Posted on

May 1, 2019

Warm Up:
Chili Warm – 3min
3rds
PA 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 AB
40 Power Cleans (185/135)
40 Russian KBS
40 Cal AB
20 DL (275/185)
20 Russian KBS
20 Cal AB
*Chipper Style, Partners Split Work Evenly*

Posted on

April 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PVC Positions
3rds
3-position Snatch (Hip – Hang – Floor)
5 High Box Jumps

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

WOD: “Guy Ritchie’s 2nd”
8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Snatch (135/95)
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16
Box Jump (24/20)

BodyFit 317

Warm Up:
3rds
10 Plate Touches (Build)
5 Burpee Walkups
10 Squat Progression
:20 DB Squat Hold
5 High Box Jumps (Build)

WOD: “Deja Vu”
5 Rounds
3 DB Thrusters (60/40)
17 Box Jumps (24/20)
3 DB Thrusters
17 Burpees
3 DB Thrusters
17 Ball Slams

Posted on

April 25, 2019

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
10 True Pushups
5 Strict No Jump Burpees
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 2 (Build)
*Heavier than 4.19.2019*

WOD: “Death by Burpees”
Minute 1 – 1 Burpee
Minute 2 – 2 Burpees
Minute 3 – 3 Burpees…
*Add one burpee every minute until reps cannot be completed in the minute*
*Compare to 8.29.18*

BodyFit 316

Warm Up:
Chili Warm – 3min
3rds
10 Squat Progression
10 Scap Progression
5 Box Jumps

WOD: “Nobody Cares. Train Harder” – CF Linchpin
3 Rounds for Time
50 Air Squats
50 Situps
25 Pull-ups
10 Box Jumps (30/24)

Posted on

April 23, 2019

CrossFit

Warm Up:
Overhead Prep
Split Jerk Footwork
3rds
5 :02 Pause Jerks
10 KBS (Build)
5 High Box Jumps

Strength: Jerks
Level 1: Technique
Level 2: Find a Heavy 3

WOD: “He hates these cans!”
A: Every :30 for 10 Rounds
1 Push Jerk
1 Split Jerk
B: 150 Russian KBS for Time

BodyFit 315

Warm Up:
Ankle Circuit
8min WAMRAP
:20 N2W HS Hold
10 Kips / Kipping Practice
10 Plate Touches
20 Double Unders / Practice

7 Minute AMRAP
50 DU (3:1)
30 Ball Slams (25/20)
10 C2B
5 Minute Rest
2rds
8 Wall Walks
20/20 Russian Twists
5 Minute Rest
For Time
400m Farmers Carry (AHAP)

Posted on

April 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 Prep
3rd
8 Strict Pulls
:25 Goblet Squat Hold
Back Squat
100m Jog

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 2 (Build)

WOD: “Looper”
5 Rounds
20 Wallballs
Big Driveway Loop

Posted on

April 19, 2019

Warm Up:
Chili Warm – 3min
3rds
10 Banded Pullaparts
5 Burpee Walkups
:40 Plank w/ Pushup
Bench Press

Strength: Bench Press
Level 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 Row
50 Burpees
50 DB Stepups (50/35)

Flex:
4 Sets
15 Rear Delt Flys
20 Plate Front Raises
15 Incline DB Bench

Posted on

April 18, 2019

CrossFit

Warm Up:
Run 400m
8min WAMRAP
10 Scap Progression
10 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 and order however you like*

BodyFit 313

Same as CrossFit