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January 29, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
2 Wall Walks
10 AKBS
5 DB Push Press (Build)

WOD:
Tabata: 8 Intervals Each (0:20 on, 0:10 off)
DB Push Press
Cals AB
Situps
Ball Slams

CrossFit:

Warm Up:
OH Shoulder Prep
3rds (10:00 cap)
2 Wall Walks
10 AKBS
5 Push Press (Build)

Strength: Push Press
4 x 5 @ 90% of 1.8.20

Partner WOD:  
Tabata (0:20 on, 0:10 off)
Partner 1: Calories AB
Partner 2: Ball Slams
*Partners work simultaneously, alternate movements, 8 intervals of each movement each*

Posted on

January 21, 2019

CrossFit

Warm Up:
Front Rack/Ankle Prep
3rds (10:00 cap)
10 4-way Hops (front-back/side-side = 1)
10/10 Miniband Sidesteps on Toes
1 From Floor Clean Complex (build)
5 Jerks (build)

Strength: Power Cleans
4 x 5 (Build)
*Must be T&G*

WOD:
12min AMRAP
12 Cleans (135/95)
24 Double Unders (Lateral Hops)
12 Jerks
24 Double Unders
12 Clean & Jerks

QuickFit

Warm Up:
2 rds (5:00 cap)
10 4-way Hops (front-back/side-side = 1)
5 Burpees to AKBS
10 DU or DU practice

WOD:
4rds
8 Devil Swings
8/8 Rot. Ball Slams
32 Double Unders (3/1)

Barbell
Push Press 5×5 (Build), then 1MR @ 80%,
DB Hex Press 5×10 (Build)
Superset 5x
a) 5 Renegade Rows *Straight (PuR+PuL=1)
b) 20 Banded Tricep Extensions
**During the hour**
Prowler Push 5x Down/Back

Posted on

January 3, 2020

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (5:00 time cap)
:20/side Star Plank
1 From the Knee Dumbell Clean Complex
5 ball slams

WOD:
10rds
5 DB Hang Cleans
5 DB Squats
10 Ball Slams
*15min cap*

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
:20/side Star Plank
10 3-point drill
3 Tempo (3131) RDL (build)
1 From Knee Clean Complex (build)

Strength: RDL
4 x 8 (Build)

Choose Your Own Adventure:

WOD:  
10rds
5 Deadlift (135/95)
5 Hang Power Clean
5 Front Squat
*Each round must be unbroken*
**Compare to 1.5.18**

Flex:
3 Rounds
15 Banded Hamstring Curls
10 DB Shrugs (Straight and Heavy w/ good form)
8 DB Goblet Squats (Build Heavy)

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**

Posted on

October 16, 2019

QuickFit

Warm Up:
6 Min EMOM
1) 100m run
2) 10-15 Tuck Jumps
3) 10 -15 scap push ups

WOD:
Buy In: 500m Row
100 Ball Slams
100 Box Jumps
50/50 Renegade Rows (R+L=2)
Cash Out: 500m Row
*Work can be split however*

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10/10 sidelying shoulder ER
2) 10-15 scap push ups
3) 6-8 Segmented Muscle Clean (bulid)

WOD:
1200m Row
20 Power Cleans (185/135)
1100m Row
30 Clean (165/115)
1000m Row
50 Cleans (135/95)

Posted on

October 15, 2019

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10-15 Hollow Pulldowns
2) 3 wall walks
3) :10-:20 Chin over bar isometric hold

Strength:
15min Clock
Strict Pull-up 4×5
Strict HSPU 4×5

WOD:
6 x Every 2min
8 T2B
8 S2OH (135/95)
8/6 Cals AB

BodyFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10-15 Hollow Pulldowns
2) 3 wall walks
3) :10-:20 Chin over bar isometric hold

WOD:
1000m Row
80 Ball Slams/Plate Touches
750m Row
60 Situps
500m Row
40 T2B
250m Row
20 Burpees

Barbell

Floor Press, find Heavy 5. Then MR at 80%.
Seated DB Press 4×8(straight)
Superset – 4 rounds:
12 Bench Dips
10/10 Concentration curl
Trunk: Weighted Sit Ups 5×20

Posted on

October 3, 2019

CrossFit

Warm Up:
3 mins moderate pace AB
THEN- EMOM 12mins:
1) 12/12 Monster walks
2) 8 DB Z-Press
3) 4/4 Jumping Lunges
4) :30 Bent Hollow Hold

Strength: Barbell Lunges
All Levels: 4 x 4/4
*Must be heavier than 9.19.19*

WOD:
18min EMOM
15 Wall Balls (20/14)
12 Ball Slams (25/20)
9/6 Cals AB
*Compare 9.6.18*

BodyFit

Warm Up:
3 mins moderate pace AB
THEN- EMOM 15mins:
1) 12/12 Monster walks
2) 10 KBS
3) 5 Sit Squats
4) :30 Bent Hollow Hold
5) 10 PVC Lift Offs

WOD:
24min EMOM
15 Wall Balls (20/14)
12 Ball Slams (25/20)
9/6 Cals AB
6 Devil Press

Barbell

DB RDL 4×6 heavy straight
Landmine 4×8 build, drop set MR at 2nd set weight
Rotational ring row 4×10 (5 each side) 
DB shrug, 4×12 heavy :01 pause 
Optional: Floor Wipers 4×10 each way

Posted on

September 23, 2019

QuickFit

Warm Up:
2 rounds
6 inch Worms w/ Pushup
10 Air Squats
10 Plate Touches
20 Double Unders/Practice

WOD:
50 Burpees
50 Double Unders
100 Wall Balls
100 Double Unders
50 Ball Slams (25/20)
50 Double Unders

CrossFit

Warm Up:
Squat Prep
3 Rounds
5 Strict Pull-ups
6 Glute Bridges
20 Double Unders/Practice
5 Back Squats (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: Find Heavy 5, then drop-set @ 80%

WOD:
10min AMRAP
10 Single Arm DB Squat (50/35)
10 Burpees
20 Double Unders

Posted on

September 20, 2019

QuickFit

Warm Up:

WOD:
50 Double Unders
50 Pullups
50 Double Unders
50 Ball Slams
50 Double Unders
50 Situps
50 Double Unders
50 Cal Row

CrossFit

Warm Up:

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 5

Choose Your Own Adventure

WOD:
3rds
10 Deadlifts (225/155)
50 Double Unders

Flex:
4 x 6 Hex Press (build to heavy)
4 x 8 Good Mornings (moderate weight – straight)
2 x 15 Plate Front Raises

Posted on

September 10, 2019

CrossFit

Warm Up:
Ankle Circuit
3rds
10 Scap Progression
3 :05 HS Hold w/ :03 eccentric / :25 HS Hold
8 – Hip – Hang – Full Cleans (Build)
20 Double Unders / Practice

Strength:
15min Clock
Strict Pull-up 4 x 6
Strict HSPU 4 x 6

WOD: “Ride the Bus”
5-10-15-10-5
Pull-ups
Cleans (135/95)
20 Double Unders (3:1)

BodyFit

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
10 Plate Touches
5 Strict No Jump Burpees
:10 AB Sprint

WOD:
4rds
Double Unders
Ball Slams
Burpees
DB Hang Cleans
Cals AB
*1min each movement, 1min rest after each round*

Barbell Class:

Incline Barbell Bench Press 4 x 8 (Build)

DB Bench Press 10RM *Take 3 warmup sets before MR attempt*

DB Pullover 3 x 12 (Straight)

Optional Finisher: 3 x 30 Single Arm Banded Lat. Raise & Front Raise