Posts Tagged ‘Burpees’
January 14, 2020
CrossFit Warm Up:Shoulder/Glute Prep 3 rds (10:00 cap) 5 Burpees to Tuck Jump 10 Prone PVC Lift Offs 5/5 SA KB Swing (build to working weight) :20 Isometric Ring Hold at top Strength:10min EMOM Min 1: 6 St. Pull-ups (Scale use Toe Assist or work Negatives) Min 2: 8 Dips (Scale use Toe or Heel…
Read MoreDecember 31, 2019
There will be abbreviated hours today (New Year’s Eve) and tomorrow (New Year’s Day). The schedule is as follows:New Year’s Eve – Dec. 31 – No 5:30PM BodyFit or 6:30PM CrossFitNew Year’s Day – Jan. 1 – 9:30AM Cycle and 12:00PM CrossFit only CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 10 PVC…
Read MoreDecember 26, 2019
There is no 6AM class today. The gym will open at 12PM (Noon) and have a regular schedule for the remainder of the day. CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 Jefferson Curls :30 Superman 10 Turkish Sit Ups (double arm DB, KB or barbell) 10/leg Jane Fonda sidelying leg lift Partner…
Read MoreDecember 19, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (12:00 time cap) 10 Ring FacePulls 10 KB GoodMorning 10 V-ups or Tuck Ups 10 KB Sumo Deadlift Pulses 5/arm Plank KB Drag Through WOD:30min EMOM :30 on :30 off Min 1: Meter Row Min 2: KBS – Russian Min 3: No Press Burpees *Go as hard or easy…
Read MoreDecember 18, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/leg Mountain Climbers 25 Miniband Prone Straddle 10 Windshield Wipers Partner WOD: 10/7 Cals AB 10,10,8,8,6,6,4,4,2,2 Burpees *Partners rotate when cals are done* **Both partners must do the rep scheme. Total of 100/70 cals and 60 Burpees per person** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds…
Read MoreNovember 27, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (6:00 time cap) 3 Tempo (31X3) Ring Row 5 Tempo (33X1) Goblet Squat :10/side Star Plank WOD:4rds 250m Row 20/14 Cals AB 12 Burpees *20min cap* CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 3 Tempo (31X3) Ring Row 5 Tempo (33X1) Goblet Squat :10/side Star Plank 5…
Read MoreNovember 13, 2019
QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 5 Jefferson Curls 10/leg Mt. Climbers 8/side KB Deadlift Twist WOD:500m Row 25 Burpees 50 KBS – Russian 400m Row 20 Burpees 40 KBS 300m Row 15 Burpees 30 KBS200m Row 10 Burpees 20 KBS 100m Row5 Burpees10 KBS CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00…
Read MoreNovember 6, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rounds: 15m Quadruped Crawl 8 Scap Push Ups on Forearms 10 Air Squats WOD:Partner WOD:4,000m Row *Rotate every 250m* **Partner must do 7 burpees before next row** CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 15m Quadruped Crawl :30 Hollow Hold or Bent Hollow Hold 8 Scap Pushups…
Read MoreOctober 29, 2019
CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 15-20 Banded Bent/Hollow PullDowns 2) 3 Wall Walks or 10/10 Plank Shoulder Taps 3) 10-15 Ring Face Pull Strength: 15 Minute ClockSt. Pull-ups (Scale: Toe Assist) – 4×6St. HSPU (Scale: Z-press or Pike) – 4×6 WOD: “Spicy Donut”Buy In: 500m Row Total Work 40 T2B 40/40 Sin. Arm DB Press…
Read MoreOctober 28, 2019
QuickFit Warm Up:2 rds 10/10 Mt. Climbers 25 Frog Pumps 5 Tempo 3311 Wall Ball Squat WOD:18min AMRAP 5 Burpees 10 Wall Balls 15/10 Cals AB *Add 5 burpees and 10 Wall Balls each rd* CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 25-30 Frog Pumps 2) 15-20 KB GoodMorning 3) 3-5 Tempo 3311 Goblet Squat Strength: Back…
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