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February 26, 2020

QuickFit

Warm Up:
2rds
5m/5m Crab/Rev Crab walk
5/5 KB Arm Bar
10 Ring Row

WOD:
Min 1: Max Cal Row
Min 2: Max Burpees
*Continue until you get 100 Cals and 60 Burpees

CrossFit:

Warm Up:
Shoulder Prep
3rds
5m/5m Crab/Rev Crab walk
5/5 KB Arm Bar
4 Floor Press (build)

Strength: Floor Press
8RM

WOD:  
EMOM:
Min 1: :30 Max Cal AB into :30 Max Burpees
Min 2: Rest
*Continue this format until you complete 60/45 Cals and 45 Burpees*

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February 25, 2020

CrossFit

Warm Up:
Shoulder/Ankle Prep
3rds (10:00 Cap)
10m Inch worm to push up
10 DU Practice
1 From Floor Clean Complex (Build)

WOD:
30-20-10
Power Cleans (95/65-135/95-155/115)
5/5-10/10-15/15
Rot. Ball Slam
80 Double Unders (2:1)
*This is meant to be long 15ish+ i.e. heavy enough on the cleans that you don’t fly through them.*

Optional finisher: Trunk
3rds
10/10 MB2T
10/10 Standing Teapots

QuickFit

Warm Up:
2rds
10m Inch worm to push up
10 DU Practice
1 From Floor Clean Complex (Build)

WOD:
30-20-10
DB Cleans (50/35)
5/5-10/10-15/15
Rot. Ball Slam
80 Double Unders (2:1)
*This is meant to be long 15ish+ i.e. heavy enough on the cleans that you don’t fly through them.*

Barbell
Alternating DB Floor Press Pyramid (5)
BB Walking Lunge 10m (4 Building)
Superset x4:
A) 20 Alt Standing Hammer Grip DB Raises
B) 25 Seated DB Calf Raises
Superset x4:
A) MR Landmine Squat (45/25)
B) MR Push Ups
Accumulate 150 Sit Ups

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February 24, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
10m Duck Walk
5/5 DB Curtsy Squat
10 Pull-Up Progression

WOD:
15min AMRAP
10 DB Thrusters (40/25)
10 Pull-ups
10/7 Cals AB

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 Cap)
10m Duck Walk
10 Goblet Curtsy Squat
1 Clean Complex subbing Front Squat

Strength:
Front Squat – Find Heavy 2
*If weight feels good, go for a PR*
**Warm up pull-ups between sets**

WOD:  “Fran’s Sister”
7min AMRAP
6 Thrusters (95/65)
2,4,6,8… Pull-Ups
*Compare to 2.26.18*

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February 21, 2020

QuickFit

Warm Up:
2rds
10m Quadruped Crawl
10 Pull-Up Progression
10 DU’s or DU practice

WOD:
5min – Max Meter Row
4min – Walking Lunges
3min – Burpees
2min – Pull-ups
1min – Double Unders
*Set clock for 15min, no rest between movements*

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10/10 MiniBand (ankles) Tall Plank Lateral Crawl
10/10 Kettlebell Deadbug
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
8RM

Choose Your Own Adventure:

WOD:  
5min – Max Meter Row
4min – Walking Lunges
3min – Burpees
2min – Pullups
1min – Double Unders
*Set clock for 15min, no rest between movements*

Flex:
4 Rounds
10/10 Rear Delt Band Pulls (Light Band)
10 Standing Arnold Press
10 DB Lateral Raises
10/10 Alt. DB Curls

Posted on

February 20, 2020

CrossFit

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m Duck Walk
5 Tempo 3311 KB Goblet Squats
1 From Hang Clean Complex (Build)

Strength: Hang Squat Cleans
Build to a Heavy 5

WOD:
5rds
20 Wall Balls
10 Hang Pw. Cleans (135/95)
*Compare: 2.25.19*
**Pick weight for HPC for no more than 2 sets**

QuickFit

Warm Up:
2rds
10m Duck Walk
5 Tempo 3311 KB Goblet Squats
10 AKBS

WOD:
14min AMRAP
20 Wall Balls
20 KBS – American (53/35)

Barbell
Landmine Rows Pyramid (5), drop set MR
Dumbbell Pullover 5×12 (Build)
Quarter Back Squats 5×15 (Straight)
Superset x5
A) 12 Ring Rows (Challenging)
B) 10 Seated DB Shoulder Press (Light)
Accumulate 100 Sprinter Crunches

Posted on

February 19, 2020

QuickFit

Warm Up:
2rds
2 Wall Walks
5/5 Single Arm DB Cleans
10 DU’s or DU practice

WOD:
20min AMRAP
5 HSPU
10 DB Cleans (50/35)
20 Situps
40 Double Unders (3:1)
*Compare to BF 271*

CrossFit:

Warm Up:
OH Shoulder Prep
3rds (10:00 cap)
2 Wall Walks
10/10 Single Arm Bottom Up KB Z-Press
1 Clean Complex (Build)

Strength: Push Press
5RM

WOD:  
12min AMRAP
6 S2OH (155/115)
12 Deadlift
24 Lat. Hops
*Pick weight based off of heavy but UB S2OH*

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February 18, 2020

CrossFit

Warm Up:
Shoulder Prep
3rds (10:00 cap)
10m DB Bear Crawl
10 Banded Face Pulls
5/5 Single Arm Turkish Sit up

Strength:
15min Clock
5 x 4 – DB Bench
5 X 4 – Bent Over Row

Partner WOD:
Race to 100/70cals
Buy-In – 7 Burpees, remainder of min max cal AB
*Partners rotate every min, 1 work 1 rest, race to 100 cals*

QuickFit

Warm Up:
2rds
10m Bear Crawl
10 Plank Scapular Push Ups
10/10 Banded Deadbug

Partner WOD:
150 Cals AB
75 Burprees
*1 work, 1 rest – work can be split however*

Barbell
Low Dumbbell Crossover 5×10 (Light)
Flat Bench Plate Press 5×12 (Straight)
Superset x5
A) 15 Lying DB Hamstring Curl
B) MR Bench Dips
Underhand Barbell Front Raise 5×10 (Build)
Weighted Hanging Knee Raise 4×25
Hammer Curl Cashout, one weight 50/50 AFSAP

Posted on

February 17, 2020

QuickFit

Warm Up:
2rds
10/10 Tall Plank Lateral Crawl
10 Burpee to AKBS
10 3sec Pause Jump Squats

WOD:
15-12-9-12-15
Devil Press (35/20)
Box Jump Over

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m/Arm Single Arm KB Front Rack Carry
10 3sec Pause Jump Squats
5 Tempo 3311 Front Squat (build)

Strength: Front Squat
3 x 3 (Build) *Heavier than 2.10.20*

WOD:  
15-12-9-12-15
KBS – American (72/53)
Box Jump Over
*KB is meant to be HEAVY*

Posted on

February 14, 2020

QuickFit

Warm Up:
Warm Up Your Chipper Movements

WOD:
Buy In: 25 Cals AB
Pick 1 of the CrossFit Chippers to complete on your own
Cash Out: 25 Cals AB

CrossFit:

Warm Up:
Coach Led Mobility
Each Partner Warms Up Their Chipper Movements

Choose Your Own Adventure:

Valentine’s Day Partner WOD:
Buy In: 50/35 Cals AB while partner holds plank
Partner 1:
50 Box Jumps (24/20)
50 KBS – American (AHAP)
50 Situps
50 Deadlifts (155/115)
50 Burpees
Partner 2:
50 Pullups
50 OH Lunges (45/25)
50 HRPU
50 Wall Balls (20/14)
50 Double Unders (Lateral Hops)
Cash Out: 50/35 Cals AB while partner holds plank

*For the chippers one partner may work at a time. Athletes start at the tops of their respective lists and work their ways down. Partners must complete the 50 reps of each movement before either partner may continue to their next movement. No mixing and matching movements is allowed – once a partner starts a movement they must perform all 50 repetitions.*

Valentine’s Day Flex:
3 Rounds
10/10 Alternating Pushups with Clap
20/20 Back-to-Back Russian Twist Medball passes (10R+10L each)
1/1, 2/2, 3/3… 8/8 Alternating Barbell Buddy Curls

Posted on

February 13, 2020

CrossFit

Warm Up:
Shoulder Prep
3 rds (10:00 cap)
10 m Crab Walk
5/5 Slow Negative StepUps
1 Clean Complex

Strength: Floor Press
4 x 6 (Straight) *Weight from 2.7.20*

WOD:
1,2,3…8…3,2,1
Clean and Jerk (135/95)
Box Step Over

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Crab Walk
5/5 Slow Negative StepUps
10 DB High Pull

WOD:
14min AMRAP
7/7 DB Snatch (40/25)
7 DB Box Step Over

Barbell
Close Grip BB Upright Row Pyramid (5)
Barbell Step Ups – Build to Heavy 5/5
Lying Incline Dumbbell Rows – 5×10
Incline Tate Press – 5×10 (Straight)
Superset x 5
A) Weighted Calf Raises 15/15 (on step)
B) Lying Hip Raise 15