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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

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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

Posted on

February 12, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
10 m Lateral Quadruped Crawl
10 RKBS (build to working weight)
:10/arm SA DB Plank Iso Row Hold

WOD:
10 Burpees
——-
10 Burpees
25 Renegade Rows
——-
10 Burpees
25 Renegade Rows
50 Lunges
——-
10 Burpees
25 Renegade Rows
50 Lunges
100 KBS – Russian (AHAP)

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10m Lateral Quadruped Crawl
5/5 Single Leg DB/KB RDL
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4 x 6 (Straight) *Weight from 1.31.20*

WOD:  Tester
2000m Row
*Compare to 2.11.19*

Posted on

February 11, 2020

CrossFit

Warm Up:
OH Shoulder/Hollow body Prep
3 rds (10:00 cap)
10m Inch Worm to Tuck Jump
5/5 Tempo 3112 1/2 Kneel Press (Landmine/DB/KB)
:3 -:5 Pull-up Iso Hold at top

Strength:
15min clock
4 x 8/8 Landmine Press
4 x 6 St. Pull-ups

WOD:
18min AMRAP
15 Box Jump
12 Push Press (115/85)
9 T2B
*Compare to 2.20.18*

QuickFit

Warm Up:
2rds (5:00 cap)
10m Inch Worm to Tuck Jump
:5-:10 L-Hang / Knee Hang Iso Hold
5/5 Tempo 3112 1/2 Kneel DB Press

WOD:
15min AMRAP
15 Box Jumps (20/14)
12 DB Push Press (50/35)
9 T2B

Barbell
Decline Dumbbell Bench Press Pyramid (5)
Seated Barbell Press – 5×8 (Straight)
Tricep Kickbacks – 5×10/10 (Slow)
Superset x 5
A) Standing Arnold Press 10
B) Landmine Rear Delt Raise 10/10
Buddy Curl Cashout 12 to 1

Posted on

February 10, 2020

QuickFit

Warm Up:
Warm Up DU’s before Whiteboard
2rds (5:00 cap)
10 m Inch Worm to Push Up
5/5 WB Curtsy Squat
5 Tempo 3311 WB Squat

WOD:
50 Double Unders (3:1)
40 Wall Balls
30 Situps
20 HRPU
5/5 Rotational Ball Slams
20 HRPU
30 Situps
40 Wall Balls
50 Double Unders

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m Duck Walk
5/5 Goblet Curtsy Squat
5 Tempo 3311 Front Squat (build)
DU practice in between Front Squat Sets

Strength: Front Squat
4 x 4 (Build) *Heavier than 1.27.20*

WOD:  
50 Double Unders (3:1)
40 Wall Balls
30 Situps
20 HRPU
5/5 Rotational Ball Slams