 2minRow 250m BodyFit 293 Warm Up:2min Row – Easy pace Skill: Row Review WOD:Teams of 3Row 10,000m*Rotate every 250m***40min Cap*****If team of 2,…
Read MoreFebruary 6, 2019
Warm Up:PA Snatch Warmup 10 Kips / Kipping Practice Then 2 x 5 EB Snatch Pullunders Then 3 position Squat Snatch (Build) Strength: Squat SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:Partner WOD15 Minute AMRAP20 Cal AB20 Squat Snatch (95/65)20 T2B*Work Split Evenly*
Read MoreFebruary 5, 2019
CrossFit Warm Up:10min WAMRAP25 Double Unders / Practice10/10 Banded Rotations 8/8 Bottoms Up KB Press10-8-6 – Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Straight)*Same as 1.16.19* WOD:12 Minute EMOMEven: 5/5 Rotational Ball Slams, Max Rep DU/SUOdd: RestScore is number of DU/SU*Compare to 2.7.2018* BodyFit 292 Warm…
Read MoreFebruary 4, 2019
Mobility Monday: Thoracic Rotation Warm up:Squat Prep3rds10 Scap Progression5/5 Knee Hug Lunge Step 5/5 Pillar to Press 10-8-6 Thruster (Build) Strength: Bulgarian Split SquatsAll Levels: 5 x 5/5 WOD: “On the Seventh Day”7 Rounds for Time7 Thrusters (95/65)7 Pullups100m Run
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