Posted on

July 1, 2019

Happy 4th week! This coming Thursday July 4th we will have 1 class a Team WOD at 9am. Class will not be capped but please sign up in Pike 13. Our Friday schedule will be adjusted please stay tuned for details over the next few days.

Warm Up:
Overhead / Shoulder Prep
3rds
5 Tempo Goblet Squat (:03 down :03 hold)
10 Kips / Kipping Practice
5 OHS (Build)
100 Jog

Strength: Overhead Squat
All Levels: 5 x 5 (Build)

WOD: “Challenger”
5 Rounds
10 Front Squats (135/95)
10 Pull-ups
*Run 150m every 2 minutes

Posted on

June 28, 2019

Warm Up:
PA Clean Warmup x 2
Kipping Practice x 2
Tempo Goblet Squat – Heavy – (:03 down :03 hold)
—————
EB Pullunders
—————-
3 position Squat Clean (Build)

Strength: Squat Cleans
Level 1: Technique
Level 2: Work to Heavy 2

Choose Your Own Adventure:

WOD:
For Time
21-15-9
Power Cleans (115/85)
T2B

Flex Sesh:
4rds for completion
8 DB Pullovers (AHAP)
MR Hex Press
Then
Accumulate 50 Strict Leg/Knee Raises

Posted on

June 26, 2019

Warm Up:
400m Row – Easy
3 x 1:10 Deadbugs
3rds
8 BB Good Mornings (Build)
8 Australian Pullups
4 High Box Jumps
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+5)
Level 2: 1 rep every :30 for 12min
*Heavier than 6.12*

Partner WOD: “Sugar and Spice”
100m-200m-300m-400m-300m-200m-100m Rows
*Each partner must row each distance*
**15min cap**

Posted on

June 25, 2019

CrossFit:

Warm Up:
Ankle Circuit
4min Double Under Practice
Split Jerk Footwork
3rds
:45 Plank
10 Ring Rows
5 – :02 Pause Jerks (Build)

Strength: Jerks
All Levels – 10min EMOM – 1 rep build to heaviest

WOD: “That Itch”
3rds
20 S2OH (95-135-155)
10/10 Renegade Row
40 Double Unders (3:1)

BodyFit: 331

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
:10 Table Top Stretch
10 Pushups
10 Scap Progression

WOD:
22min AMRAP
5 Pullups
5 Dips
10 Double Unders (3:1)
200m Run
*Add 5 reps of pullups and dips and 10 DU each round. Always run 200m*

Posted on

June 21, 2019

Warm Up:
2rds
PA Clean Warm Up (Build)
100m Jog
Then
EB Pullunders
Then
3 x Position Squat Clean (Build)

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

Choose Your Own Adventure:

WOD:
12min AMRAP
100m Run
1,2,3…. Bear Complex (95/65)
*Compare to 6.14.18*

Flex Sesh:
4rds
10 DB Shrugs (AHAP)
20 Straight Arm Pushdowns
10/10 Hammer Curls

Posted on

June 20, 2019

CrossFit:

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progression
10 Wall Balls
10 Plate Touches

Strength: 15min clock
4 x 7/7 BB Walking Lunge
4 x 5 Strict Pullups *Add weight if necessary

WOD: “Chipped Ham”
60 Wall Balls (20/14)
50 Ball Slams
40 Situps
30 Pullups
20 Cals Rower
10 Burpees
*WOD is completed using a Tabata format*

BodyFit: 330

Warm Up:
3rds
250m Row
10 Kip / Kipping Practice
10 Squat Progression
5 Strict No Jump Burpees
10 Plate Touches

WOD:
60 Wall Balls (20/14)
50 Ball Slams
40 Situps
30 Pullups
20 Cals Rower
10 Burpees
20 Cals Rower
30 Pullups
40 Situps
50 Ball Slams
60 Wall Balls
*WOD is completed using a Tabata format*

Posted on

June 18, 2019

CrossFit:

Warm Up:
3rds
1:15 Deadbug
10 Pushups *Inch worm in and out of pushup*
8 BB Good Mornings (Build)
6 High Box Jumps (Build if necessary)
Deadlifts

Hero WOD:
“McGhee”
30min AMRAP
5 Deadlift (275/185)
13 Pushups
9 Box Jumps (24/20)

BodyFit: 329

Warm Up:
Row 500m – Easy
8min WAMRAP
10 Banded Pullapars
5 High Box Jumps (Build)
10 True Pushups

WOD:
10-20-30-20-10
HRPU
Box Jump
125-250-375-250-125
Meter Row

Optional Finisher:
Accumulate 50 Floor Wipers and 30 Strict Pullups