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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

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December 3, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
10 Tuck Jumps
12/side Goblet Loaded Lateral Side Steps
20 KB Russian Twists
6/arm Tall Kneeling Single Arm KB Press

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: 5×3 (Build)

WOD:
12min AMRAP
2,4,6,8….
DB Push Press (60/40)
Box Jumps (24/20)
Pull-ups

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
10 Tuck Jumps
12/side DB Goblet Loaded Lateral Side Steps
20 DB Russian Twists
6/arm Tall Kneeling Single Arm DB Press

WOD:
21-15-9
Cal AB
DB Push Press (50/35)
Rest 4min
21-15-9
Cals AB
Pull-ups
Rest 4min
30 Manmakers
*True Manmakers – Pushup-Row(R)-Row(L)-Thruster*

Barbell
DB Incline Bench 4×6
DB Pullovers
4×10
Superset 4x:
a) Max Rep Depth Push up
b) 20 Crunches
“W” Press 4×10

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November 20, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10m Quadruped Crawl
3 :03 Pull up/Ring Row Iso Hold (at top)
10 Tuck Jumps

WOD:
5 Rounds
3min Work, 1min Rest
10/7 Cals AB
10 Pullups
10 Box Jumps
*Pick up work where you stopped previous round*

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10m Quadruped Crawl
3 :03 Pull up/Ring Row Iso Hold (at top)
3 Seated Box Jumps
3-5 Glute Bridge DB Bench Press (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 5×2 (Build)

WOD: “Final Count Down”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull-ups
Burpee Over Box
Straight Leg Raises

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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

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November 8, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rounds:
10/10 Single Arm DB Suitcase Deadlift
10 Tuck Jumps
10 Bent Hollow Pulses

WOD:
25-20-15-10-5
DB Cleans (50/35)
5-10-15-20-25
Box Jumps
15-15-15-15-15
Situps

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/10 Banded Quadruped Thoracic Rotation
10 Tuck Jumps
5 KB Kang Squat
3-5 Squat Clean (build each round)

Strength: Squat Clean
Level 1: Technique
Level 2: Find a Heavy 3

Choose Your Own Adventure:
WOD:
15 Power Clean (135/95)
5 Box Jumps (30/24)
10 Pw. Clean (185/125) 10 Box Jumps
5 Pw Clean (225/155) 15 Box Jumps

Flex:
SuperSet Pump 3x:
20 Empty Bar Reverse Curls
25 Banded Tricep Extentions
Then
2 Rounds:
10 DB Shrugs (HEAVY)
10 DB Hang Cleans (HEAVY)
*Use same dumbbells for shrugs and hang cleans*

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October 31, 2019

CrossFit

Warm Up:

Run/Row/AB/DU
EMOM 9:00
1) 10-15 Tuck Jumps
2) 12-15 Banded Front Rack Squats
3) 5 x :3-:5 Chin over bar or Ring Row Iso holds (Chinup Grip)

Strength: SuperSet 4x
6 BB Front Rack Lunges
6 Chinups (Scale: Toe Assist)

WOD: “This is Halloween”
7rds
7 Burpee BJ Over (24/20)
7 Thrusters (95/65)
7 Pullups
*15min cap*
**Compare 11.2.18**

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 12-15 Banded Thrusters
2) 10-15 Tuck Jumps
3) 10-15 Dual DB Suitcase Deadlift

Partner WOD: “Monster Mash”
21-15-9-9-15-21
Thrusters (95/65)
Box Jumps
DB Cleans (40/25)
Finisher: Accumulate 30 Straight Leg Lifts & 30/30 Russian Twists

Barbell

Hang Clean – Heavy Single then 60% of Single for MR
Landmine rows 4×10 (Build)
Lateral Raise 4×10 (half/full)
SuperSet 4x:
a) 25 Russian Swing
b) 25 Situps

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October 25, 2019

CrossFit

Warm Up:
2 rds
5 Push ups
10 Tuck Jumps
20 Air Squats

WOD:
50 Cals AB
50 Burpees
50 Box Jumps
25/25 Renegade Rows
*Can choose any order but must be done in sets of 50*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 6-10 Scap Pushups on Forearms
2) 5-10 Dynamic Push ups
3) :30 Hollow Hold or Bent Hollow Hold

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3×5 @ 90% 5RM

Choose Your Own Adventure:
WOD:
100 Cals AB
*1min on/off *
**Compare to 9.14.18**
Optional Finisher: Accumulate 50 Evil Wheels

FLEX:
SuperSet 4x
12 Neutral Grip DB Floor Press (build)
15 Rear Delt Flys (build)
8 Seated DB Press (build)

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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)

Posted on

October 8, 2019

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10-15 Squat Therapy
2) 10-15 90/90 banded Y’s
3) 8-12/leg Jumping Lunges
THEN- 8-12 reps of 4-Position Snatch Complex with Coach (PVC or EB)

Strength: Low Hang Snatch
Level 1: Technique
Level 2: Sets of 3-4 (build)

WOD: “Hold Fast”
a) Hang Snatch – 2 reps every :30 for 5min @ 80% of heaviest set the strength
Then
b) 5min AMRAP Burpee Box Jump
*No set rest period between parts a and b

BodyFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 15 mins:
1) MR Frog pumps
2) 8-12/side Side Plank Rotations
3) 8-12/leg Jumping Lunges
4) MR Prone Straddle with MiniBand
5) Rest 1 min

WOD:
30min EMOM
Min 1: :30 of Box Jumps
Min 2: :30 of Burpees
Min 3: 100m Run
*Scale run to be as close to :30 as possible*
**Score is total reps each category**

BARBELL

Barbell Row 4×8 (Build) then MR drop set at weight from 2nd set
“V” chin ups 4×4/4
Meadows Row 4×8/8
Preacher curls 4×12
Opt. trunk: 100 heel raises