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

October 1, 2019

CrossFit

Warm Up:
3 mins DU practice
THEN- EMOM 12mins:
1) 6/6 side plank rotations
2) 6/6 EB 1/2 Kneel Landmine Press
3) :15 x2 Ring or Box Static hold
4) 10 Athletic Burpees

Strength:
15min Clock
5 x 5 Landmine Press
5 x 5 Dips

WOD: “Doublemint”
12min AMRAP
10 Burpees
20 Cal Row
40 Double Unders (Lateral Hops)

BodyFit

Warm Up:
3 mins DU practice
3 mins ROWER
THEN- EMOM 12mins:
1) 6/6 Side Plank Rotations
2) :30 to :45 Calf Raise Hold
3) 10 Ring Face Pulls
4) 10 Athletic Burpees

WOD: “On/Off”
5rds
1:00 / 1:00 Cal Row
:45 / :45 Double Unders
:30 / :30 Burpees

Barbell

Seated strict 4×8 build 
Decline bench 4×10 straight 
Super set: Dips 4×6, front plate raise 4xMR
Wall sit hammer curl 4×15 straight 
Optional: Evil wheels, accumulate 80

Posted on

September 17, 2019

CrossFit

Warm Up:
Shoulder DROM
3 Rounds
5/5 Bottoms-up KB press
6 Box Jumps (build)
10 Kips/Kipping Practice

Strength:
15 Minute Running Clock
Landmine Press 4 x 6/6
Dips 4 x 6

WOD:
10 Minute AMRAP
10 T2B
10 Box Jumps (24/20)
10 S2OH (115/85)

BodyFit

Warm Up:
Shoulder DROM
3 Rounds
5/5 Bottoms-up KB press
6 Box Jumps (build)
10 Kips/Kipping Practice
:10 AB Sprint

WOD:
20 Minute AMRAP
10 T2B
10 Box Jumps (24/20)
10 S2OH (115/85)
10 Cals AB

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

Posted on

July 2, 2019

CrossFit

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
:15 Table Top Stretch
10 Ring Rows (Underhand)
5/5 Reverse Lunge to High Knee

Strength:
15 Minute Clock
4 x 8 Dips
4 x 8 Bent Over Rows (underhand)

WOD: “Dealer’s Choice”
Buy-in: 500m Row or 100 DU (3:1)
30 – 20 – 10
DB Cleans (50/35)
5/5 – 10/10 – 15/15
DB Step Ups
Cash-Out: 100 DU (3:1) or 500m Row
*Cash out must be the opposite of the buy-in

BodyFit 331

Warm Up:
Ankle Circuit
10min WAMRAP
20 Double Unders / Practice
10 KB High Pull
:30 Side Pillar (R&L)
5/5 Reverse Lunge to High Knee

WOD:
Buy-in: 100 DU (3:1)
40 – 30 – 20 – 10
Cal Row
DB Clean
DB Step Ups
Cash-out: 100 DU (3:1)

Optional Finisher:
Accumulate 50 Evil Wheels

Posted on

June 13, 2019

Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday.

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
2/2 Leg Cradle Lunge Vert Flex/Ext
:15 Table Top Stretch
5 Strict No Jump Burpees
5/5 Lunge Jumps

Strength:
15 Minute Clock
4 x 8 Dips
4 x 6/6 Bulgarian Split Squats

WOD:
15 Minute AMRAP
20 Plate Lunges (45/25)
10 Burpee to Plate
10 Plate Touches

BodyFit 328

Warm Up:
Get your Chili Warm
3 Rounds
25 DU/DU Practice
10 Air Squats
5 Box Jumps
5 Athletic Burpees

WOD:
5 Minute AMRAP
Buy-in: 50 DUs
12 Dumbell Squats
4 Burpee Box Jump Overs
Rest 5 Minutes
5 Minute AMRAP
Buy-in: 50 DUs
8 Dumbell Squats
6 Burpee Box Jump Overs
Rest 5 Minutes
5 Minute AMRAP
Buy-in: 50 DUs
6 Dumbell Squats
8 Burpee Box Jump Overs

Posted on

May 30, 2019

CrossFit:

Warm Up:
3rds
1:10 Deadbug
:15 Table Top Stretch
10 Squat Progession
10 Banded Good Mornings
Deadlifts (Build to working weight)

Strength:
All Levels: 15min clock
4 x 8 Dips
4 x 8 DB RDL

WOD: “Taste”
4rds
15 Wall Balls
15/10 Cals AB
15 Deadlift (185/135)
Rest 1min

BodyFit: 326

Warm Up:
Get Your Chili Warm
8min WAMRAP
10 Squat Progression
8 Box Jumps
4 Burpee Walkups

WOD:
20min AMRAP
15 Wall Balls
15/10 Cals AB
15 Burpees
15 Box Jumps

Optional Finisher:
Accumulate 30 Strict Hanging Knee Raises / Hanging Straight Leg Raises
Accumulate 4:00 total of Side Pillars

Posted on

August 21, 2018

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Progression
:15 Table Top Stretch
5 Strict No Jump Burpees
15 Air Squats

Strength:
All Levels: On a 15min clock
4 x 6 Strict Pullups
4 x 6 Strict Dips
*Add weight if necessary*

Team WOD:
“The Chipmunks”
Teams of 3
Run: 400m-200m-100m
100 Pullups
150 Burpees
200 Wall Balls
*Each team member must run each distance 1 time*
**Further explanation in class**

BodyFit: 247

Warm Up:
5rds of “Cindy”
*20 Double Unders/Practice between each round*

For Time:
50 Pullups
50 Calories (AB/Row)
50 Burpees
50 Calories (AB/Row)
50 Wallballs
500 m Run
50 Double Unders
*Switch between AB and Row*
**Compare to 8.31.17**

Posted on

April 24, 2018

CrossFit: 

Warm Up:
Ankle Circuit
Double Under Practice – 4min
3rds
:15 Table Top Stretch
10 Knee Hug Walking Lunge
7 Strict No Jump Burpees

Strength: All Levels – 10min Alternating EMOM
Even: 8 Dips
Odd: 5/5 Single Leg DB RDL

WOD:
“Double Time”
10min AMRAP
5/5 KB Lunges
10 Burpees
20 Double Unders (3:1)

BodyFit: 215

Warm Up:
Ankle Circuit
3rds
10/10 Getup Situp
10 Straight Leg Lift
20 Double Unders

WOD:
30min AMRAP
500m Row
75 Double Unders (3:1)
*Compare to 10.27.16 – BF 051*