Archive for September 2019
October 1, 2019
CrossFit Warm Up:3 mins DU practiceTHEN- EMOM 12mins: 1) 6/6 side plank rotations 2) 6/6 EB 1/2 Kneel Landmine Press 3) :15 x2 Ring or Box Static hold 4) 10 Athletic Burpees Strength:15min Clock 5 x 5 Landmine Press5 x 5 Dips WOD: “Doublemint”12min AMRAP 10 Burpees 20 Cal Row 40 Double Unders (Lateral Hops)…
Read MoreSeptember 30, 2019
Keep an eye out for new membership plans! If you wish to change your plan, please make sure to do so in a timely fashion so you can get the most out of your membership. Your membership will automatically be changed to an equivalent plan if no action is taken. A couple of things to…
Read MoreSeptember 27, 2019
QuickFit Warm Up:2 Rounds1 Round of Cindy10 KBS (build) WOD: “Up the river. Down the river.”500m Run 40 Air Squats 30 KBS – Russian (50/35)20 HRPU 10 C2B Pull-ups20 HRPU 30 KBS – Russian 40 Air Squats 500m Run CrossFit Warm Up:3 Rounds10 Scapulas Progression10 DB Pull-overs10 Pushups6/6 Weighted Step-ups (build) Strength: Bench PressLevel 1:…
Read MoreSeptember 26, 2019
CrossFit Warm Up:3 rounds6 Double Bottoms-up KB Press10 Scap Progression4/4 Lunge Step With Vertical Flexion:30 Nose-to-wall Handstand Hold Strength: 15min Clock Strict Pull-ups 4 x 6 Strict HSPU 4 x 6 WOD:500m Row 50 S2OH (95/65) 25/25 Walking Lunges 500m Row 50 Wall Balls (20/14)50 KBS – Russian (AHAP) 500m Row *Chipper style* BodyFit Warm…
Read MoreSeptember 25, 2019
QuickFit Warm Up:Get your chili warm!2 Rounds:10 AB Sprint100m Row (fast) WOD: “.30 Cal”15min AMRAP 30 Cal AB 30 Situps 30 Cal Row 30 Situps CrossFit Warm Up:Half Tabata Deadbugs (4 rounds of :20 on, :10 off)3 RoundsPower Athlete Clean Warm Up7 Glue Bridges:10 AB SprintDeadlift Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5…
Read MoreSeptember 24, 2019
CrossFit Warm Up: Strength: Hang SnatchLevel 1: TechniqueLevel 2: 5 x 5 (Build) WOD: “Hello darkness, my old friend”6rds 5/5 DB Snatch (50/35) 10 Box Jumps (24/20)50m Sprint Rest :60 BodyFit Warm Up: Partner WOD: 800m Run 800 DB Snatch (50/35) 80 Box Jumps (24/20)600m Run 60 DB Snatch 60 Box Jumps 400m Run 40…
Read MoreSeptember 23, 2019
QuickFit Warm Up:2 rounds6 inch Worms w/ Pushup10 Air Squats10 Plate Touches20 Double Unders/Practice WOD:50 Burpees 50 Double Unders 100 Wall Balls 100 Double Unders 50 Ball Slams (25/20)50 Double Unders CrossFit Warm Up:Squat Prep3 Rounds5 Strict Pull-ups6 Glute Bridges 20 Double Unders/Practice5 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2:…
Read MoreSeptember 20, 2019
QuickFit Warm Up: WOD:50 Double Unders 50 Pullups 50 Double Unders 50 Ball Slams 50 Double Unders 50 Situps 50 Double Unders 50 Cal Row CrossFit Warm Up: Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 5 Choose Your Own Adventure WOD:3rds 10 Deadlifts (225/155) 50 Double Unders Flex:4 x 6 Hex…
Read MoreSeptember 19, 2019
CrossFit Warm Up: Strength:Barbell Lunges 4 x 5/5 *Heavier than 8.15.19* Partner WOD:Part A 150 Wall Balls (20/14)150 KBS – American (AHAP)Part B 100 Renegade Rows (R&L=1) 500m Odd Object Carry (Heavy) *1st couplet must be completed before starting 2nd couplet. Both partners work at the same time, rotation is up to pair.* BodyFit Warm…
Read MoreSeptember 18, 2019
QuickFit Warm Up: Partner WOD:12 Minute Clock Max Cals AB Max DB Hang Cleans *Partners work simultaneously and rotate every min* CrossFit Warm Up: Strength: Low Hang CleansLevel 1: TechniqueLevel 2: Work to a heavy 3-4 reps for the day WOD: “Done gone”EMOM Even: 5 Cleans (135/95) Odd: Rest *In the remainder of the minute…
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