CrossFit Warm Up:OH Shoulder Prep 3rds 2 Wall Walks 8/8 Half Kneel Single Arm DB/KB Press (Tempo 2111) 5 Push Press @ 50%, 60%, 70% of 1RM PP Strength: Push Press 4 x 4 @ 85% *Weight from 2.19.20* Warm Up WOD Movements Between Sets WOD:12min AMRAP 10 Box Jump 20 KBS – American (53/35)…

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CrossFit Warm Up:OH Shoulder/Hollow body Prep 3 rds (10:00 cap) 10m Inch Worm to Tuck Jump 5/5 Tempo 3112 1/2 Kneel Press (Landmine/DB/KB) :3 -:5 Pull-up Iso Hold at top Strength:15min clock 4 x 8/8 Landmine Press 4 x 6 St. Pull-ups WOD:18min AMRAP 15 Box Jump 12 Push Press (115/85) 9 T2B *Compare to…

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QuickFit Warm Up:2rds (5:00 cap) 2 Wall Walks 10 AKBS 5 DB Push Press (Build) WOD:Tabata: 8 Intervals Each (0:20 on, 0:10 off)DB Push Press Cals AB Situps Ball Slams CrossFit: Warm Up:OH Shoulder Prep3rds (10:00 cap) 2 Wall Walks 10 AKBS 5 Push Press (Build) Strength: Push Press4 x 5 @ 90% of 1.8.20…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 2 Wall Walks 10 Tuck Jumps 12/side Goblet Loaded Lateral Side Steps 20 KB Russian Twists 6/arm Tall Kneeling Single Arm KB Press Strength: Strict PressLevel 1: 3×5 (+5lbs)Level 2: 5×3 (Build) WOD:12min AMRAP 2,4,6,8…. DB Push Press (60/40) Box Jumps (24/20)Pull-ups BodyFit Warm Up:Run/Row/Bike/DU before…

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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 clock4×5 St. Landmine Press 4×5 Strict Dips Partner WOD:20min AMRAP 20 Hang Power Cleans 20 Front Squats 20 Push Press *Partners…

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Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday. CrossFit Warm Up:Shoulder DROM 8min WAMRAP2/2 Leg Cradle Lunge Vert Flex/Ext:15 Table Top Stretch5 Strict No Jump Burpees5/5 Lunge Jumps Strength:15 Minute Clock4…

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Great job on Murph everybody! It was a beautiful day in memory of a great man in the presense of some awesome people, thank you. *For today’s EMOM – don’t be afraid to scale back the intensity if you need a little extra recovery after Murph. I like EMOMs following Murph so each person can…

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CrossFit Warm Up:Shoulder DROM 8min WAMRAP 10 Banded Pullaparts 10 True Pushups :15 Iron Man Hold 5 :02 Pause S2OH (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Build) WOD:16 Min EMOMOdd: 125m RowEven: 8 S2OH (135/95)*Weight should scaled appropriately for challenging, but unbroken sets* BodyFit 303 Warm Up:5min…

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Warm Up: Squat Prep 3rds 20 Double Unders/Practice 10 Kips/Kipping Practice 10 DB Push Press 5 :03 Pause Squats (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Heavy 3 then MR @ 80% WOD: 9.29.18 Courtesy of CF Linchpin 11min AMRAP 30 Double Unders (3:1) 7 T2B 7 DB Squat (50/35)…

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CrossFit: Warm Up: Overhead Prep & Ankle Circuit 3rds 25 Double Unders / Practice 8/8 Getup Situp 10 KBS – Russian (Build to WOD weight) 8 DB Push Press (Build) Strength: DB Push Press All Levels: 4 x 6 – Work to a heavy weight WOD: “Android” 12min AMRAP 12/12 Single Arm DB Press 24…

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