CrossFit Warm Up:Shoulder DROM8min WAMRAP:15 Table Top Stretch 10 Ring Rows (Underhand)10 KBS – American (Build)5 High Box Jumps Strength: 15 Minute Running Clock4 x 8 Dips4 x 8 Barbell Bent Over Rows (Underhand) Partner WOD: 50 Cal AB50 Box Jumps (24/20)25 Devils Press 50 HRPU50 Cal AB BodyFit 342 Warm Up:10min WAMRAP6 Strict No…

Read More

Warm Up:3rds1:00 Deadbug 15 Banded Good Mornings 10 Plate Touches5 High Box Jumps 8 RDLs (Build to working weight) Strength: RDLAll Levels: 4 x 6 (Straight)*Same weight as 7.24.2018 WOD: “Partners in Crime”10 Rounds10/7 Cal Assault Bike10 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…

Read More

Warm Up:Squat Prep3rds:10 Superfriend into 4 Front Squats (Build) 5/5 Pillar with arm reach 5 Strict Pullups Strength: Front SquatLevel 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 Time50 Cal AB50 Cal Row500m Run*Work may be completed in any order but cannot be broken…

Read More

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

Read More

Warm Up:PA Clean Warmup x 2Split Jerk Footwork EB Pullunders x 2 3 position Squat Clean + 3 Jerks (Build) Strength: Clean and JerkLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:In 1 Minute10/7 Cal ABMR Power Cleans (135/95)*Accumulate 50 Reps

Read More

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:3rds1:10 Deadbug8 Australian Pullups 8 DB RDL (Heavy)5 Deadlifts :10 AB Sprint Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 1 rep every 0:30 for 15 minutes WOD: “Stanky…

Read More

Warm Up:Hip and Shoulder Mobility8min WAMRAP 10 Squat Progression10 Ring Rows 10 KBS (Build to working weight):30 Plank WOD:7 Minute AMRAP10 Wallballs (20/14)10 Russian KBS (AHAP)Rest 4 Minutes7 Minute AMRAP10/7 Cal Assault Bike5/5 Renegade Rows

Read More

CrossFit Warm Up:8min WAMRAP 10 Scap Progression 2/2 Knee Hug Lunge Step Vert Flex/Ext10 Plate Touches (Build):10 AB Sprint Strength:15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD: “Gator don’t play no s***”6 Minute AMRAP12 Box Jumps (24/20)12 Ball Slams (25/20)Rest 4 Minutes6 Minute AMRAP8 Cal AB8 Pull-ups*Compare to 05.10.2017* BodyFit 320…

Read More

CrossFit Warm Up:Ankle Circuit 3rds20 Double Unders / Practice2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Scap Progession8 Goblet Squats (Build to working weight) Strength: 15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD:5 Rounds10 T2B20 Goblet Squats (53/35)40 Double Unders (3:1) BodyFit 318 Warm Up:Chili Warm – 3min 8min WAMRAP 25…

Read More

Warm Up:Chili Warm – 3min3rdsPA Clean Warmup (Build)5/5 Pillar with arm reach 10 KBS – American (Build)5 Power Cleans (Build) Partner WOD: “Rescue Rangers”60 S2OH (135/95)60 Russian KBS (AHAP)60 Cal AB40 Power Cleans (185/135)40 Russian KBS40 Cal AB20 DL (275/185)20 Russian KBS20 Cal AB*Chipper Style, Partners Split Work Evenly*

Read More