Posted on

January 17, 2019

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Depressions
:40 Pillar with pushup
5/5 Reverse Lunge to high knee
15 Banded Hamstring Curls

Strength: Weighted Step Up
All Levels: 3 x 7/7
*Heavier than 1.10.19*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*
**Compare to 1.18.18**

BodyFit: 287

Warm Up:
3rds
25 Double Unders
20 Air Squats
15 Elevated Pushups
10 KB Good Mornings

WOD:
For Time
50 Calorie Row
50 Box Jump Overs
50 DB RDL
50 Wall Balls
50 Pushups
50 Wall Balls
50 DB RDL
50 Box Jump Overs
50 Calorie Row
*Compare to BF 088 from 3.9.17*

Posted on

October 16, 2018

CrossFit: 

Warm Up:
Partner Mobility
PA Snatch Warmup (3-4-5) x 3
Joint Mobility
Then
3-position Hang Snatch (Build)

Strength: Hang Power Snatch
Level 1: Technique
Level 2: Set of 3 (Build)

Partner WOD:
“Jen and Ross”
3500 m Row
*Rotate every 350m
100 Power Snatch (95/65)
*While partner is rowing

BodyFit: 262

Warm Up:
3rds
150m-200m-250m Row
10 Plate Touches (Build)
10/10 MB2T
8 Box Jumps

WOD:
For Time
100 Cal Row
100 Box Jump Over (24/20)
100 Ball Slams
100 Situps
*Broken up however you like*

 

Posted on

Setember 18, 2018

CrossFit:

Warm Up:
Overhead Prep & Ankle Circuit
3rds
25 Double Unders / Practice
8/8 Getup Situp
10 KBS – Russian (Build to WOD weight)
8 DB Push Press (Build)

Strength: DB Push Press
All Levels: 4 x 6 – Work to a heavy weight

WOD: “Android”
12min AMRAP
12/12 Single Arm DB Press
24 KBS – Russian (AHAP)
24 Double Unders (Lateral Hops)

Cool Down: 5min

BodyFit: 255

Warm Up:
5min Double Under Practice
3rds
8/8 Getup Situp
5 Box Jumps (AHighAP)
8/8 Single Arm Press (Build to WOD weight)

WOD: Courtesy of Off Street Parking
3-6-9-12-15-18
Single Arm DB Press (40/25)
Box Jump Over (24/20)
Rest 5min
18-15-12-9-6-3
Single Arm DB Press
Box Jump Over

Cool Down: 5min