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May 28, 2019

Great job on Murph everybody! It was a beautiful day in memory of a great man in the presense of some awesome people, thank you.

*For today’s EMOM – don’t be afraid to scale back the intensity if you need a little extra recovery after Murph. I like EMOMs following Murph so each person can go as hard as they feel necessary. In short – be smart*

Warm Up:
Get Your Chili Warm
Hip/Shoulder DROM
WOD Setup

24min EMOM
Min 1: Calorie Row
Min 2: KBS – Russian (AHAP)
Min 3: Situps
Min 4: DB Push Press (Moderate)

Posted on

January 17, 2019

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Depressions
:40 Pillar with pushup
5/5 Reverse Lunge to high knee
15 Banded Hamstring Curls

Strength: Weighted Step Up
All Levels: 3 x 7/7
*Heavier than 1.10.19*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*
**Compare to 1.18.18**

BodyFit: 287

Warm Up:
3rds
25 Double Unders
20 Air Squats
15 Elevated Pushups
10 KB Good Mornings

WOD:
For Time
50 Calorie Row
50 Box Jump Overs
50 DB RDL
50 Wall Balls
50 Pushups
50 Wall Balls
50 DB RDL
50 Box Jump Overs
50 Calorie Row
*Compare to BF 088 from 3.9.17*

Posted on

October 16, 2018

CrossFit: 

Warm Up:
Partner Mobility
PA Snatch Warmup (3-4-5) x 3
Joint Mobility
Then
3-position Hang Snatch (Build)

Strength: Hang Power Snatch
Level 1: Technique
Level 2: Set of 3 (Build)

Partner WOD:
“Jen and Ross”
3500 m Row
*Rotate every 350m
100 Power Snatch (95/65)
*While partner is rowing

BodyFit: 262

Warm Up:
3rds
150m-200m-250m Row
10 Plate Touches (Build)
10/10 MB2T
8 Box Jumps

WOD:
For Time
100 Cal Row
100 Box Jump Over (24/20)
100 Ball Slams
100 Situps
*Broken up however you like*

 

Posted on

October 9, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
1rd Cindy
3 Power Cleans + 3 Jerks (Build to working weight)

WOD: “Athlete”
1- 10 Clean and Jerk (135/95)
1rd “Cindy”
*Cindy – 5 Pullups, 10 Puhups, 15 Air Squats

BodyFit: 261

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Singles
10 Kip Progression
8/8 Getup Situp
5 :05 hold w/:03 eccentric

WOD:
50 Calorie Row
100 Double Unders
40 Burpees
80 Double Unders
30 T2B
60 Double Unders
20 C2B Pullups
40 Double Unders
10 HSPU
20 Double Unders

Posted on

September 20, 2018

CrossFit: 

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
10 Walking Lunges
PA Clean Warmup

Strength: 8min EMOM
Even: 6 Strict Pullups *Add weight if necessary
Odd: 6/6 Weighted Lunges

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

Cool Down: 5min

BodyFit: 256

Warm Up:
Heat Yo Meat 3-5min
Dynamic Warmup
3rds
10 KBS (Build to working weight)
5 Strict No Jump Burpees

WOD:
5rds
20 Calorie Row
20 KBS – Russian (AHAP)
20 Burpees

Cool Down: 5min

Posted on

August 2, 2018

CrossFit:

Warm Up:
3rds
Hip Mobility
:10 SuperFriend +4 Thrusters (Build)
10/10 Getup Situp
10 KBS – American (AHAP)

WOD:
“Dos Diez”
10min AMRAP
100m Row *Add 100m each round*
5 Thrusters (115/85)
Rest 5min
10min AMRAP
100m Run
2/2 DB Snatch (50/35) *Add 2/2 each round*

BodyFit: 242

Warm Up:
5min Double Under Practice
Then
3rds
15 Pushups
10/10 Getup Situp
5 Athletic Burpees

WOD:
“The Ghost” courtesy of CFNE
6rds
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders (3:1)
1:00 Rest

 

Posted on

July 17, 2018

CrossFit: 

Warm Up:
3rds
:20 HS Hold / 10 Shoulder Taps
10/10 ML Press
10 KBS – American (AHAP)
5 Box Jumps (30/24)

Strength:
4 x 8 HSPU
Max Height Box Jump
*On a 15min running clock*

WOD:
“Bunker”
3rds
20 Alternating DB Snatch (50/35)
10 Bupree Box Jump Over (24/20)
5 Wall Walks

BodyFit: 237

Warm Up:
500m Row
3rds
5 Scap Progression
10 Pushups
15 Air Squats

WOD:
5min AMRAP
14 Wall Balls
7 Calorie Row
7 Burpees
7 Pullups
Rest 4min
800m Run
Rest 4min
5min AMRAP
7 Pullups
7 Burpees
7 Calorie Row
14 Wall Balls

Posted on

May 29, 2018

A big thank you to all who made it in to participate in the Murph.  The workout is a bear (I know a bit of an understantment) but is not only a CrossFit tradition but a memorial WOD for a man who gave the ultimate sacrifice.  It was great to see so many people working hard and great to get a chance to spend time afterwards enjoying each others company.

CrossFit and BodyFit 225:

*Today both WODs will be the same but please be smart with your intensity depending on how you feel after Murph.*

Warm Up:
Shoulder/Hip Mobility
8min WAMRAP
8/8 Bottoms Up KB Press
10 Air Squats
10 KBS – American
20 Double Unders /Practice

Trunk:
3rds
10/10 Standing Teapots
10/10 Russian Twists
10 V Up’s

WOD:
20min EMOM – :30 on :30 off
Min 1: KBS – Russian (AHAP)
Min 2: Box Jumps (24/20)
Min 3: DB Push Press (Moderate)
Min 4: Calorie Row
*This can be treated as an all out effort (I didn’t do Murph) or a recovery WOD (I did do Murph)