Posted on

December 11, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
2 Wall Walks
5/leg Single Leg Hops
10 KB/DB Sumo Deadlift Pulses

WOD:
16min AMRAP
2/2, 4/4, 6/6…
Sin. Arm DB C&J
10 DU/Lat. Hops
DB Lunge
10 DU/Lat. Hops
*R+L=1*

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
5/leg Single Leg Hops
10 KB Sumo Deadlift Pulses
6/arm 1/2 Kneeling Single Arm DB Press

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: 5×2 (Build)

WOD: “Up the river. Down the river.”
4-8-12-16-12-8-4
Sin Arm DB C&J
DB Lunge
20 Double Unders / Lat Hops
*R+L=1*

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

January 23, 2018

CrossFit:

Warm Up:
Shoulder/Overhead Mobility
3rds
PA Snatch Warmup (Build)
5 Burpee Walkups
Bear Crawl & Crab Walk
then
3 position Squat Snatch (Build)

Strength:
Snatch
All Levels: Every :30 for 8min
*Add weight from 1.3.18*

WOD:
18.0
21-15-9
DB Snatch (50/35)
Burpee Over DB

BodyFit: 189

Warm Up:
Chili Warm on machine of choice
3rds
10 Scap Depressions
10/10 Walking Lunge
10 Ball Slams
5 Strict No Jump Burpees

WOD: Retest of BodyFit 077
For Time
4rds
5 Bupree
5 Strict Pullups
5/5 DB Snatch
5/5 DB Lunge
Rest 4min
For Time
100 Cals – Rower/AB
Rest 4min
For Time
4rds
5 Bupree
5 Strict Pullups
5/5 DB Snatch
5/5 DB Lunge

Posted on

December 4, 2017

CrossFit


Warmup:
Chubbs/Squat Prep
3rd
2/2 Knee Hug Lunge Step Vertical Flex/Ext
10 Scap Depressions
:25 Goblet Squat Hold (AHAP)
5 Back Squat (Build)

Strength:
BackSquat
Level 1: 3×5 (+5)
Level 2: 3×4 (Straight)
*From 10/31/2017

WOD:
“Treaty”
6 Rounds
5/5 DB Snatch (55/40)
5/5 DB Lunge

9:30 AM BodyFit Canceled 12/04/2017