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October 7, 2019

QuickFit

Warm Up:
EMOM 6 mins:
1) :30-:40 Mountain Climber
2) 15-20 Frog Pumps
3) 10-15 DB Good Morning

WOD:
18min AMRAP
18 Wall Balls
9 Devil Press
36 Double Unders (3:1)

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 15-20 Frog Pumps
2) :30-:45 Mountain Climbers
3) :30-:45 Wall Sit

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 5 RM – Go get a PR!

WOD:
30-25-20-15-10-5
Wall Balls
25-25-25-25-25-25
Double Unders (2:1)

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October 3, 2019

CrossFit

Warm Up:
3 mins moderate pace AB
THEN- EMOM 12mins:
1) 12/12 Monster walks
2) 8 DB Z-Press
3) 4/4 Jumping Lunges
4) :30 Bent Hollow Hold

Strength: Barbell Lunges
All Levels: 4 x 4/4
*Must be heavier than 9.19.19*

WOD:
18min EMOM
15 Wall Balls (20/14)
12 Ball Slams (25/20)
9/6 Cals AB
*Compare 9.6.18*

BodyFit

Warm Up:
3 mins moderate pace AB
THEN- EMOM 15mins:
1) 12/12 Monster walks
2) 10 KBS
3) 5 Sit Squats
4) :30 Bent Hollow Hold
5) 10 PVC Lift Offs

WOD:
24min EMOM
15 Wall Balls (20/14)
12 Ball Slams (25/20)
9/6 Cals AB
6 Devil Press

Barbell

DB RDL 4×6 heavy straight
Landmine 4×8 build, drop set MR at 2nd set weight
Rotational ring row 4×10 (5 each side) 
DB shrug, 4×12 heavy :01 pause 
Optional: Floor Wipers 4×10 each way

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September 16, 2019

QuickFit

Warm Up:
Get Your Chili Warm
2 rounds of Cindy

WOD:
20 Minute AMRAP
5 Pull-ups
10 Pushups
15 Squats
100m Run

CrossFit

Warm Up:
Squat Prep
3 Rounds
5 Back Squats (Build)
6 Strict Pull-ups
8/8 Knee Hug Walking Lunges

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 6 x 4 (Build)

WOD:
10, 9, 8… 2, 1
Devil Press
10/10, 9/9, 8/8… 2/2, 1/1
Walking Lunges

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August 20, 2019

CrossFit

Warm Up:
Ankle Circuit
8minWAMRAP
:15 Table Top Stretch
10 Kips / Kipping Practice w/ partner
10 KBS – American (Build)
Double Unders / Practice

Strength: 15 Minute Clock
4 x 8 Dips
4 x 8 Bent Over Underhand Barbell Rows

WOD:
12 Minute AMRAP
5 Devils Press (45/30)
10 T2B
20 DU (3:1)

BodyFit 346

Warm Up:
Ankle Circuit
8min WAMRAP
10 Scap Progression
10 Plate Touch
5/5 Knee Lunge Walking Lunge w/ Squat
Double Unders / Practice

WOD:
6 Minute AMRAP
12 Wall Balls (20/14)
12 Medball Lunges
Rest 3 Minutes
4 Minute AMRAP
8 Pull-ups
8 Burpees
Rest 2 Minutes
2 Minute AMRAP
Max Ball Slams (25/20)
Rest 1 Minute
1 Minute AMRAP
Max DU

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August 6, 2019

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
:15 Table Top Stretch
10 Ring Rows (Underhand)
10 KBS – American (Build)
5 High Box Jumps

Strength: 15 Minute Running Clock
4 x 8 Dips
4 x 8 Barbell Bent Over Rows (Underhand)

Partner WOD:
50 Cal AB
50 Box Jumps (24/20)
25 Devils Press
50 HRPU
50 Cal AB

BodyFit 342

Warm Up:
10min WAMRAP
6 Strict No Jump Burpees
8 Box Jumps
10 KBS – American
:10 AB (+:10 each round)

Partner WOD:
100 Cal AB
100 Box Jumps (24/20)
50 Devils Press
100 HRPU
100 Cal AB

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July 17, 2019

Warm Up:
Overhead Prep
3rds
8/8 Single Arm DB Press (Build)
6 Strict No Jump Burpees
12 KBS – American (Build)

Strength: Landmine Press
10 – 8 – 6 – 4
*Add weight each set

Partner WOD:
18 Minute AMRAP
Accumulate 100 Burpees
Partner 1: Burpees
Partner 2: Ball Slams
*Partners work simultaneously, rotating movements on the minute until 100 Burpees are complete*
Into
50 Devils Press (40/25)
*Rotate every 1:00
Remaining time MR Cals AB
*Score is total Ball Slams + Total Cals*

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February 26, 2019

CrossFit

Warm Up:
10min WAMRAP
20 Double Unders / Practice
10 Kips / Kipping Practice
5/5 Walking Lunges
6 Pause Push Press (Build)

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

Partner WOD:
2 Rounds for Time
50 Devil Presses
50 T2B
50 Walking Lunges
150 Double Unders (3:1)

BodyFit 298

Warm Up:
10min WAMRAP
20 Double Unders / Practice
10 Kips / Kipping Practice
5/5 Walking Lunges
10 KBS – American (Build)

WOD:
10 Devil Presses
25 T2B
10 Devil Presses
50 DB Push Press
10 Devil Presses
75 Walking Lunge
10 Devil Presses
150 Double Unders (3:1)
10 Devil Presses

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January 31, 2019

CrossFit:

Warm up:
10min WAMRAP
5/5 Reverse Lunge to High Knee
10 KBS – American – Build
:45 Plank / 5/5 Plank with pullunder
5 Box Jumps

Strength: Weighted Step Up
All Levels: 3 x 5/5
*Heavier than 1.25.19*

Partner WOD: “Danny and Arnold”
20 Minute AMRAP:
12 Push Press (95/65)
8 Devil’s Press
12 Box Jumps
*Alternate movements*

BodyFit: 291

Warm up:
Get Your Chili Warm
3rds
10/10 Getup Situp
10/10 Standing Teapots
20 Double Unders / Practice

WOD: Courtesy of CrossFit New England
1500m Row / 75 Cal AB
100 DUs
50 Cal AB / 1000m Row
100 DUs
1500m Row / 75 Cal AB
*Compare to 5.1.2018, BodyFit 217

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January 15, 2019

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
20 Double Under/Practice
Rack Mobility
———————-
3 x 5 EB Pullunders
———————-
3 position H. Sq Cleans (Build)

Strength: Hang Squat Clean
Level 1: Technique
Level 2: Heavy 3

WOD: 10min EMOM
5,4,3,2,1 – Hang Squat Clean (~60-70%)
10,15,20,25,30 – Double Under (2:1)
*Every 2min subtract 1 H. Sq. Clean and add 5 Double Unders*

BodyFit: 286

Warm Up:
Ankle Cicuit
8min WAMRAP
:30 N2Wall HS Hold
6 :03 Pause Gob. Squat (Build)
10 KBS – Build to working weight
Devil Press Practice

WOD:
7min AMRAP
1,2,3…Wall Walk
4,8,12…KBS – American (AHAP)
Rest 4min
7min AMRAP
4,8,12…Goblet Squat
10,20,30…Double Under (3:1)
Rest 4min
For Time
1000m Row
30 Devil Presses