Warm Up
10min WAMRAP
10 Banded Pullaparts
5 Strict No Jump Burpees
10 KBS – American (Build to working weight)
20 Double Unders / Practice
Strength: DB Bench
6 x 4 (Build)
*Slight incline
Choose Your Own Adventure:
WOD:
10 Minute AMRAP
5 Cal AB
10 Burpees
15 KBS (53/35)
20 DUs
Flex:
4 x 8 Dual Wield KB Snatch
4 x 8 Heavy Goblet Squat with Heels Elevated (DB or KB)
*Elevate heels with plate(s)
CrossFit
Warm Up:
Shoulder DROM
8min WAMRAP
:15 Table Top Stretch
10 Ring Rows (Underhand)
10 KBS – American (Build)
5 High Box Jumps
Strength: 15 Minute Running Clock
4 x 8 Dips
4 x 8 Barbell Bent Over Rows (Underhand)
Partner WOD:
50 Cal AB
50 Box Jumps (24/20)
25 Devils Press
50 HRPU
50 Cal AB
BodyFit 342
Warm Up:
10min WAMRAP
6 Strict No Jump Burpees
8 Box Jumps
10 KBS – American
:10 AB (+:10 each round)
Partner WOD:
100 Cal AB
100 Box Jumps (24/20)
50 Devils Press
100 HRPU
100 Cal AB
Warm Up:
3rds
1:00 Deadbug
15 Banded Good Mornings
10 Plate Touches
5 High Box Jumps
8 RDLs (Build to working weight)
Strength: RDL
All Levels: 4 x 6 (Straight)
*Same weight as 7.24.2018
WOD: “Partners in Crime”
10 Rounds
10/7 Cal Assault Bike
10 Box Jumps (24/20)
10 Ball Slams (25/20)
*Partners alternate movements
Flex:
5 x 15 Banded Sissy Squats with KB (44/25)
5 x 15 Banded Hamstring Curls
Warm Up:
Squat Prep
3rds
:10 Superfriend into 4 Front Squats (Build)
5/5 Pillar with arm reach
5 Strict Pullups
Strength: Front Squat
Level 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 Time
50 Cal AB
50 Cal Row
500m Run
*Work may be completed in any order but cannot be broken up
Warm Up:
Deadbugs 3 x :45 on / :45 off
3rds
8 DB RDL (Heavy)
8 Bent Over Rows (Build)
Deadlifts
:10 AB Sprint
Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 1 Every :30 for 9 Minutes
*Heavier than 6.26.19*
Partner WOD:
8 Minute AMRAP
Max Cal AB
*Rotate every :30
Warm Up:
PA Clean Warmup x 2
Split Jerk Footwork
EB Pullunders x 2
3 position Squat Clean + 3 Jerks (Build)
Strength: Clean and Jerk
Level 1: Technique
Level 2: Find a Heavy 3
WOD:
In 1 Minute
10/7 Cal AB
MR Power Cleans (135/95)
*Accumulate 50 Reps
Note: Please clean out your cubbies before Friday. All items left in cubbies on Friday will be subject to disposal ie may be thrown out.
Warm Up:
3rds
1:10 Deadbug
8 Australian Pullups
8 DB RDL (Heavy)
5 Deadlifts
:10 AB Sprint
Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 1 rep every 0:30 for 15 minutes
WOD: “Stanky Legs”
Tabata Assault Bike
8 x 0:20 on, 0:10 off
Warm Up:
Hip and Shoulder Mobility
8min WAMRAP
10 Squat Progression
10 Ring Rows
10 KBS (Build to working weight)
:30 Plank
WOD:
7 Minute AMRAP
10 Wallballs (20/14)
10 Russian KBS (AHAP)
Rest 4 Minutes
7 Minute AMRAP
10/7 Cal Assault Bike
5/5 Renegade Rows
CrossFit
Warm Up:
8min WAMRAP
10 Scap Progression
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Plate Touches (Build)
:10 AB Sprint
Strength:
15 Minute Clock
4 x 6 Pull-ups
4 x 6/6 Bulgarian Split Squats
WOD: “Gator don’t play no s***”
6 Minute AMRAP
12 Box Jumps (24/20)
12 Ball Slams (25/20)
Rest 4 Minutes
6 Minute AMRAP
8 Cal AB
8 Pull-ups
*Compare to 05.10.2017*
BodyFit 320
Warm Up:
Coaches Choice
WOD: “Christinith”
Every 2 Minutes x 10
10/7 Cal AB
15 American KBS (53/35)
Optional Finisher:
Accumulate 50 Standing Teapots and 50 Evil Wheels
CrossFit
Warm Up:
Ankle Circuit
3rds
20 Double Unders / Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progession
8 Goblet Squats (Build to working weight)
Strength:
15 Minute Clock
4 x 6 Pull-ups
4 x 6/6 Bulgarian Split Squats
WOD:
5 Rounds
10 T2B
20 Goblet Squats (53/35)
40 Double Unders (3:1)
BodyFit 318
Warm Up:
Chili Warm – 3min
8min WAMRAP
25 Double Unders / Practice
10 Squat Prgression
10 Kips / Kipping Practice
WOD:
7 Minute AMRAP
5, 10, 15…
Wallballs
25 Double Unders (3:1)
*Rest 5 Minutes*
7 Minute AMRAP
100m, 200m, 300m…
Run or Row
10 T2B
*Rest 5 Minutes*
60/40 Cal Assault Bike
