Posted on

November 12, 2019

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5/side Windshield Wipers
8/leg Walking Lunge
10 KBS
3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist)

Partner WOD:
20min AMRAP
10 DB Cleans (50/35)
5/5 Rotational Ball Slams
10/7 Cals AB
Optional Finisher: Accumulate 30/30 MB2T

BodyFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5/side Windshield Wipers
8/leg Walking Lunge
10 KBS
3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist)

WOD:
30 DB Cleans
15/15 Rotational Ball Slams
30/21 Cals AB
Rest 4min
2rds
15 Pullups
15 DB Lunge
15/10 Cals AB
Rest 4min
3rds
10 Devil Press
10/7 Cals AB

Barbell

Push Press 5×5 Build
Single Arm Alt DB Bench 4×10
DB Curtsy Lunge 4×8/8
Superset 4x:
15 Barbell Curl
MR Overhead Tricep Ext
Trunk: Flutter Kick 4rd tabata

Posted on

April 3, 2017

CrossFit: 

Warm Up:
Chubbs Sequence
Then
8min
20 Double Unders/Practice
5/5 Pillar with arm reach
10/10 Single Arm KB Press
Scap Activation Drill

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 4 then 1 @ 80% for max reps

WOD:
“Standard”
10min AMRAP
10 DB Cleans (AHAP)
20 Situps
30 Double Unders (3:1)

BodyFit: 095

Warm Up:
Chubbs Sequence
Heat your meat

WOD:
7min AMRAP
10 DB Cleans
20 Situps
30 Double Unders (3:1)
Rest 4min
7min AMRAP
30 Cal Row
20 Ball Slams
10 Burpees
Rest 4min
7min AMRAP
10 Cal AD
20 UB KBS – Russian (AHAP)
:30 Rest