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January 15, 2020

QuickFit

Warm Up:
2 rds – 5:00 cap
10 DU or DU practice
10/10 Side Plank Hip Dip
5 Devil Press (build to working weight)

WOD:
10-1 Devil Press (40/25)
20 Double Unders (2:1)

CrossFit:

Warm Up:
Glute/Low Back/Shoulder Prep
3rds (10:00 cap)
10 DU or DU practice
5 Devil’s Press (Build to your working weight)
10/10 Side Plank Hip Dips
5 Push Press (Build)

Strength: Push Press
4 x 6 @ 80%
*1.8.20*

Partner WOD:
100 Devil Press (40/25)
Max Double Unders
Score is total DU – 15min cap
*Partners split Devil Press evenly*
**Can only accumulate jumps while partner is doing DP reps**

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November 22, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
8 DB Kang Squat
:10/side Star Plank
30 Over the Line Quick Steps on Toes

WOD:
15min AMRAP
5 Devil Press
250m Row
5 Devil Press
25 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
8 KB Kang Squat
:10/side Star Plank
30 Over the Line Quick Steps on Toes
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 3 RM (Go Get a PR!)

WOD:
500m Row
100 Double Unders (3:1)
30/21 Cals AB
*Choose any order of the movements*
**Must complete 10 Devils Press b/t movements**

FLEX:
3×7 Pendlay Rows (Build – maintain good form and keep it strict)
3×10/10 Cross Body Hammer Curls (Build)
3×15 Incline Bench Rear Delt Flys (Straight – only build/decrease weight if first set is too easy/too difficult)

Posted on

November 12, 2019

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5/side Windshield Wipers
8/leg Walking Lunge
10 KBS
3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist)

Partner WOD:
20min AMRAP
10 DB Cleans (50/35)
5/5 Rotational Ball Slams
10/7 Cals AB
Optional Finisher: Accumulate 30/30 MB2T

BodyFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5/side Windshield Wipers
8/leg Walking Lunge
10 KBS
3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist)

WOD:
30 DB Cleans
15/15 Rotational Ball Slams
30/21 Cals AB
Rest 4min
2rds
15 Pullups
15 DB Lunge
15/10 Cals AB
Rest 4min
3rds
10 Devil Press
10/7 Cals AB

Barbell

Push Press 5×5 Build
Single Arm Alt DB Bench 4×10
DB Curtsy Lunge 4×8/8
Superset 4x:
15 Barbell Curl
MR Overhead Tricep Ext
Trunk: Flutter Kick 4rd tabata

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November 5, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
5x (with PVC) 4-Position Snatch Complex
THEN
(Building each set)
3×5 Barbell Snatch Grip Shrugs (moderate)
3×5 Barbell Snatch Pull (moderate)
3×5 Barbell Snatch Lift Off (should be heavier than your snatch all 3 sets)

Strength: Power Snatch
Level 1: Technique
Level 2: 5×4 Touch and Go (build)

WOD:
12min EMOM
Min 1: 4 T&G Snatch @ 75% AND Max Cal AB
Min 2: Rest

BodyFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
EMOM 9:00
1) 8-10/leg DB Snap Skips
2) 6-8 (R) arm DB OH Stand to Tall Kneeling
3) 6-8 (L) arm DB OH Stand to Tall Kneeling

WOD:
600m Run
20 Devil Press
60 Cal AB
20 Devil Press
60 Cal Row
20 Devil Press

Barbell
Close grip bench heavy 5 then MR @ 80%
Arnold Press 4×12
Decline bench 4×10
Zottman curls 4×15
Trunk: 100 bicycle crunch

Posted on

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

Posted on

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

Posted on

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

Posted on

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*