Posted on

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 Press
5 x 4 @ 100% *1.8.20*

WOD:
8min AMRAP
5/5 Single Arm DB Push Press (60/40)
5/5 DB Reverse Lunges
10/10 Lat. Hops
*DB is meant to be heavy – goal is NOT 8-10rds w/ light DB*

Posted on

August 22, 2019

CrossFit

Warm Up:
Get Your Mind Right & WOD Setup

WOD: “The Seven”
7 Rounds For Time
7 Handstand Pushups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (70/50)
7 Pull-Ups
*40min Cap*

BodyFit 347

Warm Up:
8min WAMRAP
8/8 ML Press
8/8 Single Arm Press
10 KB High Pull (Heavy)
DB Squat Progression
100m Run (+100m each round)

WOD:
0-10 Minutes
1 Mile Run
Max Single Arm DB Clean and Jerk (50/35)
Rest 3 Minutes
13-20 Minutes
800m Run
Max DB Snatch (50/35)
Rest 3 Minutes
23-27 Minutes
400m Run
Max DB Thrusters (50/35)