July 16, 2019

CrossFit Warm Up:3rds:45 Deadbug20 Double Unders :20 HS Hold 8 Deadlifts 4 High Box Jumps WOD: “Nutts”For Time10 Handstand Push-Ups15 Deadlifts (250/175 lb)25 Box Jumps (30/24 in)50 Pull-Ups100 Wall Ball Shots (20/14 lb)200 Double-Unders400 meter Run (with 45/35 lb plate) BodyFit 336 Warm Up: 3rds:45 Deadbug20 Double Unders :20 HS Hold 8 Deadlifts 4 High…

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July 15, 2019

Warm Up:Squat Prep3rds:10 Superfriend into 4 Front Squats (Build) 5/5 Pillar with arm reach 5 Strict Pullups Strength: Front SquatLevel 1: 3 x 5 (+5lbs)Level 2: 8 Minute EMOM, 3 Front Squats*From the Floor**Heavier than 7.8.2019 WOD: “Bitter AF”For Time50 Cal AB50 Cal Row500m Run*Work may be completed in any order but cannot be broken…

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July 12, 2019

Warm Up:Rack MobilityPA Clean Warmup x 2——————Split Jerk Footwork——————3-position Clean + 3 Jerks (Build) Strength: Clean and JerkLevel 1: TechniqueLevel 2: Find a Heavy 2 WOD:10 Minute AMRAP10 Power Cleans (115/85)10 Jerks10 Clean and Jerk*Add 20lbs/10lbs each round Flex Sesh: 4rds12 DB Shrugs (Build)8 DB Curl to Press (Build)Then 3rdsShoulder Superset (Bent Over Flys –…

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July 11, 2019

CrossFit Warm Up:Heat Yo Meat3rds10 Kips / Kipping Practice:20 HS Hold / 10 DB OH Press (Light)5 Strict No Jump Burpees15 Air SquatsHip Mobility Skill: Pistol Progression WOD: “Schmalls”800m Run2rds50 Burpees40 Pull-ups30 Pistols (15/15)20 American KBS (53/35)10 HSPU800m Run*Compare to 7.18.2019* BodyFit 335 Same as CrossFit

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July, 10 2019

Warm Up:Deadbugs 3 x :45 on / :45 off3rds8 DB RDL (Heavy)8 Bent Over Rows (Build)Deadlifts :10 AB Sprint Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 1 Every :30 for 9 Minutes*Heavier than 6.26.19* Partner WOD:8 Minute AMRAPMax Cal AB*Rotate every :30

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July 9, 2019

Crossfit Warm Up:Overhead Prep3rds8 Scap Progression8 Hang Power Snatch (Build)8/8 MB2T4 High Box Jumps Strength:Pullup Test WOD:14 – 12 – 10 – 8 – 6 – 4 – 2Hang Power Snatch (95/65)T2BBox Jump (24/20) BodyFit 334Warm Up:8min WAMRAP 5/5 Knee Hug Walking Lunge 5/5 ML Press 5 Bupree Walkups5/5 Single Arm Press 5 High Box…

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July 8, 2019

Warm Up:Squat Prep 3rds20 Double Unders / Practice5 Tempo Goblet Squat (:03 down :03 hold)10 EB Thrusters –> 5 Clusters (Build) Strength: Front SquatLevel 1: 3 x 5 (+5)Level 2: 8 Minute EMOM, 3 Reps from the floor*Use weight from 6.17.2019 WOD: “Light Tower” Every 2:00 x 5 15 Thrusters (95/65) 30 Double Unders (3:1)*Compare…

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July 5, 2019

Warm Up:PA Clean Warmup x 2Split Jerk Footwork EB Pullunders x 2 3 position Squat Clean + 3 Jerks (Build) Strength: Clean and JerkLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:In 1 Minute10/7 Cal ABMR Power Cleans (135/95)*Accumulate 50 Reps

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July 4, 2019

There will only be one class today at 9AM WOD: “1776”Kettlebell Swings (53/35)Box Jumps (24/20)Air SquatsPush-UpsBurpeesPull-upsSit-UpsRow (calories)Double-UndersWall Balls (20/14)Ball Slams (30/20)Dumbbell Push Press (45/35)*As a team of 3, complete 1776 total reps.**All members must work on the same movement at the same time***Cannot do more than 200 per movement

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July 3, 2019

Don’t forget tomorrow morning 9am Team WOD – then go enjoy your holiday! Warm Up:10min WAMRAP :20 N2W HS Hold8/8 Single Arm Press10 Shoot Thrus 10 KBS (Build to working weight) Strength: Landmine Press10 – 8 – 6 – 4*Add weight each set Partner WOD:20 Minute AMRAP2 HSPU4 Burpees8 Russian KBS (AHAP)*Alternate rounds

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