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February 14, 2019

CrossFit

Warm Up:
Hip Mobility
8min WAMRAP
20 Double Unders / Practice
5/5 Reverse Lunge to High Knee
:45 Pillar
5 Box Jumps (30/24)

Strength: Weighted Step Up
All Levels: 3 x 3/3

Partner WOD:
“Tunnel of Love”
50 – 30 -10
Cals Assault Bike
100 – 60 – 20
Wall Balls (20/14)
Box Jumps (24/20)
Double Unders (3:1)

BodyFit 295

Warm Up:
10 min WAMRAP
20 Double Unders / Practice
10 Squat Progression (Air ->Wall Ball)
10 KBS – Russian (Build to working weight)

WOD:
“From Russia with Love”
25 Cals Assault Bike
100 Wall Balls (20/14)
25 Cals Assault Bike
100 Russian KBS
25 Cals Assault Bike
100 Double Unders (3:1)
25 Cals Assault Bike

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January 31, 2019

CrossFit:

Warm up:
10min WAMRAP
5/5 Reverse Lunge to High Knee
10 KBS – American – Build
:45 Plank / 5/5 Plank with pullunder
5 Box Jumps

Strength: Weighted Step Up
All Levels: 3 x 5/5
*Heavier than 1.25.19*

Partner WOD: “Danny and Arnold”
20 Minute AMRAP:
12 Push Press (95/65)
8 Devil’s Press
12 Box Jumps
*Alternate movements*

BodyFit: 291

Warm up:
Get Your Chili Warm
3rds
10/10 Getup Situp
10/10 Standing Teapots
20 Double Unders / Practice

WOD: Courtesy of CrossFit New England
1500m Row / 75 Cal AB
100 DUs
50 Cal AB / 1000m Row
100 DUs
1500m Row / 75 Cal AB
*Compare to 5.1.2018, BodyFit 217

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January 22, 2019

CrossFit:

Warm Up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
10 True Pushups
20 Double Unders / Practice

Strength: DB Bench Press
All Levels: 4 x 8 (Straight)
*Same weight as 1.11.19*

WOD: “Double Duece”
3rds
15 Pullups
30 Double Unders (3:1)
Right into
3rds
15 T2B
15 Box Jumps


BodyFit: 288

Warm Up:
5min Double Under Practice
Then
8min WAMRAP
10 Kips / Kipping Practice
10/10 MB2T
5 Broad Jumps

Skill: Rowing Technique

WOD:
4min work – 1min Rest
500m Row
Max Rep Pullups
500m Row
Max Rep Box Jumps
500m Row
Max Rep T2B
500m Row
Max Rep Double Unders
*Score is total reps of each movement*

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January 8, 2019

CrossFit:

Warm Up:
3rds
25 Double Unders / Practice
5/5 Pillar to Press
Wall Drill
5 Hang Cleans + 5 :03 Pause Push Press (Build)

Strength: Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
For Time
50 Double Unders (3:1)
25 Hang Power Cleans (115/85)
50 Double Unders
25 Push Press
50 Double Unders
25 Burpees


BodyFit: 284

Warm Up:
8min WAMRAP
10 Air Squats
5 Strict No Jump Burpees
10 KBS (Build to working weight)
5 Broad Jumps

Trunk:
3rds
:40 Plank with pushup
10/10 MB2T

WOD:
5rds
15 Box Jumps
15 KBS – American (AHAP)
15 Wall Balls
15 Burpees
*Compare to BF 068 from 12.29.16

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December 31, 2018

Schedule Reminder: NO evening classes. Enjoy this last day of 2018 and let’s get ready to hit the ground running in 2019!

Warm Up:
Ankle Circuit
5min Double Under Practice
8min WAMRAP
5 Box Jumps (30/24)
10 Pushups
10 KBS (Build to working weight)
15 Air Squats

Hero WOD:
“Morrison”
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KBS – American (53/35)
*Compare to 12.26.17*

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December 18, 2018

CrossFit and BodyFit 280

Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“12 Days of Christmas”
1: Deadlift
2: HSPU
3: Power Cleans (155/115)
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.



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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*

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November 15, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
3 position Pw. Snatch *3reps  at each position*
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Stepups (Build)

WOD: “Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press
*Compare to 11.14.17*

BodyFit: 272

Warm Up:
Hip Mobility
3rds
5/5 ML Press
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)

WOD:
Pullups – 10 – 1
Box Jumps – 20 – 2
100 Mountain Climbers (1,2,3,4)
DB Snatch – 1/1 – 10/10
Walking Lunge – 1/1 – 10/10

 

 

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November 8, 2018

CrossFit and BodyFit: 270

Warm Up:
3rds
20 Double Unders / Practice
10 Scap Progression
15 Air Squats
Then
WOD Setup

WOD: “Filthy 50”
50 Box Jump (24/20)
50 Jumping pull-ups
50 KBS – American (53/35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders (3:1)
*Compare to 9.7.17*