Posted on

January 24, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Quadruped Crawl
5/5 Jumping Lunges
10 Band Pull Through

Partner WOD:
Total Work:
120 Cals AB
—————-
120 KBS – American
120 Pushups
120 Walking Lunge
*Partners switch every 12/8 cal until complete
**Partners work simultaneously until AB is complete
***120’s done Chipper style

CrossFit:

Warm Up:
Shoulder/Glute activation Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
10 Band Pull Through
5 Floor Press (Build to working weight)

Strength: Floor Press
4 x 6 (Straight)
* Weight from 1.17.20

Choose Your Own Adventure:

Partner WOD:
Buy In: 100 Cals AB
8rds
16 KBS – Russian – AHAP
8 Burpees
16 Mt. Climbers (R+L=1)
*Alternate Movements*

Flex:
4 Rounds
10 DB Pullovers (Build)
20 Banded Tricep Extensions
20 EB Strict Press

Posted on

January 23, 2020

CrossFit

Warm Up:
OH Shoulder/Hollow body Prep
3 rds (10:00 cap)
10 DB Goblet Squat Jumps
10 Standing Hollow Lat Pull Down
5/5 DB Snatch (Build to working weight)
5/5 1/2 Kneel Landmine Press (build)

Strength:
15min Clock
4 x 8/8 Landmine Press
4 x 6 Strict Pullups (scale to Toe Assist)

WOD:
8rds
4/4 Alt DB Snatch (50/35)
8 DB Goblet Squat
8 T2B
8 No Press Burpee

QuickFit

Warm Up:
2 rds (5:00 cap)
10 DB Goblet Squat Jumps
5 T2B Progression
5/5 DB Snatch (Build to working weight)

WOD:
8rds
4/4 Alt DB Snatch (50/35)
8 DB Goblet Squat
8 T2B
8 No Press Burpee

Barbell
Rack Pulls Build to Heavy 5
Landmine Row 5×10 (Build) then 1MR 80% drop
Superset 5x
a) 10 Plate Raises (45/25)
b) 15 PVC Banded Lat Pulldowns
Rack Run DB Curls 4xMR (3 weights)
Accumulate 100 Elbow to Knee Crunches

Posted on

January 22, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
:30 Row (Mod. pace)
5 Burpee Tuck Jumps
10/10 Shoulder Taps

WOD:
16min AMRAP
4,8,12…
Burpees
Box Jumps
Cal Row

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10 Tuck Jumps
10 Band Pull Through
8/8 Single Leg RDL (to object touch or weighted)
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4×6 (Build)

WOD:  
Buy In: 1200/1000m Row
12-8-4
Deadlift (245/165)
Box Jumps

Posted on

January 21, 2019

CrossFit

Warm Up:
Front Rack/Ankle Prep
3rds (10:00 cap)
10 4-way Hops (front-back/side-side = 1)
10/10 Miniband Sidesteps on Toes
1 From Floor Clean Complex (build)
5 Jerks (build)

Strength: Power Cleans
4 x 5 (Build)
*Must be T&G*

WOD:
12min AMRAP
12 Cleans (135/95)
24 Double Unders (Lateral Hops)
12 Jerks
24 Double Unders
12 Clean & Jerks

QuickFit

Warm Up:
2 rds (5:00 cap)
10 4-way Hops (front-back/side-side = 1)
5 Burpees to AKBS
10 DU or DU practice

WOD:
4rds
8 Devil Swings
8/8 Rot. Ball Slams
32 Double Unders (3/1)

Barbell
Push Press 5×5 (Build), then 1MR @ 80%,
DB Hex Press 5×10 (Build)
Superset 5x
a) 5 Renegade Rows *Straight (PuR+PuL=1)
b) 20 Banded Tricep Extensions
**During the hour**
Prowler Push 5x Down/Back

Posted on

January 20, 2019

QuickFit

Warm Up:
2 rds (5:00 cap)
:30 Bike (Mod. pace)
10m DB Goblet Duck Walk
5 DB Thrusters (build to working weight)

WOD:
16min EMOM
Even: 8/6 Cals AB
Odd: 8 DB Thrusters (40/30)

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
5/5 Jumping Lunges
10/10 Banded Quadruped Rotations
:30 Plank with 1 push up every :10
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
5 x 4 @ 100% from 12.30.19

WOD:  
4rds
8/8 KB Walking Lunge
12 HRPU

Posted on

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 Complex (Build)

Strength: Floor Press
4 x 8 (Build)

Choose Your Own Adventure

WOD:  
10 Squat Cleans (155/115)
10 Burpees
10 Power Cleans
10 Burpees
20 Deadlift
10 Burpees
10 Power Cleans
10 Burpees
10 Squat Cleans

Flex:
3 rounds
10/10 Hammer Curls (Build)
20 Hex Press (Build)
20 Banded Tricep Extensions

Posted on

January 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
:30 AB
5/5 DB Snatch (build to working weight)
5/5 Alternating V-ups

WOD:
40-30-20-10
Cals AB
DB Snatch
Situps

Barbell
Squat Stance Deadlift – Heavy 3
Sled Pull 4x10m (Straight)
Rack Run DB Row – 4xMR (3 Descending Weights)
DB Lat Flys – 5×10 (Straight and Light)
Shoulder Taps – Accumulate 200

Posted on

January 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 Plank Hip Dips
5 Push Press (Build)

Strength: Push Press
4 x 6 @ 80%
*1.8.20*

Partner WOD:
100 Devil Press (40/25)
Max Double Unders
Score is total DU – 15min cap
*Partners split Devil Press evenly*
**Can only accumulate jumps while partner is doing DP reps**

Posted on

January 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 Assist or work Negatives)

WOD:
5rds
15 Burpees
15 Box Jumps
15/15 Single Arm KB Swings (53/35)

QuickFit

Warm Up:
2 rds – 5:00 cap
5 Burpees to Tuck Jump
20 Frog Pumps
5/5 SA KB Swing (build to working weight)

WOD:
15min AMRAP
15 Burpees
15 Box Jumps
15/15 Single Arm KB Swing

Barbell
Seated Strict Press – 5×6 (Build)
Half-Kneeling Landmine Press – 5×8/8 (Straight)
Superset 5x:
a) Weighted Push Up – 10 (Build)
b) Leg or Knee Lift – 15
Zottman Curl 5×15 (Straight)

Posted on

January 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 Prep
3rds (10:00 cap)
10 Banded Front Rack Squat
10 Banded Thrusters
10 Pull Up Progression
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
4 x 5 @ 90% *12.30.19*

WOD:  “Jackie”
1000m Row
50 EB Thrusters
30 Pullups
*Compare to 3.4.19*