Posted on

October 22, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-12/side Side Plank Rotations
2) 8-12/arm BU KB Press (light)
3) 5-10 Perfect Push ups

Strength:
15min clock
Landmine Press 4×5
Dips 4×5

WOD:
Death by Burpees
*20min cap*
**Compare to 8.29.18**

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-12/side Side Plank Rotations
2) 8-12/arm BU KB Press (light)
3) 5-10 Perfect Push ups

WOD:
10rds
:30 Max Cals
:30 Max Burpees
1:00 Rest
*Alternate AB & Rower each round*
**Score is calories + burpees
Finisher:
3rds
8/8 Getup Situp
12 Straight Leg Lifts

Barbell
Floor press 4×6 build
DB push press 4×8
Weighted push up 5×10, building
Iso front/side raises 4×10, straight
Trunk: X Man, Heel Raise, Crunch 3×20 each

Posted on

April 25, 2019

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
10 True Pushups
5 Strict No Jump Burpees
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 2 (Build)
*Heavier than 4.19.2019*

WOD: “Death by Burpees”
Minute 1 – 1 Burpee
Minute 2 – 2 Burpees
Minute 3 – 3 Burpees…
*Add one burpee every minute until reps cannot be completed in the minute*
*Compare to 8.29.18*

BodyFit 316

Warm Up:
Chili Warm – 3min
3rds
10 Squat Progression
10 Scap Progression
5 Box Jumps

WOD: “Nobody Cares. Train Harder” – CF Linchpin
3 Rounds for Time
50 Air Squats
50 Situps
25 Pull-ups
10 Box Jumps (30/24)

Posted on

May 31, 2017

CrossFit:

Warm Up:
3rds
PA Clean Warmup
4 Athletic Burpees

WOD:
“Double Death”
Death by Power Clean (135/95)
Death by Burpee
*Rep scheme is 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min….until failure
**Death by burpee will immediately follow Death by power clean
***Each movement is capped at 15min

Hump Day Pump

Back Squat – 10RM

Standing DB Press – 3 x 5 (Build)
*Grab heavier DB’s each set and don’t count your warmup sets

4rds
8 Standing BB Curl
8 OH DB Tricep Ext