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December 9, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
5 sit squats (on med ball)
20 Frog Pumps
10 Windshield Wipers

WOD:
:30 on :30 off
Accumulate 100 of each – Wall Balls & Cals AB
Min 1: Wall Balls
Min 2: Cals AB

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 sit squats (on med ball)
20 Frog Pumps
10 Windshield Wipers
5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 5×1 (build) – NO MISSES

Partner WOD:
Tabata
Cals AB
*8 rounds each*

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December 4, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
12/side Lateral Banded walks
10 KB RDL
:20/side Star Plank
5 Scapular Push-Ups

WOD:
3rds
20/14 Cals AB
30 Pushups
40 KBS – Russian

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10/leg Single Leg Glute Bridge
10 KB RDL
:20/side Star Plank
5 Scapular Push-Ups
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 3×5 (+10lbs)
Level 2: 3×2 (90-95% of 3RM, Straight)

WOD: “If he dies, he dies”
Death by KBS – Russian
*+2 reps every min*

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December 3, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
10 Tuck Jumps
12/side Goblet Loaded Lateral Side Steps
20 KB Russian Twists
6/arm Tall Kneeling Single Arm KB Press

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: 5×3 (Build)

WOD:
12min AMRAP
2,4,6,8….
DB Push Press (60/40)
Box Jumps (24/20)
Pull-ups

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
10 Tuck Jumps
12/side DB Goblet Loaded Lateral Side Steps
20 DB Russian Twists
6/arm Tall Kneeling Single Arm DB Press

WOD:
21-15-9
Cal AB
DB Push Press (50/35)
Rest 4min
21-15-9
Cals AB
Pull-ups
Rest 4min
30 Manmakers
*True Manmakers – Pushup-Row(R)-Row(L)-Thruster*

Barbell
DB Incline Bench 4×6
DB Pullovers
4×10
Superset 4x:
a) Max Rep Depth Push up
b) 20 Crunches
“W” Press 4×10

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November 27, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
3 Tempo (31X3) Ring Row
5 Tempo (33X1) Goblet Squat
:10/side Star Plank

WOD:
4rds
250m Row
20/14 Cals AB
12 Burpees
*20min cap*

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
3 Tempo (31X3) Ring Row
5 Tempo (33X1) Goblet Squat
:10/side Star Plank
5 Glute Bridge DB Bench Press (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3RM (Go get a PR!)

WOD:
Faceoff Retest:
250m Row
20/14 Cals AB
12 Burpees
*Compare: 12.16.17

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November 22, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
8 DB Kang Squat
:10/side Star Plank
30 Over the Line Quick Steps on Toes

WOD:
15min AMRAP
5 Devil Press
250m Row
5 Devil Press
25 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
8 KB Kang Squat
:10/side Star Plank
30 Over the Line Quick Steps on Toes
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 3 RM (Go Get a PR!)

WOD:
500m Row
100 Double Unders (3:1)
30/21 Cals AB
*Choose any order of the movements*
**Must complete 10 Devils Press b/t movements**

FLEX:
3×7 Pendlay Rows (Build – maintain good form and keep it strict)
3×10/10 Cross Body Hammer Curls (Build)
3×15 Incline Bench Rear Delt Flys (Straight – only build/decrease weight if first set is too easy/too difficult)

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November 20, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10m Quadruped Crawl
3 :03 Pull up/Ring Row Iso Hold (at top)
10 Tuck Jumps

WOD:
5 Rounds
3min Work, 1min Rest
10/7 Cals AB
10 Pullups
10 Box Jumps
*Pick up work where you stopped previous round*

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10m Quadruped Crawl
3 :03 Pull up/Ring Row Iso Hold (at top)
3 Seated Box Jumps
3-5 Glute Bridge DB Bench Press (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 5×2 (Build)

WOD: “Final Count Down”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull-ups
Burpee Over Box
Straight Leg Raises

Posted on

November 19, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
5 Downward Dog
10 90/90 Banded Y’s
5 Snatch Grip Behind Head Push Press
-THEN-
3×5 Barbell Hang Squat Snatch (build)

Strength: Snatch
Level 1: Technique
Level 2: Find a Heavy 3

WOD:
5rds
5 Snatch @ 75%
5/5 Rot. Ball Slams
15 KBS – Russian (AHAP)
Rest :60

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 Rds (9:00 time cap)
5 Downward Dog
10 Hollow or Bent Hollow Banded PullDown
10 KBS (Build)
20m/arm Single Arm OH carry

WOD:
6rds
10/7 Cals AB
10 T2B
10/10 DB Snatch
20 KBS – Russian (AHAP)

Barbell:
Push Press 4×6
Superset 4x:
10 Horizontal Pull
Max Rep Push-ups
Then
DB Z Press 4×12 (Build)
Turkish Get-Up (L+R=1)

Posted on

November 12, 2019

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5/side Windshield Wipers
8/leg Walking Lunge
10 KBS
3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist)

Partner WOD:
20min AMRAP
10 DB Cleans (50/35)
5/5 Rotational Ball Slams
10/7 Cals AB
Optional Finisher: Accumulate 30/30 MB2T

BodyFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5/side Windshield Wipers
8/leg Walking Lunge
10 KBS
3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist)

WOD:
30 DB Cleans
15/15 Rotational Ball Slams
30/21 Cals AB
Rest 4min
2rds
15 Pullups
15 DB Lunge
15/10 Cals AB
Rest 4min
3rds
10 Devil Press
10/7 Cals AB

Barbell

Push Press 5×5 Build
Single Arm Alt DB Bench 4×10
DB Curtsy Lunge 4×8/8
Superset 4x:
15 Barbell Curl
MR Overhead Tricep Ext
Trunk: Flutter Kick 4rd tabata

Posted on

November 5, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
5x (with PVC) 4-Position Snatch Complex
THEN
(Building each set)
3×5 Barbell Snatch Grip Shrugs (moderate)
3×5 Barbell Snatch Pull (moderate)
3×5 Barbell Snatch Lift Off (should be heavier than your snatch all 3 sets)

Strength: Power Snatch
Level 1: Technique
Level 2: 5×4 Touch and Go (build)

WOD:
12min EMOM
Min 1: 4 T&G Snatch @ 75% AND Max Cal AB
Min 2: Rest

BodyFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
EMOM 9:00
1) 8-10/leg DB Snap Skips
2) 6-8 (R) arm DB OH Stand to Tall Kneeling
3) 6-8 (L) arm DB OH Stand to Tall Kneeling

WOD:
600m Run
20 Devil Press
60 Cal AB
20 Devil Press
60 Cal Row
20 Devil Press

Barbell
Close grip bench heavy 5 then MR @ 80%
Arnold Press 4×12
Decline bench 4×10
Zottman curls 4×15
Trunk: 100 bicycle crunch

Posted on

October 28, 2019

QuickFit

Warm Up:
2 rds
10/10 Mt. Climbers
25 Frog Pumps
5 Tempo 3311 Wall Ball Squat

WOD:
18min AMRAP
5 Burpees
10 Wall Balls
15/10 Cals AB
*Add 5 burpees and 10 Wall Balls each rd*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 25-30 Frog Pumps
2) 15-20 KB GoodMorning
3) 3-5 Tempo 3311 Goblet Squat

Strength: Back Squat
Level 1: 1×5 (+5lbs)
Level 2: 3×4 @ 95% of 5RM

WOD:
3rds
50 Wall Balls
Rest 1:1