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October 15, 2019

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10-15 Hollow Pulldowns
2) 3 wall walks
3) :10-:20 Chin over bar isometric hold

Strength:
15min Clock
Strict Pull-up 4×5
Strict HSPU 4×5

WOD:
6 x Every 2min
8 T2B
8 S2OH (135/95)
8/6 Cals AB

BodyFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10-15 Hollow Pulldowns
2) 3 wall walks
3) :10-:20 Chin over bar isometric hold

WOD:
1000m Row
80 Ball Slams/Plate Touches
750m Row
60 Situps
500m Row
40 T2B
250m Row
20 Burpees

Barbell

Floor Press, find Heavy 5. Then MR at 80%.
Seated DB Press 4×8(straight)
Superset – 4 rounds:
12 Bench Dips
10/10 Concentration curl
Trunk: Weighted Sit Ups 5×20

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October 11, 2019

QuickFit

Warm Up:
4 min Tabata Air Squat
THEN
4 min Tabata Sit-ups

WOD:
3rds
10 Burpees
20 Cals AB
30 Cal Row

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10 3-Point Drill
2) 6-8 Jefferson Curl (light KB or PVC)
3) :50 IronMan
THEN
4 min Tabata Sit-ups

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 5 RM – Go get a PR!

Choose Your Own Adventure
WOD:
2rds
30 Cal Row
20 Cals AB
10 Burpees
*10.6.17*

Flex:
Super Set 5x
6 Weighted Chin-ups
8 Banded Lat Pull-downs
10/10 Cross Body Hammer Curls (Build)

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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

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October 1, 2019

CrossFit

Warm Up:
3 mins DU practice
THEN- EMOM 12mins:
1) 6/6 side plank rotations
2) 6/6 EB 1/2 Kneel Landmine Press
3) :15 x2 Ring or Box Static hold
4) 10 Athletic Burpees

Strength:
15min Clock
5 x 5 Landmine Press
5 x 5 Dips

WOD: “Doublemint”
12min AMRAP
10 Burpees
20 Cal Row
40 Double Unders (Lateral Hops)

BodyFit

Warm Up:
3 mins DU practice
3 mins ROWER
THEN- EMOM 12mins:
1) 6/6 Side Plank Rotations
2) :30 to :45 Calf Raise Hold
3) 10 Ring Face Pulls
4) 10 Athletic Burpees

WOD: “On/Off”
5rds
1:00 / 1:00 Cal Row
:45 / :45 Double Unders
:30 / :30 Burpees

Barbell

Seated strict 4×8 build 
Decline bench 4×10 straight 
Super set: Dips 4×6, front plate raise 4xMR
Wall sit hammer curl 4×15 straight 
Optional: Evil wheels, accumulate 80

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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

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September 23, 2019

QuickFit

Warm Up:
2 rounds
6 inch Worms w/ Pushup
10 Air Squats
10 Plate Touches
20 Double Unders/Practice

WOD:
50 Burpees
50 Double Unders
100 Wall Balls
100 Double Unders
50 Ball Slams (25/20)
50 Double Unders

CrossFit

Warm Up:
Squat Prep
3 Rounds
5 Strict Pull-ups
6 Glute Bridges
20 Double Unders/Practice
5 Back Squats (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: Find Heavy 5, then drop-set @ 80%

WOD:
10min AMRAP
10 Single Arm DB Squat (50/35)
10 Burpees
20 Double Unders

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September 18, 2019

QuickFit

Warm Up:

Partner WOD:
12 Minute Clock
Max Cals AB
Max DB Hang Cleans
*Partners work simultaneously and rotate every min*

CrossFit

Warm Up:

Strength: Low Hang Cleans
Level 1: Technique
Level 2: Work to a heavy 3-4 reps for the day

WOD: “Done gone”
EMOM
Even: 5 Cleans (135/95)
Odd: Rest
*In the remainder of the minute complete as many burpees as possible
**Go until you accumulate 50 burpees

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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

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September 10, 2019

CrossFit

Warm Up:
Ankle Circuit
3rds
10 Scap Progression
3 :05 HS Hold w/ :03 eccentric / :25 HS Hold
8 – Hip – Hang – Full Cleans (Build)
20 Double Unders / Practice

Strength:
15min Clock
Strict Pull-up 4 x 6
Strict HSPU 4 x 6

WOD: “Ride the Bus”
5-10-15-10-5
Pull-ups
Cleans (135/95)
20 Double Unders (3:1)

BodyFit

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
10 Plate Touches
5 Strict No Jump Burpees
:10 AB Sprint

WOD:
4rds
Double Unders
Ball Slams
Burpees
DB Hang Cleans
Cals AB
*1min each movement, 1min rest after each round*

Barbell Class:

Incline Barbell Bench Press 4 x 8 (Build)

DB Bench Press 10RM *Take 3 warmup sets before MR attempt*

DB Pullover 3 x 12 (Straight)

Optional Finisher: 3 x 30 Single Arm Banded Lat. Raise & Front Raise

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September 4, 2019

QuickFit

Warm Up:
3min Get Your Chili Warm
Then
3 rounds of Cindy

WOD:
800m Run/1000m Row/60/40 Cal AB
33 Burpees
800m Run/1000m Row/60/40 Cal AB
33 Air Squats
800m Run/1000m Row/60/40 Cal AB
33 Pullups
*20min cap

CrossFit

Warm Up:
Overhead/Rack Mobility
3rds
10 – 3 point drill
EB PA Snatch Warmup
8 Front Squat (Build)
6 St. No Jump Burpees

Strength: RDL
8 Rep Max

Partner WOD: Tabata x 8
Hang Snatch – 95/65
Front Squat – 115/85
B.O.B
*Alternate rounds, rest 1min between movements
*Score is reps of each movement