Posted on

December 13, 2018

CrossFit:

Warm Up:
3rds
5/5 Pillar w/ arm reach
10 Single Arm Press
10 Air Squats
5 Strict Press (Build)

Strength: Strict Press
Level 1: 3 x 5 (Add #)
Level 2: 5 x 1 (Build)
*This is NOT a test, no misses*

WOD: “Hellish”
100 Burpees
Every :90 sec
10 Wallballs (20/14)

BodyFit: 279

Warm Up:
8min WAMRAP
10 Scap Progression
5 Burpee Walkups
5 Box Jumps (AHighAP)
10 Plate Touches (Build)

Partner WOD:
10min – Max Cal Row
8min – Max Ball Slams
6min – Max Burpees
4min – Max Box Jumps
2min – Max Pullups
*Score is total reps for pair*

Posted on

November 20, 2018

CrossFit: 

Warm Up:
3rds
10 Pillar w/arm reach
10 Plate Touches
2 Wall Walks w/ :05 Hold
:10 AB Sprints

Strength: Strict Press
Level 1: 3 x 5 (Add #)
Level 2: 3 x 3 (Straight)
*Weight from 11.13.18*

WOD:
5rds
4 HSPU
8 Ball Slams
12/8 Cals AB
Rest :90

BodyFit: 273

Warm Up:
8min WAMRAP
2/2 Spiderman with rotation
10 Scap Progression
10 Plate Touches
:45 Plank

Partner WOD:
50-40-30-20-10
Cals AB
Pullups
Ball Slams
Mt. Climbers (R+L=1)
*work must be split evenly*

 

Posted on

September 6, 2018

CrossFit:

Warm Up:
Squat Prep
Then
Tabata Goblet Squat x 8 (Moderate)
Tabata American KBS x 8 (Moderate)

WOD: 18min EMOM
Min 1: 15 Wall Balls
Min 2: 12 Ball Slams
Min 3: 9/6 Cals AB

BodyFit: 252

Warm Up:
Ankle Circuit
5min Double Under Practice
Squat Prep
3 x for completion, increase intensity
5 Wall Balls
5 Ball Slams

WOD:
10-20-30-40-30-20-10
Wall Balls
Ball Slams
Double Unders (3:1)

Posted on

May 16, 2017

CrossFit:

Warm Up:
8min WAMRAP
25 Double Unders/Practice
4 :05 HS Hold :03 Eccentric
10 KBS – American (Heavy)

Strength:
All Levels: HSPU 4 x 6-8 reps

WOD:
“M.E. WORKIT”
1000m Row
3 Rounds
5 Wall Walks
10 BJ (30/24)
100 DU
3 Rounds
10 T2B
10 Ball Slams
800 m Run

BodyFit: 107

Warm Up:
Heat your meat

Trunk:
Tabata Situps x 8

WOD:
For Time
1000m Row
Rest 5min
For Time
10rds
10 Box Jumps
10 Ball Slams
Rest 5min
For Time
800m Run

Posted on

April 18, 2017

I don’t do this often buuuuuut she is my wife, a big Happy Birthday to the boss lady!  Happy 3rd anniversary of your 29th birthday I hope you have a great day!

CrossFit: 

Warm Up:
Overhead/Wrist Mobility
PA Snatch Warmup x 2
Snatch Balance x 4 (Build)
2 Hang Squat Snatch x 3 (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: 5 x 2

WOD:
“Bucs”
10min AMRAP
10 Power Snatch (75/55)
10 T2B
10 HRPU

BodyFit: 099

Warm Up:
3rds
10 Ring Rows
10 KB Good Morning
10 KBS – American

WOD:
Each round consists of 4min of work 1min of rest
Round 1: Boyd Run – max rep DL (135/95)
Round 2: 600m Row – max rep Ball Slam (25/20)
Round 3: 150 Double Unders (3:1) – max rep Pullups
Round 4: 50 cal AD (40 AB) – max rep HRPU

Posted on

April 13, 2017

Don’t forget tomorrow Alpha Happy Hour at Pub 333 in Oakmont.

CrossFit:

Warm Up:
Chubbs Sequence
3rds
2/2 Leg Cradle Lunge Step w/ vert flex/ext
:10 Table top hold
10 True Pushups

Skill:
https://www.youtube.com/watch?v=BZHdEWVLiag

Strength:
Pistol Progression & Dip Progression
All Levels: 4 x 6-8 reps

WOD:
“Wheeler and Ronnie”
12rds
5/5 Weighted Lunge
10 HRPU
10 Ball Slams
*Partners alternate movements

BodyFit: 098

Warm Up:
Chubbs Sequence
3rds
10/10  Step Lunges
10 Kips/Kipping Practice
10 KBS – American

WOD:
50-40-30-20-10
Row or Bike
50 – Weighted Lunges
40 – HRPU
30 – Ball Slams
20 – Pullups
10 Burpees

Posted on

November 22, 2016

CrossFit:

Warm Up:
4rds
10 Pillar w/ arm reach
15 KBS – American
15 Elevated Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x4 (Straight)
*Add weight from 11.15.16

WOD:
“The Sauce”
12min AMRAP
21-15-9
Ball Slam
Burpee

BodyFit:

Trunk:
3rds
Side Pillar – R
10 Leg Lifts
Side Pillar – L

WOD:
For Time
2,000m Row
Rest 5min
For Time
9-15-21
Ball Slam
Burpee
For Time
30-20-10
Box Jump
15-10-5
Pullups