Posted on

August 23, 2018

CrossFit: 

Warm Up:
Parnter Mobility
PVC Positions
BB Complex – 3-position Snatch +3 OHS (Build)

Strength: Squat Snatch
All Levels: Technique
*Sets of 3 building in weight*

WOD: “Nancy”
5rds
400m Run
15 OHS (95/65)
*Compare to 4.5.17*

BodyFit: 248

Warm Up:
Squat Prep
3rds
10/10 Bottoms Up KB Press
8/8 Getup Situp
10 Plate Touches
10 Goblet Squat (Build)

WOD: “Hot Rod” – Coutrest of CFNE
24-20-16-12
Calorie AB
Alternating DB Snatch (50/35)
Calorie AB
DB Goblet Squat (50/35)

Posted on

April 28, 2017

Warm Up:
3rds
:40 Deadbug
15 Banded Good Mornings
10 Bent Over BB Row
10/10 Jewetts

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 3 (Build)
*Goal should be around 90% of 1RM

Choose Your Own Adventure:

Option A:
50 Calorie Bike
50 Buprees
50 Ball Slams
*Movements can be done in any order, but must complete all 50 reps before beginning next movement

Option B:
Flex Sesh
5rds
10 Rear Delt Fly
10 Front Plate Raise (45/25)
*No rest, 1 continuous set

Posted on

December 1, 2016

CrossFit:

Warm Up:
Hip Prep
8min WAMRAP
10 Kips/Kipping Practice
15 Air Squats
20 Elevated Pushups

Strength:
DB Bench Press
All Levels: 4 x 6 (Build)

WOD:
“Gasser”
1000m Row
50 KBS – Russian
40 Wall Balls
30 Pullups
20 Burpees
10 T2B

BodyFit:

Trunk:
3-way Pillar Series x 3
:30 on – :15 transition – 1:00 rest

WOD:
1min work – 1min Rest
5rds
Calorie Row
Calorie AB
Double Unders (3:1)