Posted on

January 8, 2019

QuickFit

Warm Up:
2rds – 5:00 cap
5 Burpee Tuck Jump
5/5 DB Snatch (Build)
10 PVC Prone Liftoff to Behind the Neck Press

Partner WOD:
10rds
7/7 Alt. DB Snatch
14 Ring Rows
7 Burpee Over Box
*Alternate movements

CrossFit:

Warm Up:
Wrist/Shoulder Prep – coaches choice
3rds – 10:00 cap
5 Burpee Tuck Jump
5/5 DB Snatch (Build)
10 PVC Prone Liftoff to Behind the Neck Press
5 Push Press (Build)

Strength: Push Press
Find a Heavy 5 then 1 MR @ 80%

WOD:
3rds
10/10 Alt. DB Snatch (50/35)
15 Pullups
10 Burpee Over Box

Posted on

December 17, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
:20 Handstand Hold
10 Tall Kneel Anti-Extension Press*
10 Banded High Row to External Rotation**
12/side Miniband Sidestep on Toes
5 Barbell Strict Press (build)

Strength:
10min EMOM
Min 1: 1 Strict Press (Build)
Min 2: 6 Ring Rows *Feet Elevated*

WOD:
10min AMRAP
10/10 DB Snatch
10 T2B
20 Double Unders / Lat. Hops

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
:20 Handstand Hold
10 Banded Hollow/Bent Hollow Pulldown
10 Banded High Row to External Rotation
12/side Banded Sidestep on Toes

WOD: “VIP”
Buy In: 1000m Row
3rds
10/10 DB Snatch
10 T2B
Half Time: 50/35 Cals AB
6rds
5/5 DB Snatch
5 T2B
Cash Out: 100 Double Unders/Lat Hops

Barbell
Landmine Clean to Press 5×6/6
HSPU Progression 4×6
DB Bench 5×5 (build)
Super Set 5x:
a) 8/8 Alt Hammer Curl
b) Double DB Front Squat MR

Posted on

November 19, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
5 Downward Dog
10 90/90 Banded Y’s
5 Snatch Grip Behind Head Push Press
-THEN-
3×5 Barbell Hang Squat Snatch (build)

Strength: Snatch
Level 1: Technique
Level 2: Find a Heavy 3

WOD:
5rds
5 Snatch @ 75%
5/5 Rot. Ball Slams
15 KBS – Russian (AHAP)
Rest :60

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 Rds (9:00 time cap)
5 Downward Dog
10 Hollow or Bent Hollow Banded PullDown
10 KBS (Build)
20m/arm Single Arm OH carry

WOD:
6rds
10/7 Cals AB
10 T2B
10/10 DB Snatch
20 KBS – Russian (AHAP)

Barbell:
Push Press 4×6
Superset 4x:
10 Horizontal Pull
Max Rep Push-ups
Then
DB Z Press 4×12 (Build)
Turkish Get-Up (L+R=1)

Posted on

November 14, 2019

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
8 Banded Bent Hollow/Hollow Pullover
8/arm 1/2 Kneel Bottom-up KB OH Press
10 Frog Pumps
3-5 Barbell Strict Press (build)

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: Find a Heavy 5, then MR @80%

WOD:
5rds
12 DB Press (50/35)
5/5 DB Step Up
8 T2B

BodyFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
10 Tuck Jumps 10 Frog Pumps
8 Banded Bent Hollow/Hollow Pullover
8/arm 1/2 Kneel DB OH Press

WOD:
22min AMRAP
10 T2B
10/10 DB Snatch
10 Box Jump (24/20)
40 Double Unders (3:1)

Barbell
Farmers Carry D&B
Build Bent Over Row 4×8
Straight V-Pull ups 4×6
Superset 4x:
10 Bent Over Fly
10 Front Raise
Pinch grip plate holds 2xME

Posted on

October 30, 2019

QuickFit

Warm Up:
2 rds
10 Ring Face Pulls
10 High Pull to External rotation to OH Press (10# or < DB/plate)
10 Air Squats

WOD:
Every 3min x 5
250m Row
10/10 DB Snatch

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-10/side Quadruped Banded Thoracic Rotations
2) 6-8/leg KB/DB Single Leg RDL
3) 2 laps Snap Skips
THEN
3×6-8 Muscle Clean (build each set)

Partner WOD: “Vlad the Impaler”
400m Run
10-20-30-20-10 Power Clean (135/95)
20-40-60-40-20 KBS – Russian (53/35)
*Partners alt. 100m sprints*
**Partners work simultaneously, split work evenly**

Posted on

October 24, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
5x (with PVC)
4-Position Snatch Complex: Power position to snatch Mid thigh to snatch Knee to snatch Full snatch
3x (building each round)
5 Barbell Snatch Grip Shrugs
5 Barbell Snatch Lift Off
5 Barbell Snatch Pull

Strength: Power Snatch
Level 1: Technique
Level 2: Sets of 3-4 (build)

WOD:
For Time
10-8-6-4-2
G2OH (135/95)
50-40-30-20-10
Double Unders (3:1)

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20 Air squats
2) 10-15 DB Z-Press (25# or less)
3) 10-15 DB Weighted Calf Raises (use same DB)

WOD:
50 Single Arm DB Squat
50 Double Unders / Lateral Hops
20/20 Single Arm DB C&P
50 Double Unders
15/15 DB Snatch
50 Double Unders
10/10 Single Arm DB Thrusters
50 Double Unders
10 Burpee Over DB

Barbell

Rack Pulls, build to heavy 5
Landmine Rotational Pull 5×6/6 build
Feet Elevated Ring Row 5×8
DB Shrugs 4×12 moderate
“21” DB hammer curl with gun walk

Posted on

October 18, 2019

QuickFit

Warm Up:
6 Min EMOM
1) :50 DU practice
2) 8-10 inch worms
3) 20m/arm DB OH carry

WOD:
15min Clock
3rds
20 Cal Row
15/15 Alt. DB Snatch
40 Double Unders (3:1)
Rest 1min
Remaining Time Max Burpee Over DB

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 8-10 Ring Push Up
2) 10-15 90/90 Y’s
3) 20m/arm DB OH carry

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3×5 @ 90% 5RM from last week

Choose your own adventure:

WOD:
3rds
10/10 Alt. DB Snatch (50/35)
40 Double Unders (3:1)

FLEX:
3 Rounds
12 Rear Delt Flys
12 Floor Chest Flys
20 Front Plate Raises

Posted on

September 24, 2019

CrossFit

Warm Up:

Strength: Hang Snatch
Level 1: Technique
Level 2: 5 x 5 (Build)

WOD: “Hello darkness, my old friend”
6rds
5/5 DB Snatch (50/35)
10 Box Jumps (24/20)
50m Sprint
Rest :60

BodyFit

Warm Up:

Partner WOD:
800m Run
800 DB Snatch (50/35)
80 Box Jumps (24/20)
600m Run
60 DB Snatch
60 Box Jumps
400m Run
40 DB Snatch
40 Box Jumps
200m Run
20 DB Snatch
20 Box Jumps
*Partners run together, split snatches and box jumps*

Posted on

September 9, 2019

This coming Friday we’re going to have a photographer at the evening classes on Friday to take some pics as we refresh our website. If you are willing and able to be a model for a new website we’d love to have you. Hope to see you there Friday evening at 4:30 or 5:30pm.

QuickFit

WOD:
15min AMRAP
15 Cal Row
15 DB Snatch
15 Cal Row
15 DB Thrusters
15 Cal Row
15 MB Situps
*Can sub AB or 150m Run*

Warm Up:
3rds
6/6 MP Stretch
8/8 Single Arm Press
10 Plate Touches
10 Squat Progression

CrossFit

Warm Up:
Squat Prep
3rds
6 Strict Pullups
10 EB Thrusters
Back Squats
100m Jog

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 5 (Build)

WOD:
800m Run
50 Thrusters (95/65)
800m Run
*15min Cap
**Compare to 8.25.17

Posted on

August 22, 2019

CrossFit

Warm Up:
Get Your Mind Right & WOD Setup

WOD: “The Seven”
7 Rounds For Time
7 Handstand Pushups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (70/50)
7 Pull-Ups
*40min Cap*

BodyFit 347

Warm Up:
8min WAMRAP
8/8 ML Press
8/8 Single Arm Press
10 KB High Pull (Heavy)
DB Squat Progression
100m Run (+100m each round)

WOD:
0-10 Minutes
1 Mile Run
Max Single Arm DB Clean and Jerk (50/35)
Rest 3 Minutes
13-20 Minutes
800m Run
Max DB Snatch (50/35)
Rest 3 Minutes
23-27 Minutes
400m Run
Max DB Thrusters (50/35)