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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)

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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

Posted on

August 20, 2019

CrossFit

Warm Up:
Ankle Circuit
8minWAMRAP
:15 Table Top Stretch
10 Kips / Kipping Practice w/ partner
10 KBS – American (Build)
Double Unders / Practice

Strength: 15 Minute Clock
4 x 8 Dips
4 x 8 Bent Over Underhand Barbell Rows

WOD:
12 Minute AMRAP
5 Devils Press (45/30)
10 T2B
20 DU (3:1)

BodyFit 346

Warm Up:
Ankle Circuit
8min WAMRAP
10 Scap Progression
10 Plate Touch
5/5 Knee Lunge Walking Lunge w/ Squat
Double Unders / Practice

WOD:
6 Minute AMRAP
12 Wall Balls (20/14)
12 Medball Lunges
Rest 3 Minutes
4 Minute AMRAP
8 Pull-ups
8 Burpees
Rest 2 Minutes
2 Minute AMRAP
Max Ball Slams (25/20)
Rest 1 Minute
1 Minute AMRAP
Max DU

Posted on

August 15, 2019

Schedule Reminder: Saturday August 17th Free Community workout at 9:30am followed by yoga at 10:30am.

CrossFit

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Ring Rows (Underhand)
10 Plate Touches
4 High Box Jumps

Strength: Superset
4 Sets of
5/5 Barbell Lunges
5 Strict Chin-ups
*Heavier than 7.18.19*

WOD:
For Time
40 Wall Balls (20/14)
30 Ball Slams (25/20)
20 Box Jumps (24/20)
10 T2B

BodyFit 345

Warm Up:
Hip Mobility
8min WAMRAP
10 Kips / Kipping Practice w/ partner
10 Plate Touches
5 High Box Jumps
10 Squat Progression

WOD:
Minutes 0-10
Buy-in: 50 DU
18 – 15 – 12 – 9 – 6 – 3
Wall Balls (20/14)
Ball Slams (25/20)
Minutes 10-20
Buy-in: 50 DU
25 Ball Slams
50 Box Jumps (24/20)
25 Ball Slams
Minutes 20-30
Buy-in: 50 DU
10 Rounds
5 T2B
5 Box Jumps

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August 2, 2019

Warm Up:
3rds
1:00 Deadbug
15 Banded Good Mornings
10 Plate Touches
5 High Box Jumps
8 RDLs (Build to working weight)

Strength: RDL
All Levels: 4 x 6 (Straight)
*Same weight as 7.24.2018

WOD: “Partners in Crime”
10 Rounds
10/7 Cal Assault Bike
10 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 15 Banded Hamstring Curls

Posted on

July 25, 2019

CrossFit and BodyFit: 339

Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“Christmas in July”
1: Deadlift (155/115)
2: HSPU
3: Power Cleans
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.
**Compare to 12.18.19