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October 6, 2017

CrossFit:

Warmup:
3rds
1:00 Deadbug
8 Strict Pulls
10 BB Good Morings (Build)
3 Athletic Burpees

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 @ 100% +

WOD:
Choose your own Adventure

A)”Quick Fix”
2 Rounds
30 Cal Row
20 Cal AD
10 Burpees

B) Flex Sesh
4 Rounds
8 Hex Press
12 Hammer Curls
12 Flutter Kicks

BodyFit: 146

Warm Up:
DROM Hips & Shoulders

Trunk:
3rds
:30 Side Pillar (R/L)
15 Straight Leg Lifts

WOD:
Run 400m
50 Pullups
Run 400m
50 Box Jumps
Run 400m
50 DB Snatches
Run 400m
50 Pushups

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April 18, 2017

I don’t do this often buuuuuut she is my wife, a big Happy Birthday to the boss lady!  Happy 3rd anniversary of your 29th birthday I hope you have a great day!

CrossFit: 

Warm Up:
Overhead/Wrist Mobility
PA Snatch Warmup x 2
Snatch Balance x 4 (Build)
2 Hang Squat Snatch x 3 (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: 5 x 2

WOD:
“Bucs”
10min AMRAP
10 Power Snatch (75/55)
10 T2B
10 HRPU

BodyFit: 099

Warm Up:
3rds
10 Ring Rows
10 KB Good Morning
10 KBS – American

WOD:
Each round consists of 4min of work 1min of rest
Round 1: Boyd Run – max rep DL (135/95)
Round 2: 600m Row – max rep Ball Slam (25/20)
Round 3: 150 Double Unders (3:1) – max rep Pullups
Round 4: 50 cal AD (40 AB) – max rep HRPU

Posted on

February 23, 2017

Tomorrow it begins: Friday Night Lights!  See myself or the coaches with money to sign up or with any questions on what to expect.  There will not be a 5:30 class on Fridays for next 5 weeks so that we can get FNL moving and not be here until midnight.  Hope to see you all there.

CrossFit:

Warm Up:
4rds
:45 Deadbug
12 KB Good Morning
8 BB Bent Over Row
4 Speed Deadlifts (Light)

Strength:
Deadlift
All Levels: 3RM – go get a PR!

Choose your own adventure
Flex Sesh:
3rds
10 DB Bicep Curls to Shoulder Press
20 Straight Leg Lifts

Interval:
500m-400m-300m-200m-100m Run
:90 Rest between efforts

BodyFit: 084

Trunk:
3rds
10 Side Pillar with hip kiss (R then L)
:30 6in Hold

WOD:
“Triathlon”
10cal-20cal-30cal-20cal-10cal
AD
Row
100m-200m-400m-200m-100m
Run
*Complete 10 cal bike, 10 cal row, 100m, then proceed

 

Posted on

December 13, 2016

CrossFit:

Warm Up:
3rds
1/1 Leg Cradle lunge step w/ vertical flexion
10 Pillar with arm reach
10/10 MS Press

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
“Jimmy Dean”
Every 2min x 6
5/5 DB Snatch (50/35)
1 Length Walking Lunge

BodyFit: 063

Trunk:
4rds
:35 Plank
10/10 Windshield Wipers

WOD:
5min AMRAP
750m Row
Max Alternating DB Snatch
5min Rest
5min AMRAP
50 cals AD
Max Burpees
5min Rest
5min AMRAP
750m Row
Max Alternating DB Snatch