Posted on

August 28, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
10 Knee Hug Walking Lunge
10 Plate Touches (Build)
10/10 Russian Twists

Strength: 15min clock
4 x 6 Strict Pullups *Add weight if necessary
4 x Fastest Front Carry

WOD:
Buy In: 800m Run
21-15-9
T2B
Rotational Ball Slam
9-15-21
KBS – Russian (53/35)
KB Walking Lunge
Cash Out: 800m Run

BodyFit: 247

Warm Up:
3rds
10 Scap Progression
10 Knee Hug Walking Lunge
10 Plate Touches (Build)

Trunk:
2rds
3 way Pillar Series
10/10 Getup Situp

WOD:
Buy In: 800m Run
21-15-9
T2B
Rotational Ball Slam
9-15-21
KBS – Russian (53/35)
KB Walking Lunge
Cash Out: 800m Run

 

Posted on

August 21, 2018

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Progression
:15 Table Top Stretch
5 Strict No Jump Burpees
15 Air Squats

Strength:
All Levels: On a 15min clock
4 x 6 Strict Pullups
4 x 6 Strict Dips
*Add weight if necessary*

Team WOD:
“The Chipmunks”
Teams of 3
Run: 400m-200m-100m
100 Pullups
150 Burpees
200 Wall Balls
*Each team member must run each distance 1 time*
**Further explanation in class**

BodyFit: 247

Warm Up:
5rds of “Cindy”
*20 Double Unders/Practice between each round*

For Time:
50 Pullups
50 Calories (AB/Row)
50 Burpees
50 Calories (AB/Row)
50 Wallballs
500 m Run
50 Double Unders
*Switch between AB and Row*
**Compare to 8.31.17**