Archive for January 2020
January 17, 2020
QuickFit Warm Up:2 rds – 5:00 cap 5 Burpees 10 DB Clean (build to working weight) 10 DB Reverse Lunge (build to working weight) WOD:10-20-30-20-10 DB Clean** DB Reverse Lunge* 10-10-10-10-10 Burpees **2 DB’s *1 DB CrossFit: Warm Up:Glute/Low back/Shoulder Prep 3 rds (10:00 cap) 5 Burpees 5 DB Floor Press (Build) 1 PA Clean…
Read MoreJanuary 16, 2020
CrossFit Warm Up:Glute/Low back/Shoulder Prep 3 rds (10:00 cap) 10 Banded Hollow/Bent Hollow Pulldowns 10 T2B Progression 5 Snatch Grip Shrugs 1 From Knee Snatch Complex (Build) Strength: Hang Snatch 5 x 5 (Build) WOD:Every 2min x 6 8 T2B 8 Hang Snatch @ 75% 8/6 Cals AB QuickFit Warm Up:2 rds – 5:00 cap…
Read MoreJanuary 15, 2020
QuickFit Warm Up:2 rds – 5:00 cap 10 DU or DU practice 10/10 Side Plank Hip Dip 5 Devil Press (build to working weight) WOD:10-1 Devil Press (40/25) 20 Double Unders (2:1) CrossFit: Warm Up:Glute/Low Back/Shoulder Prep 3rds (10:00 cap) 10 DU or DU practice 5 Devil’s Press (Build to your working weight) 10/10 Side…
Read MoreJanuary 14, 2020
CrossFit Warm Up:Shoulder/Glute Prep 3 rds (10:00 cap) 5 Burpees to Tuck Jump 10 Prone PVC Lift Offs 5/5 SA KB Swing (build to working weight) :20 Isometric Ring Hold at top Strength:10min EMOM Min 1: 6 St. Pull-ups (Scale use Toe Assist or work Negatives) Min 2: 8 Dips (Scale use Toe or Heel…
Read MoreJanuary 13, 2020
QuickFit Warm Up:2 rds – 5:00 cap :30 Row 10 DB Thrusters (build to working weight) 10 Pull up Progression WOD:3rds 500m Row 25 DB Thrusters (30/20) 12 Pullups CrossFit: Warm Up:Ankle/Squat/Front Rack Prep3rds (10:00 cap) 10 Banded Front Rack Squat 10 Banded Thrusters 10 Pull Up Progression 5 Tempo (3311) Barbell Front Squat (Build)…
Read MoreJanuary 10, 2020
QuickFit Warm Up:2rds – 5:00 cap 10 m Goblet Duck Walk 10 PullUp Progression (Active Shrugs – Beat Swing – Kip) 10 DU or DU practice WOD:Buy In: 100 Double Unders (3:1) 20/20 Single Arm DB C&J 20 Pullups 20/20 Single Arm DB Walking Lunge* 20 Pullups 20 Single Arm DB Squat** Cash Out: 100…
Read MoreJanuary 9, 2020
CrossFit Warm Up:Shoulder Prep – coaches choice 3rds – 10:00 cap 10m/each forward/reverse Quadruped Crawl 5 Sit Squats 5 Glute Bridge DB Bench Press (Build) 5 DB Prone on Bench Row (Build) Strength:15min Clock 4 x 8 DB Bench 4 x 8 Barbell Bent Over Row WOD:Total Work: 2,000m Row 50 Pushups 50 Squats 50…
Read MoreJanuary 8, 2019
QuickFit Warm Up:2rds – 5:00 cap 5 Burpee Tuck Jump 5/5 DB Snatch (Build) 10 PVC Prone Liftoff to Behind the Neck Press Partner WOD: 10rds 7/7 Alt. DB Snatch 14 Ring Rows 7 Burpee Over Box *Alternate movements CrossFit: Warm Up:Wrist/Shoulder Prep – coaches choice 3rds – 10:00 cap 5 Burpee Tuck Jump 5/5…
Read MoreJanuary 7, 2020
CrossFit Warm Up:Wrist/Shoulder Prep – coaches choice 3rds – 10:00 cap 5 Jefferson Curls 10 Vertical Med Ball Toss 10/side Side Plank Rotation 5 Clean & Jerks (Build) Strength: Low Hang Power Cleans 5 x 5 (Build) WOD: “Grace” 30 C&J For Time (135/95) *Compare to 2.20.19* Barbell Close Grip Bench 5×5 build Incline DB…
Read MoreJanuary 6, 2020
QuickFit Warm Up:2rds – 5:00 cap 10 Goblet Squat 10 KBS – American (build) 10 Rebounding Tuck jumps WOD:16min AMRAP 10/7 Cals AB 20 KBS – Russian 10 Box Jumps CrossFit: Warm Up:Squat Prep – coaches choice 3rds10:00 cap 10 Banded Front Rack Squat 10 KBS – American (build) 10 Rebounding Tuck jumps 5 Tempo…
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