Warmup:
3 x Deadbugs 1:00 on/off
3rds
10 Banded Straight Arm Pushdowns
10 BB Good Mornings
10 KB Snatch Warmup
5 Deadlifts (Build)
Strength:Deadlift
Level 1 – 1×5 (+10)
Level 2- 8 min AMRAP
1 every :60
*Same weight as 11-21-18*
WOD:
Choose your adventure
A) 4 Rounds
25 Calories Assault Bike
10/10 KB Snatch (53/35)
B) Flex
4 Rounds
8 DB Pullovers
8/8 Single Arm Row
THEN: Buddy Curls
Happy Rolling Rock Day to my beautiful wife and baby mama April!
Don’t forget Happy Hour this coming Friday at Hitchhiker Brewing in Sharpsburg. Festivities begin when you get there!
Warmup:
Shoulder DROM
3rds
6/6 Bottoms Up KB Press
10 Pillar to Plank Press
10 KBS – American
5 Push Jerk (Build)
*Move your feet!*
Strength: Push Jerk
Level 1: 3×5 (+5)
Level 2: 5×3 (Build)
WOD:
“Tom and Jerry”
Partner :90s on :90s off
15/10 Cal AB
10 KBS (Russian)
Max Rep Burpee
*Work Complete at 80 Burpees or 10 Rds
Warmup:
3rds
Shoulder/Hip Mobility
8/8 Bottoms up KB Press
10 Wall Drill
10-8-6 Push Press (Build)
:20 AB Sprint
Strength:
Push Press
Level 1: 3×5 (+5)
Level 2: 5×3 (Build)
WOD:
Partner Tabata
8 Rounds
Max Calorie Assault Bike
Thrusters (95/65)
CrossFit
Warmup
Squat Prep
3rds
8 Strict Pullups
5/5 Strict Mountain Climbers
:25 Goblet Squat Hold
5 Back Squat (Build)
Strength:
Backsquat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Every 3 min
**Goal is more weight than 1.2.18**
WOD:
“Newspaper Route”
4 Rounds
15 Wallballs
Max Rep Calorie Assault Bike
:90 sec on :90 sec off
*Score is total calories
BodyFit 184
Warm Up:
8min WAMRAP
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Strict Pullups/Ring Rows
10 Ball Slams
WOD:
5 Rounds
3 min AMRAP
4 Pullups
8 Walking Lunges
12 KBS (Russian)
1 Minute Rest
CrossFit:
Warm Up:
3rds
PA Clean Warmup x 3
Wrist/Shoulder Mobility
5 Box Jumps (30/24)
Then
3 position Pw Clean x 3 (Build)
Strenth:
Power Clean
Level 1: Heavy 3 / Technique
Level 2: Heavy 3
Partner WOD:
“Donner and Blitzen”
5 Rounds
10 Sandbag2Shoulder
Max Calorie Assault Bike
*Each partner does 5rds*
**Score is total cals**
BodyFit: 176
Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows
WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)
CrossFit
Warmup:
500m Row – Before WB
3rds
:45 Deadbug
8 BB Good Mornings (Heavy)
8 Pendlay Rows (Heavy)
5-4-3 Deadlifts (Heavy)
Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3×2 (Build)
*Finish at 100%+ of 3RM
WOD:
Choose Your own Adventure
Partner WOD:
Partner Tabata x 8
Calorie Assault Bike
*Each partner completes 8rds
Flex Sesh:
Buddy Curls Immediately Followed by Buddy Skull Crushers
*10 – 1 alternating
9:30 AM BodyFit canceled 12/08/2017
CrossFit:
Warmup:
4x Deadbugs :40/:40
Then
3rds
10 Strict Pulls
10 BB Good Mornings (Build)
5 Deadlifts (Build)
Strength:
Deadlift
All Levels: Every :30 sec for 15 min @ 90% (06/16/17)
WOD:
”
Cal Assault Bike (15/12)
Driveway hill Run
Cal Assault Bike (10/8)
Driveway hill Run
Cal Assault Bike (5/4)
Driveway hill Run
Hump Day Pump:
Back Squat – 5×3 (Build)
Landmine Press 4 x 8/8
4 Rounds – SS –
Hammer Curls 8/8
Max Rep Chinup
