Archive for August 2019
August 30, 2019
QuickFit Warmup: 400m Run 2rds5 Strict No Jump Burpees10 KBS – American WOD: 15min clock3rds400m Run 10 Devils Press ( 45/30)Remaining Time: Max MB2T CrossFit Warm Up:3rds10 Banded Pullaparts 10 Dynamic Pushups5 High Box Jumps 5 Hang Cleans + 5 Jerks (Build) Strength: DB BenchAll Levels: 4 x 4 (Straight)*Weight from 8.16.2019**Slight incline Choose Your…
Read MoreAugust 29, 2019
CrossFit Warm Up:Before WB – 3min Row – Easy3rds3 point hinge drill6 Strict Pullups4 Burpee Walkups 1:00 Deadbug Deadlifts – Build to working weight WOD:2 Rounds50 Cal Row40 Deadlifts (185/125)30 Burpees800m Run BodyFit Warm Up:3min Get Your Chili Warm 3rds:40 Plank with pushups10 Plate Touche10 DB Push Press (Build to working weight):10 AB Sprint WOD:…
Read MoreAugust 28, 2019
QuickFit Warm Up: Get Your Chili Warm WOD: Tabata x 8Meter Row Cals AB Mt. Climbers (R+L=1)*1min rest between movements* CrossFit Warm Up:Hip Mobility3rds10 Scap Progression8 Ring Rows (Underhand)5 Lungesters (Build) ;10 AB Sprint Strength: Superset4 x 6/6 Barbell Lunges6 Strict Chin-ups Partner WOD:15 Minute AMRAP15/10 Cal AB15 Thrusters (95/65)15 Pull-ups*Alternate Movements
Read MoreAugust 27, 2019
CrossFit Warm Up:Overhead / Wrist MobilityPA Snatch Warmup x 2 4 Broad Jumps x 2—————————5 Snatch Pullunders x 2—————————3 position Snatch + OHS (Build) Strength: SnatchLevel 1: TechniqueLevel 2: Find a Heavy 1 Rep*Heavy for today, but go get a PR if it feels good! WOD: “Zee Germans”10 Minute EMOM3 Hang Snatches @80%3 Power Snatches…
Read MoreAugust 26, 2019
Remember we are starting our trial schedule change this week. Other than the changes listed below, all other scheduled classes remain the same. See a coach for more details.QuickFit will be offered on Mondays, Wednesdays, and Fridays from 5:30AM-6:00AM.CrossFit will be now be offered on Tuesdays and Thursdays at 6:00AM and there will be no…
Read MoreAugust 23, 2019
Warm Up:3rds1:00 Deadbug 12 Banded Good Mornings8 BB Bent Over Row 10-8-6 – Hip – Hang – Floor Clean (Build to working weight) Strength: Barbell RDLAll Levels: 4 x 6 (Build)*heavier than 8.14.2019 Choose Your Own AdventureWOD:15 – 12 – 9 – 6 – 3Power Cleans (95/65)Cals Assault Bike Flex:4 x 8 Unbroken Hang Cleans…
Read MoreAugust 22, 2019
CrossFit Warm Up:Get Your Mind Right & WOD Setup WOD: “The Seven”7 Rounds For Time7 Handstand Pushups7 Thrusters (135/95 lb)7 Knees-to-Elbows7 Deadlifts (245/165 lb)7 Burpees7 Kettlebell Swings (70/50)7 Pull-Ups*40min Cap* BodyFit 347 Warm Up:8min WAMRAP 8/8 ML Press8/8 Single Arm Press10 KB High Pull (Heavy)DB Squat Progression100m Run (+100m each round) WOD:0-10 Minutes1 Mile RunMax…
Read MoreAugust 21, 2019
Warm Up:Before WB: 3min Warmup RowOverhead/Wrist Prep——————————-PA Snatch Warmup x 2 5 High Box Jumps x 2 ——————————-3 x 5 Snatch Pullunders Strength: Squat SnatchLevel 1: TechniqueLevel 2: 5 x 2 (Build) WOD: “30 Going on 30”30 Cleans (135/95)30 Box Jump Overs (24/20)30 Cal Row
Read MoreAugust 20, 2019
CrossFit Warm Up:Ankle Circuit8minWAMRAP :15 Table Top Stretch10 Kips / Kipping Practice w/ partner10 KBS – American (Build)Double Unders / Practice Strength: 15 Minute Clock4 x 8 Dips4 x 8 Bent Over Underhand Barbell Rows WOD:12 Minute AMRAP5 Devils Press (45/30)10 T2B20 DU (3:1) BodyFit 346 Warm Up:Ankle Circuit 8min WAMRAP 10 Scap Progression10 Plate…
Read MoreAugust 19, 2019
Warm Up:Squat/Overhead Prep3rds10 Banded Pullaparts10 Pole Squats 10-8-6 Overhead Squat (Build)100m Jog Strength: Overhead Squat All Levels: 3 x 5 (Straight)* heaviest from 7.22.2019 WOD: “Nancy”5 Rounds for Time400m Run15 OHS (95/65)*Compare to 8.23.18*
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