Posts Tagged ‘Assault Bike’
September 5, 2019
CrossFit and BodyFit Warm Up:5min Get Your Chili Warm WOD:“TriAlphathon” 50-40-30-20-10 Cal Row Cals AB Meter Run (x10 for rep scheme) Optional Finisher: 4min clock – MR Evil Wheels into 4min clock – MR MB2T Barbell Class: Back Squat – 5RM *for today*Ring Pullups – 4 x Max Reps – score total reps *2-3min rest…
Read MoreSeptember 4, 2019
QuickFit Warm Up:3min Get Your Chili WarmThen 3 rounds of Cindy WOD:800m Run/1000m Row/60/40 Cal AB 33 Burpees 800m Run/1000m Row/60/40 Cal AB 33 Air Squats 800m Run/1000m Row/60/40 Cal AB 33 Pullups *20min cap CrossFit Warm Up:Overhead/Rack Mobility3rds10 – 3 point drill EB PA Snatch Warmup8 Front Squat (Build)6 St. No Jump Burpees Strength:…
Read MoreAugust 28, 2019
QuickFit Warm Up: Get Your Chili Warm WOD: Tabata x 8Meter Row Cals AB Mt. Climbers (R+L=1)*1min rest between movements* CrossFit Warm Up:Hip Mobility3rds10 Scap Progression8 Ring Rows (Underhand)5 Lungesters (Build) ;10 AB Sprint Strength: Superset4 x 6/6 Barbell Lunges6 Strict Chin-ups Partner WOD:15 Minute AMRAP15/10 Cal AB15 Thrusters (95/65)15 Pull-ups*Alternate Movements
Read MoreAugust 23, 2019
Warm Up:3rds1:00 Deadbug 12 Banded Good Mornings8 BB Bent Over Row 10-8-6 – Hip – Hang – Floor Clean (Build to working weight) Strength: Barbell RDLAll Levels: 4 x 6 (Build)*heavier than 8.14.2019 Choose Your Own AdventureWOD:15 – 12 – 9 – 6 – 3Power Cleans (95/65)Cals Assault Bike Flex:4 x 8 Unbroken Hang Cleans…
Read MoreAugust 9, 2019
Warm Up10min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build to working weight)20 Double Unders / Practice Strength: DB Bench6 x 4 (Build)*Slight incline Choose Your Own Adventure: WOD:10 Minute AMRAP5 Cal AB10 Burpees15 KBS (53/35)20 DUs Flex:4 x 8 Dual Wield KB Snatch4 x 8 Heavy Goblet Squat…
Read MoreAugust 6, 2019
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 MoreAugust 2, 2019
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 MoreJuly 15, 2019
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 MoreJuly, 10 2019
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 MoreJuly 5, 2019
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
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