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November 29, 2019

Weekend holiday schedule for today and Saturday:
Open Gym – 10AM to 2PM
WOD – 12AM

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/m Quadruped Crawl
10 Banded Hollow/Bent Hollow Pull Down
10/side Single Leg Glute Bridge
3 Bear Complex (build)

WOD:
15min AMRAP
5 Power Cleans (155/115)
10 Front Squat
5 Jerks
10 Pullups
Optional Finisher: 3rds 10/10 Standing Teapots 10/10 Partner Russian Twists

FLEX:
4 Rounds
10 Strict Pull-ups
20 Banded Tricep Extensions
8/8 DB Bulgarian Split Squats

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November 27, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
3 Tempo (31X3) Ring Row
5 Tempo (33X1) Goblet Squat
:10/side Star Plank

WOD:
4rds
250m Row
20/14 Cals AB
12 Burpees
*20min cap*

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
3 Tempo (31X3) Ring Row
5 Tempo (33X1) Goblet Squat
:10/side Star Plank
5 Glute Bridge DB Bench Press (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3RM (Go get a PR!)

WOD:
Faceoff Retest:
250m Row
20/14 Cals AB
12 Burpees
*Compare: 12.16.17

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November 26, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
1 Wall Walk
10 KB Sumo RDL
5/arm 1/2 Kneel Bottom Up KB Press
:30 Hollow Body Flutter Kicks

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: 4×4 (Build)

Partner WOD:
20min AMRAP
3 HSPU
6 KB Snatch
9 KBS – Russian
*Alt. Snatches each round*

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
1 Wall Walk
10 KB Sumo RDL
5/arm 1/2 Kneel Bottom Up KB Press
:30 Hollow Body Flutter Kicks

Partner WOD:
20min AMRAP
3 HSPU
6 KB Snatch
9 KBS – Russian
*Alt. Snatches each round*

Barbell

Deadlift 5×5 (Build)
Meadows Row 4×6/6 (Straight)
Seated Delt Fly 4×10
SuperSet x 4
a) 10 Plate Raise
b) 10 Plate Press

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November 25, 2019

The holiday schedule for this week is as follows:
Wednesday Nov. 27th
4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14) 
CANCELLED 6:30 PM CrossFit & 6pm Cycle
Thursday Nov. 28th
9am Team WOD (uncapped) and 9am Cycle (Limit 9) 
Friday Nov. 29th
10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)
Saturday 30th : Regular schedule

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
10/side Mountain Climbers
10 WB Goblet Squat
10/side Side Plank Rotations

WOD:
15min AMRAP
25 Wall Balls
25 Renegade Rows
50 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
5 Tempo (33X1) Banded Front Rack Squat
10/side Side Plank Rotations
6 Lateral Tuck Jumps Over the Bar
5 Hang Squat Clean (build)

Strength: Front Squat
Level 1: 3×5 (+5lbs)
Level 2: 8 Min EMOM – 3 reps (build) *From the floor

WOD:
10-1 Squat Clean (135/95)
1-10 B.O.B
*Compare to 3.8.18

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November 22, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
8 DB Kang Squat
:10/side Star Plank
30 Over the Line Quick Steps on Toes

WOD:
15min AMRAP
5 Devil Press
250m Row
5 Devil Press
25 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
8 KB Kang Squat
:10/side Star Plank
30 Over the Line Quick Steps on Toes
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 3 RM (Go Get a PR!)

WOD:
500m Row
100 Double Unders (3:1)
30/21 Cals AB
*Choose any order of the movements*
**Must complete 10 Devils Press b/t movements**

FLEX:
3×7 Pendlay Rows (Build – maintain good form and keep it strict)
3×10/10 Cross Body Hammer Curls (Build)
3×15 Incline Bench Rear Delt Flys (Straight – only build/decrease weight if first set is too easy/too difficult)

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November 21, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10 Banded Front Rack Squats
10 Shoulder Scarecrows (change plate/light DB)
:20 Ring Pulse or Iso Hold
5/arm EB 1/2 Kneel Landmine Press

Strength:
15min clock
4×5 St. Landmine Press
4×5 Strict Dips

Partner WOD:
20min AMRAP
20 Hang Power Cleans
20 Front Squats
20 Push Press
*Partners choose weight prior to WOD* (75/55) – (95/65) – (115/85) 1 work; 1 rest, split however

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10 Banded Front Rack Squats
10 Shoulder Scarecrows (change plate/light DB)
10 Goblet Press (light KB)
10 Banded Row

Partner WOD:
25min AMRAP
Partner 1:
10 DB Hang Cleans
10 DB Squat
10 DB Push Press
Partner 2:
400m Row
*Partners work simultaneously, switch when both have completed their work*

Barbell
Pendlay Row Heavy 5
Chin Ups 4×8
KB Pull-Through x 4
Superset 4x
a) Bench Dips 4×10
b) Double Bent over DB Row 4×10
Opt Trunk: Acc. 50 Hanging Knee Raise

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November 20, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10m Quadruped Crawl
3 :03 Pull up/Ring Row Iso Hold (at top)
10 Tuck Jumps

WOD:
5 Rounds
3min Work, 1min Rest
10/7 Cals AB
10 Pullups
10 Box Jumps
*Pick up work where you stopped previous round*

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10m Quadruped Crawl
3 :03 Pull up/Ring Row Iso Hold (at top)
3 Seated Box Jumps
3-5 Glute Bridge DB Bench Press (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 5×2 (Build)

WOD: “Final Count Down”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull-ups
Burpee Over Box
Straight Leg Raises

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November 19, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
5 Downward Dog
10 90/90 Banded Y’s
5 Snatch Grip Behind Head Push Press
-THEN-
3×5 Barbell Hang Squat Snatch (build)

Strength: Snatch
Level 1: Technique
Level 2: Find a Heavy 3

WOD:
5rds
5 Snatch @ 75%
5/5 Rot. Ball Slams
15 KBS – Russian (AHAP)
Rest :60

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 Rds (9:00 time cap)
5 Downward Dog
10 Hollow or Bent Hollow Banded PullDown
10 KBS (Build)
20m/arm Single Arm OH carry

WOD:
6rds
10/7 Cals AB
10 T2B
10/10 DB Snatch
20 KBS – Russian (AHAP)

Barbell:
Push Press 4×6
Superset 4x:
10 Horizontal Pull
Max Rep Push-ups
Then
DB Z Press 4×12 (Build)
Turkish Get-Up (L+R=1)

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November 18, 2019

Friendsgiving is this Saturday (November 23)! Please signup on the sheets on the welcome desk and if you would like to provide a side and/or your favorite cookie for the cookie table let us know!.

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/side MiniBand Sidesteps on Toes
3 Tempo (33X1) Push up (chest hovers above ground)
3 Tempo (3311) Goblet Squat (build)

WOD:
5-10-15-20-25-20-15-10-5
Goblet Squat
Pushup
10-20-30-40-50-40-30-20-10
Double Unders

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/side MiniBand Sidesteps on Toes
3 Tempo (33X1) Push up (chest hovers above ground)
3 Tempo (3311) Goblet Squat (build)
5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3 RM (Go get a PR!)

WOD: “Not so Even”
8min AMRAP
10 Single Arm DB Squat (AHAP)
20 Double Unders (Lateral Hops)
*Alternate arms each round*