Posted on

February 13, 2020

CrossFit

Warm Up:
Shoulder Prep
3 rds (10:00 cap)
10 m Crab Walk
5/5 Slow Negative StepUps
1 Clean Complex

Strength: Floor Press
4 x 6 (Straight) *Weight from 2.7.20*

WOD:
1,2,3…8…3,2,1
Clean and Jerk (135/95)
Box Step Over

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Crab Walk
5/5 Slow Negative StepUps
10 DB High Pull

WOD:
14min AMRAP
7/7 DB Snatch (40/25)
7 DB Box Step Over

Barbell
Close Grip BB Upright Row Pyramid (5)
Barbell Step Ups – Build to Heavy 5/5
Lying Incline Dumbbell Rows – 5×10
Incline Tate Press – 5×10 (Straight)
Superset x 5
A) Weighted Calf Raises 15/15 (on step)
B) Lying Hip Raise 15

Posted on

September 27, 2019

QuickFit

Warm Up:
2 Rounds
1 Round of Cindy
10 KBS (build)

WOD: “Up the river. Down the river.”
500m Run
40 Air Squats
30 KBS – Russian (50/35)
20 HRPU
10 C2B Pull-ups
20 HRPU
30 KBS – Russian
40 Air Squats
500m Run

CrossFit

Warm Up:
3 Rounds
10 Scapulas Progression
10 DB Pull-overs
10 Pushups
6/6 Weighted Step-ups (build)

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 5 (Straight) *Weight from 9.12.19*

Choose Your Own Adventure

Partner WOD: “.50 Cal”
50 Cal AB
50 Burpees
50 Box Step Overs (24/20)
50 Pullups
*Split however*

Flex:
4 x 5/5 Barbell Step-ups (build)
4 x 10 Single arm KB front rack squats (alternate arms each rep, build each set)
50 Elevated Pushups for Time