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November 1, 2019

QuickFit

Warm Up:
2 rds
30 Over the Line Quick Steps
10/side Deadlift with Slam Ball Twist
10/side Side Plank Rotations

WOD:
3,6,9,12,15,18,21
Rotational Ball Slam Situps
25 Double Unders (Lateral Hops)

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20-30 Over the Line Quick Steps
2) 6-10/side Deadlift with DB Twist
3) 6-10 Bridge with DB Pullover

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 3×3 @ 100% 5RM

Choose Your Own Adventure
WOD:
10min AMRAP
3,6,9…
Rotational Ball Slams Situps
25 Double Unders (Lateral Hops)

FLEX:
4 Rounds
8 KB Sumo Deadlifts
10/10 Seated Incline DB Curls
10 Medball to Toes

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October 31, 2019

CrossFit

Warm Up:

Run/Row/AB/DU
EMOM 9:00
1) 10-15 Tuck Jumps
2) 12-15 Banded Front Rack Squats
3) 5 x :3-:5 Chin over bar or Ring Row Iso holds (Chinup Grip)

Strength: SuperSet 4x
6 BB Front Rack Lunges
6 Chinups (Scale: Toe Assist)

WOD: “This is Halloween”
7rds
7 Burpee BJ Over (24/20)
7 Thrusters (95/65)
7 Pullups
*15min cap*
**Compare 11.2.18**

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 12-15 Banded Thrusters
2) 10-15 Tuck Jumps
3) 10-15 Dual DB Suitcase Deadlift

Partner WOD: “Monster Mash”
21-15-9-9-15-21
Thrusters (95/65)
Box Jumps
DB Cleans (40/25)
Finisher: Accumulate 30 Straight Leg Lifts & 30/30 Russian Twists

Barbell

Hang Clean – Heavy Single then 60% of Single for MR
Landmine rows 4×10 (Build)
Lateral Raise 4×10 (half/full)
SuperSet 4x:
a) 25 Russian Swing
b) 25 Situps

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October 30, 2019

QuickFit

Warm Up:
2 rds
10 Ring Face Pulls
10 High Pull to External rotation to OH Press (10# or < DB/plate)
10 Air Squats

WOD:
Every 3min x 5
250m Row
10/10 DB Snatch

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-10/side Quadruped Banded Thoracic Rotations
2) 6-8/leg KB/DB Single Leg RDL
3) 2 laps Snap Skips
THEN
3×6-8 Muscle Clean (build each set)

Partner WOD: “Vlad the Impaler”
400m Run
10-20-30-20-10 Power Clean (135/95)
20-40-60-40-20 KBS – Russian (53/35)
*Partners alt. 100m sprints*
**Partners work simultaneously, split work evenly**

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October 29, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 15-20 Banded Bent/Hollow PullDowns
2) 3 Wall Walks or 10/10 Plank Shoulder Taps
3) 10-15 Ring Face Pull

Strength: 15 Minute Clock
St. Pull-ups (Scale: Toe Assist) – 4×6
St. HSPU (Scale: Z-press or Pike) – 4×6

WOD: “Spicy Donut”
Buy In: 500m Row
Total Work
40 T2B
40/40 Sin. Arm DB Press (50/35)
Cash Out: 500m Row

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 15-20 Bent/Hollow PullDowns
2) 3 Wall Walks or 10/10 Plank Shoulder Taps
3) 10-15 Ring Face Pull

WOD:
Retest: BF 093
1000m Row
80 Plate Touches
750m Row
60 Situps
500m Row
40 Pullups
250m Row
20 Burpees

Barbell

DB Incline Bench 4×8 (Build)
Strict Press 4×6 (Straight)
Depth Pushup 4xMR
SuperSet 4x:
a) 12 Bent Over Fly
b) Max Rep Banded tri ext.
Trunk: 100 Straight Arm Russian Twists

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October 28, 2019

QuickFit

Warm Up:
2 rds
10/10 Mt. Climbers
25 Frog Pumps
5 Tempo 3311 Wall Ball Squat

WOD:
18min AMRAP
5 Burpees
10 Wall Balls
15/10 Cals AB
*Add 5 burpees and 10 Wall Balls each rd*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 25-30 Frog Pumps
2) 15-20 KB GoodMorning
3) 3-5 Tempo 3311 Goblet Squat

Strength: Back Squat
Level 1: 1×5 (+5lbs)
Level 2: 3×4 @ 95% of 5RM

WOD:
3rds
50 Wall Balls
Rest 1:1

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October 25, 2019

CrossFit

Warm Up:
2 rds
5 Push ups
10 Tuck Jumps
20 Air Squats

WOD:
50 Cals AB
50 Burpees
50 Box Jumps
25/25 Renegade Rows
*Can choose any order but must be done in sets of 50*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 6-10 Scap Pushups on Forearms
2) 5-10 Dynamic Push ups
3) :30 Hollow Hold or Bent Hollow Hold

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3×5 @ 90% 5RM

Choose Your Own Adventure:
WOD:
100 Cals AB
*1min on/off *
**Compare to 9.14.18**
Optional Finisher: Accumulate 50 Evil Wheels

FLEX:
SuperSet 4x
12 Neutral Grip DB Floor Press (build)
15 Rear Delt Flys (build)
8 Seated DB Press (build)

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October 24, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
5x (with PVC)
4-Position Snatch Complex: Power position to snatch Mid thigh to snatch Knee to snatch Full snatch
3x (building each round)
5 Barbell Snatch Grip Shrugs
5 Barbell Snatch Lift Off
5 Barbell Snatch Pull

Strength: Power Snatch
Level 1: Technique
Level 2: Sets of 3-4 (build)

WOD:
For Time
10-8-6-4-2
G2OH (135/95)
50-40-30-20-10
Double Unders (3:1)

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20 Air squats
2) 10-15 DB Z-Press (25# or less)
3) 10-15 DB Weighted Calf Raises (use same DB)

WOD:
50 Single Arm DB Squat
50 Double Unders / Lateral Hops
20/20 Single Arm DB C&P
50 Double Unders
15/15 DB Snatch
50 Double Unders
10/10 Single Arm DB Thrusters
50 Double Unders
10 Burpee Over DB

Barbell

Rack Pulls, build to heavy 5
Landmine Rotational Pull 5×6/6 build
Feet Elevated Ring Row 5×8
DB Shrugs 4×12 moderate
“21” DB hammer curl with gun walk

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October 23, 2019

QuickFit

Warm Up:
2 rds
10 Burpees
20 Air squats
:30 Forearm Plank Hold

WOD:
15min AMRAP
100-200-300…Meter Row
20 Situps

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 10 3-Point Drill
2) 10-15 Banded GoodMorning
3) :50 Superman Hold

Strength: Deadlift
Level 1: 3×5 (+10lbs)
Level 2: 3×5 @ 90% 5RM

WOD:
Partner WOD
4 Rounds
250/250m Row
10-20-30-40
Wall Balls
Situps
*Split row evenly, then both partners work simultaneously on WB and Situps. One rests, one works*

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October 22, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-12/side Side Plank Rotations
2) 8-12/arm BU KB Press (light)
3) 5-10 Perfect Push ups

Strength:
15min clock
Landmine Press 4×5
Dips 4×5

WOD:
Death by Burpees
*20min cap*
**Compare to 8.29.18**

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-12/side Side Plank Rotations
2) 8-12/arm BU KB Press (light)
3) 5-10 Perfect Push ups

WOD:
10rds
:30 Max Cals
:30 Max Burpees
1:00 Rest
*Alternate AB & Rower each round*
**Score is calories + burpees
Finisher:
3rds
8/8 Getup Situp
12 Straight Leg Lifts

Barbell
Floor press 4×6 build
DB push press 4×8
Weighted push up 5×10, building
Iso front/side raises 4×10, straight
Trunk: X Man, Heel Raise, Crunch 3×20 each

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October 21, 2019

QuickFit

Warm Up:
2 rds
10/10 Mt. Climbers
15 KB GoodMorning
20 Frog Pumps

WOD:
50-40-30-20-10
Wall Balls
KBS – Russian (AHAP)
Walking Lunges
*20min cap*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20-25 Frog Pumps
2) 10-15 KB GoodMorning
3) :50 Wall Sit

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3×5 @ 90% 5RM

WOD: “Squirrelly Dan”
8min AMRAP
6/6 KB Walking Lunge (AHAP)
12 KBS – Russian
*KB in goblet position for lunges*