Tag: Assault Bike

Posted on

January 24, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Quadruped Crawl
5/5 Jumping Lunges
10 Band Pull Through

Partner WOD:
Total Work:
120 Cals AB
—————-
120 KBS – American
120 Pushups
120 Walking Lunge
*Partners switch every 12/8 cal until complete
**Partners work simultaneously until AB is complete
***120’s done Chipper style

CrossFit:

Warm Up:
Shoulder/Glute activation Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
10 Band Pull Through
5 Floor Press (Build to working weight)

Strength: Floor Press
4 x 6 (Straight)
* Weight from 1.17.20

Choose Your Own Adventure:

Partner WOD:
Buy In: 100 Cals AB
8rds
16 KBS – Russian – AHAP
8 Burpees
16 Mt. Climbers (R+L=1)
*Alternate Movements*

Flex:
4 Rounds
10 DB Pullovers (Build)
20 Banded Tricep Extensions
20 EB Strict Press

Posted on

January 20, 2019

QuickFit

Warm Up:
2 rds (5:00 cap)
:30 Bike (Mod. pace)
10m DB Goblet Duck Walk
5 DB Thrusters (build to working weight)

WOD:
16min EMOM
Even: 8/6 Cals AB
Odd: 8 DB Thrusters (40/30)

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
5/5 Jumping Lunges
10/10 Banded Quadruped Rotations
:30 Plank with 1 push up every :10
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
5 x 4 @ 100% from 12.30.19

WOD:  
4rds
8/8 KB Walking Lunge
12 HRPU

Posted on

January 6, 2020

QuickFit

Warm Up:
2rds – 5:00 cap
10 Goblet Squat
10 KBS – American (build)
10 Rebounding Tuck jumps

WOD:
16min AMRAP
10/7 Cals AB
20 KBS – Russian
10 Box Jumps

CrossFit:

Warm Up:
Squat Prep – coaches choice
3rds
10:00 cap
10 Banded Front Rack Squat
10 KBS – American (build)
10 Rebounding Tuck jumps
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
4 x 6 @ 80%
*12.30.19*

Partner WOD:
10min AMRAP
10 Cals AB
20 KBS – American
10 Box Jumps
*Alternate movements*

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January 2, 2020

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard -THEN
3 rds (10:00 time cap)
5 Burpee to Tuck Jump
25 Miniband Prone Straddle
10/side Side Plank Rotations
3 Tempo (3112) Floor Press (build)

Strength: Floor Press
4 x 8 (Build)

WOD: “New Year. New Me.”
30-20-10-20-30
KBS – Russian
15-10-5-10-15
Burpee Box Over

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Burpee to Tuck Jump
5 Tempo (313) KB Deadlift
25 Miniband Prone Straddle
10/side Side Plank Rotations

WOD:
30-20-10-20-30
Cals AB
KBS – American
*Every 3min 5 Burpee Box Overs*
**Start on Burpee Box Overs**
Finisher: 3 x 10
Evil Wheels
Straight Leg Lifts / Windshield Wipers

Barbell
1) Push Jerks 5×5 (build)
2) Superset 4x:
a) Split Squat 10/10 (Straight)
b) Concentration Curl 10/10 (Straight)
3) BB Good Morning 4×8 (Build)
4) Arnold Press 4×15 (Straight)
5) Barbell Rollouts 4xMR

Posted on

December 24, 2019

As a reminder, there will not be any evening classes today (i.e. no 4:30PM, 5:30PM, or 6:30PM classes

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Banded Thrusters
10 DB Glute Bridge
5 Tempo (3311) Barbell Front Squat (build)
:30 Hollow Hold Flutter kicks

Strength: Front Squat
3 x 5 (Straight)
*Heaviest set from 12.16

WOD:
3rds
15/10 Cal AB
15 Thrusters (95/65)
15 Pull-ups

Posted on

December 20, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10 Tuck Jumps
10 PVC Lift Offs
8/leg Single Leg RDL with Slam Ball

WOD:
6min AMRAP
12 Box Jumps
12 Ball Slams
Rest 4min
6min AMRAP
8/6 Cals AB
8 Pullups

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
20 Frog Pumps
:20 Star Plank
8 KB Kang Squats
10 DB Z-Press
Mental Warm-up: Athletes, be prepared to show up with a plan of how you are going to build and what weight you will be going for in your 3 attempts for each lift. Have your plan written down. Build using sets of 3 reps.

CrossFit Total
1RM Deadlift
1RM Back Squat
1RM Strict Press
*Must complete in order of DL, BS, press*
**3 Attempts at each weight and movement**

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December 18, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/leg Mountain Climbers
25 Miniband Prone Straddle
10 Windshield Wipers

Partner WOD:
10/7 Cals AB
10,10,8,8,6,6,4,4,2,2
Burpees
*Partners rotate when cals are done*
**Both partners must do the rep scheme. Total of 100/70 cals and 60 Burpees per person**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
25 Miniband Prone Straddle
10 Windshield Wipers
10 DB Hip Thrusts (on bench)
5/Arm Alternating DB Bench Press (hold is at top) (build)

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

WOD:
Tester: 1min AB

Posted on

December 17, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
:20 Handstand Hold
10 Tall Kneel Anti-Extension Press*
10 Banded High Row to External Rotation**
12/side Miniband Sidestep on Toes
5 Barbell Strict Press (build)

Strength:
10min EMOM
Min 1: 1 Strict Press (Build)
Min 2: 6 Ring Rows *Feet Elevated*

WOD:
10min AMRAP
10/10 DB Snatch
10 T2B
20 Double Unders / Lat. Hops

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
:20 Handstand Hold
10 Banded Hollow/Bent Hollow Pulldown
10 Banded High Row to External Rotation
12/side Banded Sidestep on Toes

WOD: “VIP”
Buy In: 1000m Row
3rds
10/10 DB Snatch
10 T2B
Half Time: 50/35 Cals AB
6rds
5/5 DB Snatch
5 T2B
Cash Out: 100 Double Unders/Lat Hops

Barbell
Landmine Clean to Press 5×6/6
HSPU Progression 4×6
DB Bench 5×5 (build)
Super Set 5x:
a) 8/8 Alt Hammer Curl
b) Double DB Front Squat MR

Posted on

December 12, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 PVC Lift Offs
5/leg Stationary Snap Skips
6 Scapular Plank Push ups
12/side Miniband Sidesteps on Toes

Strength:
15min clock
4×6 St. Pull-ups (Toe Assist)
4×6 Weighted Pushups

WOD: “Zack, Slater, Screech”
40-30-20-10
Cals AB
Cal Row
Double Unders (3:1)
*20min hard cap*

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 PVC Lift Offs
5/leg Stationary Snap Skips
6 Scapular Plank Push ups
12/side Miniband Sidesteps on Toes

WOD: “Zack, Slater, Screech”
40-30-20-10
Cals AB
Cal Row
Double Unders (3:1)
*20min hard cap*
Trunk:
3rds
8/8 Getup Situp
8 Straight Leg Lifts
8/8 Side Pillar Hip Kiss

Barbell
DB RDL – 5×6 (Straight)
Barbell Row – 5×8
Rotational Ring Row – 5×5/5
DB Shrug – 5×12 (:02 pause)
Tabata Pillars – 5 mins

Posted on

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*