Posts Tagged ‘AMRAP’
September 17, 2019
CrossFit Warm Up:Shoulder DROM3 Rounds 5/5 Bottoms-up KB press6 Box Jumps (build)10 Kips/Kipping Practice Strength: 15 Minute Running ClockLandmine Press 4 x 6/6 Dips 4 x 6 WOD:10 Minute AMRAP 10 T2B 10 Box Jumps (24/20)10 S2OH (115/85) BodyFit Warm Up:Shoulder DROM3 Rounds 5/5 Bottoms-up KB press6 Box Jumps (build)10 Kips/Kipping Practice:10 AB Sprint WOD:20…
Read MoreSeptember 9, 2019
This coming Friday we’re going to have a photographer at the evening classes on Friday to take some pics as we refresh our website. If you are willing and able to be a model for a new website we’d love to have you. Hope to see you there Friday evening at 4:30 or 5:30pm. QuickFit…
Read MoreAugust 13, 2019
CrossFit Warm Up:8min WAMRAP 10 Scap Progression 10 KBS – American (Build to working weight)10 Kips / Kipping Practice w/ partner200m Run Partner WOD:25 Minute AMRAP400m Run10 Pull-ups20 American KBS*Each round add 10 Pull-ups and 20 KBS Optional Finisher: Accumulate 50 Floor Wipers BodyFit 344 Same As CrossFit
Read MoreAugust 9, 2019
Warm Up10min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build to working weight)20 Double Unders / Practice Strength: DB Bench6 x 4 (Build)*Slight incline Choose Your Own Adventure: WOD:10 Minute AMRAP5 Cal AB10 Burpees15 KBS (53/35)20 DUs Flex:4 x 8 Dual Wield KB Snatch4 x 8 Heavy Goblet Squat…
Read MoreAugust 1, 2019
CrossFit Warm Up:3rds10 Banded Pullaparts5 Strict No Jump Burpees5/5 Knee Hug Walking Lunge5/5 Dynamic Pushups Strength: Superset4 Rounds6 DB Bench (Build)6 Pull-ups*Bench on slight incline WOD:7 Min AMRAP10 Front Rack Lunges (95/65)5 Burpee Over Bar*Compare to 8.1.2019 Bodyfit 341 Warm Up:Ankle Circuit 5min Double Under Practice Then Burpee Ladder every :30 for 4min WOD: “The…
Read MoreJuly 26, 2019
Alpha Happy Hour tonight Gators Grill in Indiana Twp. Party starts when you get there, I’ll see you after the evening classes. Be there or be square! Warm Up: 10min WAMRAP 10 Banded Pullaparts5 Box Jumps + 3 Squats10 True Pushups5 Power Cleans (Build) Strength: DB Bench PressAll Levels – 4 x 8 (Build)*Slight Incline*…
Read MoreJuly 23, 2019
CrossFit: Warm Up: Overhead / Wrist PrepPA Snatch Warmup x 2—————-3rds20 Double Unders / Practice 5 High Box Jumps 5 Hang Snatch (:02 pause on catch) (Build) Strength: Hang Snatch All Levels: 5 x 5 (Build) WOD: 8min EMOM5 Hang Snatch at 80% 10/10 Lateral Hops BodyFit: 338 Warm Up: Ankle Circuit8min AMRAP 20 Double…
Read MoreJuly 18, 2019
CrossFit Warm Up:10min WAMRAP :30 Goblet Squat Hold 5/5 Reverse Lunge to High Knee10 Scap Progression 10/10 MB2T Strength:Superset4 x 5/5 Barbell Walking Lunge5 Strict Pull-ups WOD:10 Minute AMRAP5/5 KB Goblet Step-up4, 8, 12… T2B*Increase number of T2B by 4 reps each round BodyFit 337 Warm Up:8min WAMRAP 200m Run or 250m Row 10 Kips…
Read MoreJuly 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 –…
Read MoreJuly, 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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