Archive for October 2019
October 18, 2019
QuickFit Warm Up:6 Min EMOM 1) :50 DU practice 2) 8-10 inch worms 3) 20m/arm DB OH carry WOD:15min Clock 3rds 20 Cal Row 15/15 Alt. DB Snatch 40 Double Unders (3:1) Rest 1min Remaining Time Max Burpee Over DB CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 8-10 Ring…
Read MoreOctober 17, 2019
CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 20 -25 Frog Pumps 2) 10-15 KB Good Mornings 3) 10-15 Scap pull downs Strength:15min Clock Weighted Step Ups 4×6Chin-ups 4×6 WOD:5rds 15 Wall Balls (20/14)15 KBS – American (AHAP)D&B Front Rack KB Carry x 2 BodyFit Warm Up:400m Run/500m Row/ 30(21)…
Read MoreOctober 16, 2019
QuickFit Warm Up:6 Min EMOM 1) 100m run 2) 10-15 Tuck Jumps 3) 10 -15 scap push ups WOD:Buy In: 500m Row 100 Ball Slams 100 Box Jumps 50/50 Renegade Rows (R+L=2) Cash Out: 500m Row *Work can be split however* CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 10/10…
Read MoreOctober 15, 2019
CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 10-15 Hollow Pulldowns 2) 3 wall walks 3) :10-:20 Chin over bar isometric hold Strength:15min Clock Strict Pull-up 4×5Strict HSPU 4×5 WOD:6 x Every 2min 8 T2B 8 S2OH (135/95) 8/6 Cals AB BodyFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75…
Read MoreOctober 14, 2019
QuickFit Warm Up:6 Min EMOM 1) 100m run 2) :50 wall sit 3) 10 PVC lift offs WOD: “Assault on Cindy”20min AMRAP 1rd of Cindy 10/7 Cals AB 2rds of Cindy 10/7 Cals AB 3rds of Cindy 10/7 Cals AB Same pattern until clock expires CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs…
Read MoreOctober 11, 2019
QuickFit Warm Up:4 min Tabata Air SquatTHEN 4 min Tabata Sit-ups WOD:3rds 10 Burpees 20 Cals AB 30 Cal Row CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10 3-Point Drill 2) 6-8 Jefferson Curl (light KB or PVC) 3) :50 IronMan THEN 4 min Tabata…
Read MoreOctober 10, 2019
CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 12 mins: 1) 6-8 Eccentric Isometric Goblet Squats 2) :30-:45 Mt. Climbers 3) 15-20 KB Good Mornings 4) 30m/arm KB OH Carry Partner WOD: “Double the Fun”50 S2OH (135/95) 100 Front Squat 200 KBS – Russian (AHAP) 400 Double Unders (3:1)…
Read MoreOctober 9, 2019
QuickFit Warm Up:EMOM 6 mins: 1) 100 m Run 2) :30-:45 DB Sumo DL Pulses 3) 10-15 Banded Hollow PullDown WOD:100-200-300-400-500m Run 5-10-15-20-25 DB Cleans (50/35) Pull-ups *20min Cap* CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10-15 Banded Hollow PullDown 2) 10-15 Scap Push-ups 3)…
Read MoreOctober 8, 2019
CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10-15 Squat Therapy 2) 10-15 90/90 banded Y’s 3) 8-12/leg Jumping LungesTHEN- 8-12 reps of 4-Position Snatch Complex with Coach (PVC or EB) Strength: Low Hang SnatchLevel 1: TechniqueLevel 2: Sets of 3-4 (build) WOD: “Hold Fast”a) Hang…
Read MoreOctober 7, 2019
QuickFit Warm Up:EMOM 6 mins: 1) :30-:40 Mountain Climber 2) 15-20 Frog Pumps 3) 10-15 DB Good Morning WOD:18min AMRAP 18 Wall Balls 9 Devil Press 36 Double Unders (3:1) CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 15-20 Frog Pumps 2) :30-:45 Mountain Climbers 3)…
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