Posted on

January 27, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
10 DU or DU practice
10 Frog Pumps
1 DB PA Clean Complex (Build)

WOD:
14min AMRAP
7 DB Cleans
7 DB Squats
7 DB Thrusters
21 Double Unders (3:1)

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10 DU or DU practice
10 Banded Front Rack Squats
1 PA Clean Complex (Build)

Strength: Front Squat
5RM – Go Get a PR!

WOD:  “Cluster What?!”
10-8-6-4-2
Cluster (115/85)
*25 Double Unders (3/1) between sets*

Posted on

January 1, 2020

Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead.

Warm Up:
Chili Warm (3:00 min AB/Rower/Jump Rope)
10min WAMRAP
10 Scap Progression (Depression -> Kipping Practice)
5/5 Knee Hug Lunge Step
10 Squat Progression (Air -> EB FS -> EB Thruster)
10 Deadlift (Build)
Double Unders / Practice

WOD: “20/20”
2rds
20 Deadlifts (95/65)
20 Wall Balls (20/14)
20 DB Cleans (50/35)
20 Pushups
20 BB Front Rack Lunges
20 Pullups
20 DB Squats
20 Situps
20 Thrusters
20 Double Unders (3:1)
*DB movements done with 2 DBs*