Posted on

September 11, 2018

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
3rds
10 FS (Build)
10 Push Press (Build)
10 Box Jump (Build)
10 True Pushups

WOD
“9-11 Tribute”
For Time:
2001 Meter Row or Run
11 Box Jump 30″/24″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

BodyFit: 253

Warm Up:
Ankle Circuit
4min Double Under Practice
3rds
8/8 Single Arm Press (Build)
12 KBS – Russian (AHAP)
8/8 Russian Twists
12 KB Deadlift (AHAP)

WOD:
3 couplet for time:
50 DB Press (50/35)
50 Ball Slams
50 Double Unders (Lateral Hops)
Rest 4min
50 KBS – American (53/35)
25/25 MB2T
50 Double Unders (Lateral Hops)
Rest 4min
25/25 DB Clean & Press (50/35)
50 Rotational Ball Slams
50 Double Unders (Lateral Hops)

Posted on

February 16, 2018

Warmup:
3rds
10 Banded Pullaparts
:40 Plank with Pushup
10 KBS – American – Build
5 Strict No Jump Burpees

Strength:
All Levels: DB Bench Press 4 x 7 (Straight)
*Same as 02/06/2018

WOD:
“Madison and Evan”
Buy In: 100 Calorie AB
8 Rounds
20 KBS – Russian (AHAP)
10 Burpees
20 Mountain Cimbers
*Alternate Movements*

 

Posted on

December 1, 2017

CrossFit

Warmup:
3rds
10 Banded Pullaparts
10 Pillar to Plank Press
10 Underhand Rows
10 Weighted Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

Choose your own Adventure:

WOD:
15-12-9
Strict Press (95/65)
Strict Chin ups

Flex Sesh:
4 x Circuit
10 Dynamic Pushups
10 OH DB Extension
10 Evil Wheels

BodyFit Canceled for 12/01/2017

Posted on

September 26, 2017

CrossFit

Warmup:
8min WAMRAP
20 Double Unders/Practice
10 Banded Pullaparts
10 Kips/Kipping Practice
10 Pushups
10 Goblet Squats (Moderate)

Strength:
DB Bench Press
All Levels: 4 x 4 (Build)

WOD:
“Preachers Daughter”
20 min AMRAP
5 C2B Pullups
10 Hand Release Pushup
15 Single Arm Squat
20 Double Unders

BodyFit 142

Warm Up:
Ankle Circuit
4rds
20 Double Unders/Practice
1 Easy Round of “Cindy”

Trunk:
Tabata Situps
:20 on :10 off x 8

WOD:
20 min AMRAP
5 Strict Pullups
10 Burpees
15 Goblet Squats
30 Double Unders

Posted on

July 18, 2017

CrossFit:

Warmup:
2rds
10 Kips/Kipping Practice
PA Snatch Warmup
Then
3 position Hang Snatch x 3 (Build)

Strength:
Hang Snatch
8 Min EMOM – 2 Reps
*Same weight as 07/05/17

WOD:
“07/02/2016”
10-1
T2B
1-10
DB Press
100 m Run

BodyFit 121

Warm Up:
8min WAMRAP
10 Kips/Kipping Practice
10 Single Arm KB Press (Light)
10 KBS – American (Heavy)
4 Broad Jumps

Trunk:
Accumulate 40 T2B or 70 Knee Raises

WOD:
21-15-9
DB Snatch (50/35)
Cal Row
Immediately into
9-15-21
Box Jump Overs
Pullups

Posted on

January 19, 2017

CrossFit:

Warm Up:
Wrist Mobility
4rds
:20 Nose to Wall HS Hold
10 EB Strict Press
4 Broad Jumps

Strength:
HSPU
All Levels: 4 x 6-8

Partner WOD:
“Barnum and Baily”
20min AMRAP
50 Ball Slams
50 Box Jumps
50 KBS – American
400m Shuttle
*Work can be broken up however partners want

BodyFit: 074

Warm Up:
8min WAMRAP
25 Double Unders
15 KBS – American
10 DB Thrusters

WOD:
“Fight Gone….Worse”
4rds
1min at each station with 1min rest between rounds
Max Calorie Row
Max Box Jumps (20″)
Max DB Press (30/20)
Max Wall Balls (20/14)
Max Ball Slams (25/20)