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February 3, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
3 Tempo (3311)
Goblet squat (WB or DB)
5 Burpee Broad Jump*
5 DB Hang Clean (Build to working weight)

WOD:
15min Clock
10-1 DB Hang Clean
20-2 Wall Ball
Remaining time: MR Burpee Over DB

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10 DU or DU practice
5 Burpee Broad Jump*
1 From Floor Clean Complex (Build)

Strength: Zercher Squat
5 x 5 (Build)

WOD: “I love counting!”  
15min AMRAP
1,2,3…
Squat Clean (135/95)
Burpee
5,10,15…
Double Unders (2:1)

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January 3, 2020

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (5:00 time cap)
:20/side Star Plank
1 From the Knee Dumbell Clean Complex
5 ball slams

WOD:
10rds
5 DB Hang Cleans
5 DB Squats
10 Ball Slams
*15min cap*

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
:20/side Star Plank
10 3-point drill
3 Tempo (3131) RDL (build)
1 From Knee Clean Complex (build)

Strength: RDL
4 x 8 (Build)

Choose Your Own Adventure:

WOD:  
10rds
5 Deadlift (135/95)
5 Hang Power Clean
5 Front Squat
*Each round must be unbroken*
**Compare to 1.5.18**

Flex:
3 Rounds
15 Banded Hamstring Curls
10 DB Shrugs (Straight and Heavy w/ good form)
8 DB Goblet Squats (Build Heavy)

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November 21, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10 Banded Front Rack Squats
10 Shoulder Scarecrows (change plate/light DB)
:20 Ring Pulse or Iso Hold
5/arm EB 1/2 Kneel Landmine Press

Strength:
15min clock
4×5 St. Landmine Press
4×5 Strict Dips

Partner WOD:
20min AMRAP
20 Hang Power Cleans
20 Front Squats
20 Push Press
*Partners choose weight prior to WOD* (75/55) – (95/65) – (115/85) 1 work; 1 rest, split however

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10 Banded Front Rack Squats
10 Shoulder Scarecrows (change plate/light DB)
10 Goblet Press (light KB)
10 Banded Row

Partner WOD:
25min AMRAP
Partner 1:
10 DB Hang Cleans
10 DB Squat
10 DB Push Press
Partner 2:
400m Row
*Partners work simultaneously, switch when both have completed their work*

Barbell
Pendlay Row Heavy 5
Chin Ups 4×8
KB Pull-Through x 4
Superset 4x
a) Bench Dips 4×10
b) Double Bent over DB Row 4×10
Opt Trunk: Acc. 50 Hanging Knee Raise

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September 18, 2019

QuickFit

Warm Up:

Partner WOD:
12 Minute Clock
Max Cals AB
Max DB Hang Cleans
*Partners work simultaneously and rotate every min*

CrossFit

Warm Up:

Strength: Low Hang Cleans
Level 1: Technique
Level 2: Work to a heavy 3-4 reps for the day

WOD: “Done gone”
EMOM
Even: 5 Cleans (135/95)
Odd: Rest
*In the remainder of the minute complete as many burpees as possible
**Go until you accumulate 50 burpees

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September 10, 2019

CrossFit

Warm Up:
Ankle Circuit
3rds
10 Scap Progression
3 :05 HS Hold w/ :03 eccentric / :25 HS Hold
8 – Hip – Hang – Full Cleans (Build)
20 Double Unders / Practice

Strength:
15min Clock
Strict Pull-up 4 x 6
Strict HSPU 4 x 6

WOD: “Ride the Bus”
5-10-15-10-5
Pull-ups
Cleans (135/95)
20 Double Unders (3:1)

BodyFit

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
10 Plate Touches
5 Strict No Jump Burpees
:10 AB Sprint

WOD:
4rds
Double Unders
Ball Slams
Burpees
DB Hang Cleans
Cals AB
*1min each movement, 1min rest after each round*

Barbell Class:

Incline Barbell Bench Press 4 x 8 (Build)

DB Bench Press 10RM *Take 3 warmup sets before MR attempt*

DB Pullover 3 x 12 (Straight)

Optional Finisher: 3 x 30 Single Arm Banded Lat. Raise & Front Raise

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December 3, 2018

Warmup:
Squat Prep
3rds
2/2 Knee Lunge Step Vert Flex Ext
10 KB High Pull (AHAP)
10 Ring Rows
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3×5 (+5)
Level 2: Cluster
3 x 1 x 3 / :15, :30, :45

WOD:
“Santa’s Sacks”
10min AMRAP
10 DB Hang Cleans (50/35)
10/10 Split Squat (BW)
10 Ball Slams

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January 17, 2018

Warm Up:
500m Row – Before WB
3rds
:45 Deadbug
12 Banded Good Mornings
8 Strict Pulls
4 Box Jumps (30/24)

Strength:
Deadlift
All Levels : 1 every :30 for 15min
*Goal app. 90% of 1.5.18*

WOD:
“Out of Time”
For Time
900m Row
30 DB Walking Lunge – Front Rack (AHAP)
30 DB Hang Cleans
15/15 Single Arm DB Press