Posted on

January 2, 2020

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard -THEN
3 rds (10:00 time cap)
5 Burpee to Tuck Jump
25 Miniband Prone Straddle
10/side Side Plank Rotations
3 Tempo (3112) Floor Press (build)

Strength: Floor Press
4 x 8 (Build)

WOD: “New Year. New Me.”
30-20-10-20-30
KBS – Russian
15-10-5-10-15
Burpee Box Over

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Burpee to Tuck Jump
5 Tempo (313) KB Deadlift
25 Miniband Prone Straddle
10/side Side Plank Rotations

WOD:
30-20-10-20-30
Cals AB
KBS – American
*Every 3min 5 Burpee Box Overs*
**Start on Burpee Box Overs**
Finisher: 3 x 10
Evil Wheels
Straight Leg Lifts / Windshield Wipers

Barbell
1) Push Jerks 5×5 (build)
2) Superset 4x:
a) Split Squat 10/10 (Straight)
b) Concentration Curl 10/10 (Straight)
3) BB Good Morning 4×8 (Build)
4) Arnold Press 4×15 (Straight)
5) Barbell Rollouts 4xMR

Posted on

December 26, 2019

There is no 6AM class today. The gym will open at 12PM (Noon) and have a regular schedule for the remainder of the day.

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Jefferson Curls
:30 Superman
10 Turkish Sit Ups (double arm DB, KB or barbell)
10/leg Jane Fonda sidelying leg lift

Partner WOD:
:45 on :15 off
3,000m Row
Rest 4min
100 Burpees
*Minimum 5 burpees each set*
Rest 4min
10rds
5 Devil Press
10/10 Mt. Climbers
**Alternate rounds**

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Jefferson Curls
:30 Superman
10 Turkish Sit Ups (double arm DB, KB or barbell)
10/leg Jane Fonda sidelying leg lift

WOD:
Partner WOD:
:45 on :15 off
3,000m Row
Rest 4min
100 Burpees
*Minimum 5 burpees each set*
Rest 4min
10rds
5 Devil Press
10/10 Mt. Climbers
**Alternate rounds**

Barbell
Push Jerks 5×5
Superset 4x:
a) Split Squat 4×10/10
b) Concentration Curl 4×10/10
DB RDL to Shrug 4×12
Arnold Press 4×15

Posted on

December 17, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
:20 Handstand Hold
10 Tall Kneel Anti-Extension Press*
10 Banded High Row to External Rotation**
12/side Miniband Sidestep on Toes
5 Barbell Strict Press (build)

Strength:
10min EMOM
Min 1: 1 Strict Press (Build)
Min 2: 6 Ring Rows *Feet Elevated*

WOD:
10min AMRAP
10/10 DB Snatch
10 T2B
20 Double Unders / Lat. Hops

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
:20 Handstand Hold
10 Banded Hollow/Bent Hollow Pulldown
10 Banded High Row to External Rotation
12/side Banded Sidestep on Toes

WOD: “VIP”
Buy In: 1000m Row
3rds
10/10 DB Snatch
10 T2B
Half Time: 50/35 Cals AB
6rds
5/5 DB Snatch
5 T2B
Cash Out: 100 Double Unders/Lat Hops

Barbell
Landmine Clean to Press 5×6/6
HSPU Progression 4×6
DB Bench 5×5 (build)
Super Set 5x:
a) 8/8 Alt Hammer Curl
b) Double DB Front Squat MR

Posted on

December 12, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 PVC Lift Offs
5/leg Stationary Snap Skips
6 Scapular Plank Push ups
12/side Miniband Sidesteps on Toes

Strength:
15min clock
4×6 St. Pull-ups (Toe Assist)
4×6 Weighted Pushups

WOD: “Zack, Slater, Screech”
40-30-20-10
Cals AB
Cal Row
Double Unders (3:1)
*20min hard cap*

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 PVC Lift Offs
5/leg Stationary Snap Skips
6 Scapular Plank Push ups
12/side Miniband Sidesteps on Toes

WOD: “Zack, Slater, Screech”
40-30-20-10
Cals AB
Cal Row
Double Unders (3:1)
*20min hard cap*
Trunk:
3rds
8/8 Getup Situp
8 Straight Leg Lifts
8/8 Side Pillar Hip Kiss

Barbell
DB RDL – 5×6 (Straight)
Barbell Row – 5×8
Rotational Ring Row – 5×5/5
DB Shrug – 5×12 (:02 pause)
Tabata Pillars – 5 mins

Posted on

December 10, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
25/leg Lateral Toe Taps with Band
10 V-ups or Tuck-ups
10 Tuck Jumps
1 From Floor Snatch Complex (Build)*
*From Floor: 2 Pull, 1 Power, 2 Full

Strength: Snatch
Level 1: Technique
Level 2: 5×3 (Build)
*Must be touch-and-go*

WOD: “Bawitdaba”
10min AMRAP
10 Snatch (75%)
10 Box Jumps
5/5 MB2T

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
25/leg Lateral Toe Taps with Band
10 V-ups or Tuck-ups
10 Tuck Jumps
3 Toes to Rings or Ring Leg Raises

WOD:
10 Rounds
6 T2B
8 Burpees
10 Box Jumps
12/12 Mt. Climbers

Barbell
Seated Strict Press – 5×8 (Build)
Decline DB Bench – 5×10 (Straight)
Superset 5x:
a) 8 Bench Dips
b) 10 Plate raise (45/25)
Wall Sit Hammer Curl – 5×15
Accumulate 50 hanging Knee Raises

Posted on

December 5, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full
20 Lateral Hops Over Bar
1 From Floor Clean Complex (Build)
10/leg Single leg Hops
3 Jerks (Build)

Partner WOD:
5 Snatch (115/85)
20/20 Double Unders
10 Power Cleans
20/20 Double Unders
20 C&J
*Both partners complete jumps
**Partners split C&J however
***Partners alternate Snatches and Cleans each round

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
20 Standing Banded Hollow Pull-downs
10 Wall Ball Squats
10 Prone PVC Lift Offs
10 KB RDL
10m Quadruped Crawl

WOD:
10 T2B
20 Cal Row
10 T2B
20 Cal Row
30 Wall Balls
10 T2B
20 Cal Row
30 Wall Balls
40 KBS – American
10 T2B
20 Cal Row
30 Wall Balls
40 KBS
50 Burpees

Barbell

Clean Heavy 3 then MR at 60% from hang
Landmine Row 4×12
Armpit Row 4×12
Acc. 3:00 in any pillar

Posted on

November 21, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10 Banded Front Rack Squats
10 Shoulder Scarecrows (change plate/light DB)
:20 Ring Pulse or Iso Hold
5/arm EB 1/2 Kneel Landmine Press

Strength:
15min clock
4×5 St. Landmine Press
4×5 Strict Dips

Partner WOD:
20min AMRAP
20 Hang Power Cleans
20 Front Squats
20 Push Press
*Partners choose weight prior to WOD* (75/55) – (95/65) – (115/85) 1 work; 1 rest, split however

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10 Banded Front Rack Squats
10 Shoulder Scarecrows (change plate/light DB)
10 Goblet Press (light KB)
10 Banded Row

Partner WOD:
25min AMRAP
Partner 1:
10 DB Hang Cleans
10 DB Squat
10 DB Push Press
Partner 2:
400m Row
*Partners work simultaneously, switch when both have completed their work*

Barbell
Pendlay Row Heavy 5
Chin Ups 4×8
KB Pull-Through x 4
Superset 4x
a) Bench Dips 4×10
b) Double Bent over DB Row 4×10
Opt Trunk: Acc. 50 Hanging Knee Raise

Posted on

November 19, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
5 Downward Dog
10 90/90 Banded Y’s
5 Snatch Grip Behind Head Push Press
-THEN-
3×5 Barbell Hang Squat Snatch (build)

Strength: Snatch
Level 1: Technique
Level 2: Find a Heavy 3

WOD:
5rds
5 Snatch @ 75%
5/5 Rot. Ball Slams
15 KBS – Russian (AHAP)
Rest :60

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 Rds (9:00 time cap)
5 Downward Dog
10 Hollow or Bent Hollow Banded PullDown
10 KBS (Build)
20m/arm Single Arm OH carry

WOD:
6rds
10/7 Cals AB
10 T2B
10/10 DB Snatch
20 KBS – Russian (AHAP)

Barbell:
Push Press 4×6
Superset 4x:
10 Horizontal Pull
Max Rep Push-ups
Then
DB Z Press 4×12 (Build)
Turkish Get-Up (L+R=1)

Posted on

November 14, 2019

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
8 Banded Bent Hollow/Hollow Pullover
8/arm 1/2 Kneel Bottom-up KB OH Press
10 Frog Pumps
3-5 Barbell Strict Press (build)

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: Find a Heavy 5, then MR @80%

WOD:
5rds
12 DB Press (50/35)
5/5 DB Step Up
8 T2B

BodyFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
10 Tuck Jumps 10 Frog Pumps
8 Banded Bent Hollow/Hollow Pullover
8/arm 1/2 Kneel DB OH Press

WOD:
22min AMRAP
10 T2B
10/10 DB Snatch
10 Box Jump (24/20)
40 Double Unders (3:1)

Barbell
Farmers Carry D&B
Build Bent Over Row 4×8
Straight V-Pull ups 4×6
Superset 4x:
10 Bent Over Fly
10 Front Raise
Pinch grip plate holds 2xME

Posted on

November 12, 2019

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5/side Windshield Wipers
8/leg Walking Lunge
10 KBS
3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist)

Partner WOD:
20min AMRAP
10 DB Cleans (50/35)
5/5 Rotational Ball Slams
10/7 Cals AB
Optional Finisher: Accumulate 30/30 MB2T

BodyFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5/side Windshield Wipers
8/leg Walking Lunge
10 KBS
3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist)

WOD:
30 DB Cleans
15/15 Rotational Ball Slams
30/21 Cals AB
Rest 4min
2rds
15 Pullups
15 DB Lunge
15/10 Cals AB
Rest 4min
3rds
10 Devil Press
10/7 Cals AB

Barbell

Push Press 5×5 Build
Single Arm Alt DB Bench 4×10
DB Curtsy Lunge 4×8/8
Superset 4x:
15 Barbell Curl
MR Overhead Tricep Ext
Trunk: Flutter Kick 4rd tabata