Archive for June 2019
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 Prep3rds5 Tempo Goblet Squat (:03…
Read MoreJune 28, 2019
Warm Up: PA Clean Warmup x 2Kipping Practice x 2Tempo 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 21-15-9Power Cleans (115/85)T2B Flex Sesh: 4rds for completion8 DB Pullovers (AHAP)MR…
Read MoreJune 27, 2019
CrossFit and BodyFit 332: Warm Up: Heat Yo MeatWOD Setup Hero WOD:“Whitten”5rds22 KBS – American22 Box Jumps (24/20)400m Run /500m Row22 Burpees22 Wall Balls (20/14)*40min cap**Compare to 6.27.18
Read MoreJune 26, 2019
Warm Up: 400m Row – Easy3 x 1:10 Deadbugs 3rds8 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**
Read MoreJune 25, 2019
CrossFit: Warm Up: Ankle Circuit 4min Double Under PracticeSplit Jerk Footwork3rds:45 Plank 10 Ring Rows 5 – :02 Pause Jerks (Build) Strength: JerksAll Levels – 10min EMOM – 1 rep build to heaviest WOD: “That Itch” 3rds20 S2OH (95-135-155)10/10 Renegade Row 40 Double Unders (3:1) BodyFit: 331 Warm Up:Ankle Circuit 8min WAMRAP 20 Double Unders…
Read MoreJune 24, 2019
Warm Up: Shoulder Prep/Overhead Mobility3rds10 Goblet Squat (Build)5 Strict No Jump Burpees10 EB OH Squat Strength: Overhead Squat All Levels – 5 x 6 (Build) WOD: Courtesy of Deuce Gym“Venice Beach”1 mile Run50 Back Squat (135/95)30 Burpee To Plate *Compare to 4.30.18*
Read MoreJune 21, 2019
Warm Up: 2rdsPA 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: 4rds10 DB Shrugs (AHAP)20 Straight Arm Pushdowns10/10 Hammer Curls
Read MoreJune 20, 2019
CrossFit: Warm Up:3rds2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Scap Progression10 Wall Balls 10 Plate Touches Strength: 15min clock4 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 Rower10 Burpees *WOD is completed using a…
Read MoreJune 19, 2019
Warm Up: Shoulder DROM 3rds 8/8 Single Arm Press 10 KBS (Build to working weight) 10/10 Russian Twists Strength: Landmine Press All Levels: 10-8-6-4-4-4 (Build across) WOD: “Diane Sawyer”Every 4min x 420 KBS – American (53/35)20/14 Cals AB *Intensity based on how you feel*
Read MoreJune 18, 2019
CrossFit: Warm Up: 3rds1:15 Deadbug10 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 – Easy8min WAMRAP10 Banded Pullapars 5 High Box Jumps (Build)10 True Pushups…
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