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September 17, 2019

CrossFit

Warm Up:
Shoulder DROM
3 Rounds
5/5 Bottoms-up KB press
6 Box Jumps (build)
10 Kips/Kipping Practice

Strength:
15 Minute Running Clock
Landmine Press 4 x 6/6
Dips 4 x 6

WOD:
10 Minute AMRAP
10 T2B
10 Box Jumps (24/20)
10 S2OH (115/85)

BodyFit

Warm Up:
Shoulder DROM
3 Rounds
5/5 Bottoms-up KB press
6 Box Jumps (build)
10 Kips/Kipping Practice
:10 AB Sprint

WOD:
20 Minute AMRAP
10 T2B
10 Box Jumps (24/20)
10 S2OH (115/85)
10 Cals AB

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September 11, 2019

QuickFit

Warm Up:
Get Your Chili Warm
2rds
10 Box Jumps
10 KBS – Build
5 Burpees

WOD:
18min Clock – :30 on / :30 off
Box Jumps
KBS – Russian – AHAP
Burpees

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
3rds
10 FS (Build)
10 Push Press (Build)
10 Box Jump (Build)
10 True Pushups

WOD
“9-11 Tribute”
For Time:
2001 Meter Row or Run
11 Box Jump 30″/24″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

Posted on

September 2, 2019

Please remember there are only 2 classes today 8:30 and 9:30am. Please sign up in Pike 13 so we don’t have a repeat of July 4th. Back to regular schedule Tuesday.

Warm Up:
Hip Mobility
8min WAMRAP
10 Scap Progression
5 Strict No Jump Burpees
5 High Box Jumps
10 EB Thrusters

Partner Hero WOD: “Felix the Cat”
25min AMRAP
9 Burpees
9 Box Jumps (24/20)
9 Pullups
9 Thrusters (95/65)
9 T2B
* Partners alternate movements*

Posted on

August 30, 2019

QuickFit

Warmup:
400m Run
2rds
5 Strict No Jump Burpees
10 KBS – American

WOD:
15min clock
3rds
400m Run
10 Devils Press ( 45/30)
Remaining Time: Max MB2T

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
10 Dynamic Pushups
5 High Box Jumps
5 Hang Cleans + 5 Jerks (Build)

Strength: DB Bench
All Levels: 4 x 4 (Straight)
*Weight from 8.16.2019
**Slight incline

Choose Your Own Adventure

WOD:
10 – 9 – 8 – 7… 1
Hang Clean (115/85)
Jerk
1 – 2 – 3 – 4… 10
Box Jump (24/20)

Flex:
4 x 8 DB Hang Cleans (50/35)
*Unbroken
4 x 8 Arnold Press (Build)
1 x Max Banded Hammer Curls
*Just the band. No dumbbells.

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

Posted on

August 8, 2019

CrossFit

Warm Up:
Overhead/Wrist Prep
PA Snatch Warmup x 2
————————–
3-2-1 3-position Snatch (Build)

Strength: Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD: “I’m fast. I’m very fast.”
1 minute on. 1 minute off.
60 Ground to Overhead (95/65, 115/85, 135/95, 155/115)
*Add weight each new minute of work

BodyFit 343

Warm Up:
Hip Mobility
10min WAMRAP
5/5 ML Stretch
10 Kips / Kipping Practice
5 High Box Jumps
20 Double Unders/Practice

WOD:
21 – 15 – 9
DB Snatch
Cal Row
Rest 4min
9 – 15 – 21
Box Jumps (24/20)
Pull-ups
Rest 4min
21 – 15 – 9
DB Thrusters
42 – 30 – 18
Double Under/Lateral Hops

Posted on

August 6, 2019

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
:15 Table Top Stretch
10 Ring Rows (Underhand)
10 KBS – American (Build)
5 High Box Jumps

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

Partner WOD:
50 Cal AB
50 Box Jumps (24/20)
25 Devils Press
50 HRPU
50 Cal AB

BodyFit 342

Warm Up:
10min WAMRAP
6 Strict No Jump Burpees
8 Box Jumps
10 KBS – American
:10 AB (+:10 each round)

Partner WOD:
100 Cal AB
100 Box Jumps (24/20)
50 Devils Press
100 HRPU
100 Cal AB

Posted on

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 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PA Snatch Warmup x 2
—————-
3 x 5 Snatch Pullunders
—————–
3 position Hang Snatch + 1 OHS (Build)

Strength: Hang Squat Snatch
All Levels: 5 x 4 (Build)

WOD: “Watch out for that first step, it’s a doozie”
7 – 14 – 21
Hang Snatch (135/95-115/65-95/65)
200m Run

BodyFit 340

Warm Up:
3rds
100m Jog
5/5 ML Stretch (Light)
KBS – American (Build to working weight)
5 High Box Jump

WOD:
Buy-in: 400m Run
30 – 20 – 10
DB Snatch (50/35)
Box Jump (24/20)
Half Time: 800m Run
10 – 20 – 30
American KBS
Situps
Cash-out: 400m Run

Posted on

July 26, 2019

Alpha Happy Hour tonight Gators Grill in Indiana Twp. Party starts when you get there, I’ll see you after the evening classes. Be there or be square!

Warm Up:
10min WAMRAP
10 Banded Pullaparts
5 Box Jumps + 3 Squats
10 True Pushups
5 Power Cleans (Build)

Strength: DB Bench Press
All Levels – 4 x 8 (Build)
*Slight Incline*

Choose Your Own Adventure:

WOD:
7min AMRAP
7 Box Jumps
7 Burpees
7 Power Cleans (115/85)
*Compare to 7.27.19*

Flex Sesh:
3rds
Max Rep Dips
20 Front Raise
20 Side Raise

Optional Finisher: Accumulate 50 Evil Wheels