February 5, 2020

QuickFit Warm Up:2rds (5:00 cap) 10 DU or DU practice :30 Goblet Wall Sit 5 DB C&J (Build to working weight) WOD:12min AMRAP 6/6 DB C&J 6/6 DB Reverse Lunge 24 Double Unders (3:1) CrossFit: Warm Up:OH Shoulder Prep 3rds (10:00 cap) 2 Wall Walks :30-:60 Goblet Wall Sit 5 Push Press (Build) Strength: Push…

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August 22, 2019

CrossFit Warm Up:Get Your Mind Right & WOD Setup WOD: “The Seven”7 Rounds For Time7 Handstand Pushups7 Thrusters (135/95 lb)7 Knees-to-Elbows7 Deadlifts (245/165 lb)7 Burpees7 Kettlebell Swings (70/50)7 Pull-Ups*40min Cap* BodyFit 347 Warm Up:8min WAMRAP 8/8 ML Press8/8 Single Arm Press10 KB High Pull (Heavy)DB Squat Progression100m Run (+100m each round) WOD:0-10 Minutes1 Mile RunMax…

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August 8, 2018

Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 8 BB Good Morning (Build to heavy) 8 BB Bent Over Row 3 Consecutive Broad Jumps 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 (Straight) *Heaviest weight from 7.27.18* WOD: “50 Spot” 50 Cals AB/Row 25/25 DB Clean…

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