Archive for April 2019
May 1, 2019
Warm Up:Chili Warm – 3min3rdsPA Clean Warmup (Build)5/5 Pillar with arm reach 10 KBS – American (Build)5 Power Cleans (Build) Partner WOD: “Rescue Rangers”60 S2OH (135/95)60 Russian KBS (AHAP)60 Cal AB40 Power Cleans (185/135)40 Russian KBS40 Cal AB20 DL (275/185)20 Russian KBS20 Cal AB*Chipper Style, Partners Split Work Evenly*
Read MoreApril 30, 2019
CrossFit Warm Up:Overhead/Rack MobilityPVC Positions 3rds3-position Snatch (Hip – Hang – Floor)5 High Box Jumps Strength: Power SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “Guy Ritchie’s 2nd”8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Power Snatch (135/95)2 – 4 – 6 – 8 – 10 – 12…
Read MoreApril 29, 2019
Warm Up:Squat Prep3rds:10 Goblet Lunge Hold (L&R)5 Tempo Goblet Squat 10 Scap Progression10 BB Bicep Curls Strength: Zercher SquatAll Levels: 5 x 5 (Build) WOD:12 Minute AMRAP6 Pull-ups6 Weighted Lunges (50/35)12 Situps6 Weighted Lunges
Read MoreApril 26, 2019
Warm Up:3rds1:00 Deadbugs 8 Ring Rows 8 Good Mornings Deadlifts Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 2: 3RM Choose Your Own Adventure WOD: “Sprint Tri”50 Cal Row40 Cal Assault Bike300m Run20 Cal Row10 Cal Assault Bike Flex:3 Rounds10 True Pushups10/10 Banded Hamstring Curls10 Feet Elevated Ring Rows10 DB RDL to Shrug (Heavy)
Read MoreApril 25, 2019
CrossFit Warm Up:3rds10 Banded Pullaparts 10 True Pushups 5 Strict No Jump BurpeesBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 2 (Build)*Heavier than 4.19.2019* WOD: “Death by Burpees”Minute 1 – 1 BurpeeMinute 2 – 2 BurpeesMinute 3 – 3 Burpees…*Add one burpee every minute until reps cannot be completed in…
Read MoreApril 24, 2019
Warm Up:Rack Mobility3rdsPA Clean Warmup (Build)8 Push Jerks 10/10 Standing Teapots 10/10 Over and Backs Strength: Power CleanLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “Voters Rights” 15 Minute AMRAP15 G2OH15 Rotational Ball Slams15/15 Lateral Hops (Over Bar)*Compare to 4.17.18*`
Read MoreApril 23, 2019
CrossFit Warm Up:Overhead PrepSplit Jerk Footwork3rds5 :02 Pause Jerks10 KBS (Build)5 High Box Jumps Strength: JerksLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “He hates these cans!”A: Every :30 for 10 Rounds1 Push Jerk1 Split JerkB: 150 Russian KBS for Time BodyFit 315 Warm Up:Ankle Circuit8min WAMRAP :20 N2W HS Hold10 Kips / Kipping…
Read MoreApril 22, 2019
I hope everybody had a nice holiday. If you indulged like I did get you butt to the gym and work off that candy! Warm Up:Squat Prep3rd8 Strict Pulls:25 Goblet Squat HoldBack Squat100m Jog Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 2 (Build) WOD: “Looper”5 Rounds20 WallballsBig Driveway Loop
Read MoreApril 19, 2019
Warm Up:Chili Warm – 3min 3rds10 Banded Pullaparts 5 Burpee Walkups :40 Plank w/ PushupBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 4 x 4 (Build)*Heavier than 3.29.2019* Choose Your Own Adventure WOD: “der Schädel”50 Cal Row50 Burpees50 DB Stepups (50/35) Flex:4 Sets15 Rear Delt Flys20 Plate Front Raises15 Incline DB Bench
Read MoreApril 18, 2019
CrossFit Warm Up:Run 400m 8min WAMRAP10 Scap Progression10 Squat Progression 20 Double Unders / Practice Partner WOD: “Ein, Zwei, Drei, Vier, Fünf”___ x 1 Mile Run___ x 100 Double Unders___ x 100 Wall Balls (20/14)___ x 100 Abmat Situps___ x 100 Pull-ups*Assign a number from 1 – 5 for each movement**Can break up the movement…
Read More