QuickFit Warm Up:2rds 10m Quadruped Crawl 10 KB Kang Squat 10 Hollow or Bent Hollow Rocks WOD:2rds 50 Ball Slams 25 Cals AB 50 Situps 25 Cals AB *15min Cap* CrossFit: Warm Up:OH Shoulder Prep 10 Squat Therapy 3×5 Snatch Grip Behind the Neck Push Press @ 50%, 60%, 70% of 1RM PP 3 From…

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QuickFit Warm Up:2rds 10/10 Tall Plank Lateral Crawl 10 Burpee to AKBS 10 3sec Pause Jump Squats WOD:15-12-9-12-15 Devil Press (35/20) Box Jump Over CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 10m/Arm Single Arm KB Front Rack Carry 10 3sec Pause Jump Squats 5 Tempo 3311 Front Squat (build) Strength: Front Squat3 x 3…

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QuickFit Warm Up:2 rds (5:00 cap)10m Quadruped Crawl 5 Burpee to AKBS 10 Ring Face Pulls WOD:500m Row 50 KBS – American 300m Row 30 Burpees 100m Row 10 Devil Press CrossFit: Warm Up:Shoulder Prep 3 rds (10:00 cap) 10 m Quadruped Crawl 5/5 KB Arm Bar 5 Floor Press (Build) Strength: Floor Press 4…

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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…

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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 Whiteboard3 rds (9:00 time cap) 8 KB Kang Squat :10/side Star Plank…

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CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 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 Whiteboard3 rds (9:00 time cap) 5/side…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard5x (with PVC) 4-Position Snatch ComplexTHEN(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 SnatchLevel 1: TechniqueLevel 2: 5×4 Touch and Go (build) WOD:12min EMOM Min 1: 4 T&G Snatch…

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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)…

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CrossFit Warm Up:3 mins moderate pace ABTHEN- 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…

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QuickFit Warm Up:Get Your Chili Warm2 rounds of Cindy WOD:20 Minute AMRAP5 Pull-ups10 Pushups15 Squats100m Run CrossFit Warm Up:Squat Prep3 Rounds5 Back Squats (Build)6 Strict Pull-ups8/8 Knee Hug Walking Lunges Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: 6 x 4 (Build) WOD:10, 9, 8… 2, 1Devil Press10/10, 9/9, 8/8… 2/2, 1/1Walking Lunges

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