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December 11, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
2 Wall Walks
5/leg Single Leg Hops
10 KB/DB Sumo Deadlift Pulses

WOD:
16min AMRAP
2/2, 4/4, 6/6…
Sin. Arm DB C&J
10 DU/Lat. Hops
DB Lunge
10 DU/Lat. Hops
*R+L=1*

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
5/leg Single Leg Hops
10 KB Sumo Deadlift Pulses
6/arm 1/2 Kneeling Single Arm DB Press

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: 5×2 (Build)

WOD: “Up the river. Down the river.”
4-8-12-16-12-8-4
Sin Arm DB C&J
DB Lunge
20 Double Unders / Lat Hops
*R+L=1*

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December 5, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full
20 Lateral Hops Over Bar
1 From Floor Clean Complex (Build)
10/leg Single leg Hops
3 Jerks (Build)

Partner WOD:
5 Snatch (115/85)
20/20 Double Unders
10 Power Cleans
20/20 Double Unders
20 C&J
*Both partners complete jumps
**Partners split C&J however
***Partners alternate Snatches and Cleans each round

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
20 Standing Banded Hollow Pull-downs
10 Wall Ball Squats
10 Prone PVC Lift Offs
10 KB RDL
10m Quadruped Crawl

WOD:
10 T2B
20 Cal Row
10 T2B
20 Cal Row
30 Wall Balls
10 T2B
20 Cal Row
30 Wall Balls
40 KBS – American
10 T2B
20 Cal Row
30 Wall Balls
40 KBS
50 Burpees

Barbell

Clean Heavy 3 then MR at 60% from hang
Landmine Row 4×12
Armpit Row 4×12
Acc. 3:00 in any pillar

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December 2, 2019

QuickFit

Warm up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
5 sit squats (on med ball)
10 Ball Facing Hops Over Ball
20 Frog Pumps
10 V Ups (scale to Tuck Ups)

WOD:
150 Wall Balls
*Every 2min 50 Double(2:1)
**20min cap

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 sit squats (on med ball)
10 Ball Facing Hops Over Ball 20 Frog Pumps
10 V Ups (scale to tuck ups)
5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3×2 (90-95% of 3RM, Straight)

WOD:
3rds
30 Wall Balls
60 Double Unders (3:1)

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November 25, 2019

The holiday schedule for this week is as follows:
Wednesday Nov. 27th
4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14) 
CANCELLED 6:30 PM CrossFit & 6pm Cycle
Thursday Nov. 28th
9am Team WOD (uncapped) and 9am Cycle (Limit 9) 
Friday Nov. 29th
10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)
Saturday 30th : Regular schedule

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
10/side Mountain Climbers
10 WB Goblet Squat
10/side Side Plank Rotations

WOD:
15min AMRAP
25 Wall Balls
25 Renegade Rows
50 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
5 Tempo (33X1) Banded Front Rack Squat
10/side Side Plank Rotations
6 Lateral Tuck Jumps Over the Bar
5 Hang Squat Clean (build)

Strength: Front Squat
Level 1: 3×5 (+5lbs)
Level 2: 8 Min EMOM – 3 reps (build) *From the floor

WOD:
10-1 Squat Clean (135/95)
1-10 B.O.B
*Compare to 3.8.18

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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)

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November 18, 2019

Friendsgiving is this Saturday (November 23)! Please signup on the sheets on the welcome desk and if you would like to provide a side and/or your favorite cookie for the cookie table let us know!.

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/side MiniBand Sidesteps on Toes
3 Tempo (33X1) Push up (chest hovers above ground)
3 Tempo (3311) Goblet Squat (build)

WOD:
5-10-15-20-25-20-15-10-5
Goblet Squat
Pushup
10-20-30-40-50-40-30-20-10
Double Unders

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/side MiniBand Sidesteps on Toes
3 Tempo (33X1) Push up (chest hovers above ground)
3 Tempo (3311) Goblet Squat (build)
5 Barbell Back Squat (build)

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

WOD: “Not so Even”
8min AMRAP
10 Single Arm DB Squat (AHAP)
20 Double Unders (Lateral Hops)
*Alternate arms each round*

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November 7, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
12/side MiniBand (at ankle) Sidestep On Toes
10 Goblet Squat (build each round)
10 3-point Drill
5 Barbell Deadlifts (build each rd.)

Partner WOD:
25min AMRAP
60 Double Unders (3:1)
30 Wall Balls
15 Deadlift (225/165)

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
12/side MiniBand (at ankle) Sidestep On Toes
10 Goblet Squat (build each round)
10 3-point Drill
5 Barbell Deadlifts (build each rd.)

WOD:
25min AMRAP
60 Double Unders (3:1)
30 Wall Balls
15 Deadlift (225/165)

Barbell

Hang Clean – Heavy Single 60% of Single for MR
Landmine rows 4×10
Lateral Raise 4×10 (half/full)
SuperSet 4x:
25 Russian Swing
25 Sit ups

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October 24, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
5x (with PVC)
4-Position Snatch Complex: Power position to snatch Mid thigh to snatch Knee to snatch Full snatch
3x (building each round)
5 Barbell Snatch Grip Shrugs
5 Barbell Snatch Lift Off
5 Barbell Snatch Pull

Strength: Power Snatch
Level 1: Technique
Level 2: Sets of 3-4 (build)

WOD:
For Time
10-8-6-4-2
G2OH (135/95)
50-40-30-20-10
Double Unders (3:1)

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20 Air squats
2) 10-15 DB Z-Press (25# or less)
3) 10-15 DB Weighted Calf Raises (use same DB)

WOD:
50 Single Arm DB Squat
50 Double Unders / Lateral Hops
20/20 Single Arm DB C&P
50 Double Unders
15/15 DB Snatch
50 Double Unders
10/10 Single Arm DB Thrusters
50 Double Unders
10 Burpee Over DB

Barbell

Rack Pulls, build to heavy 5
Landmine Rotational Pull 5×6/6 build
Feet Elevated Ring Row 5×8
DB Shrugs 4×12 moderate
“21” DB hammer curl with gun walk

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October 10, 2019

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 12 mins:
1) 6-8 Eccentric Isometric Goblet Squats
2) :30-:45 Mt. Climbers
3) 15-20 KB Good Mornings
4) 30m/arm KB OH Carry

Partner WOD: “Double the Fun”
50 S2OH (135/95)
100 Front Squat
200 KBS – Russian (AHAP)
400 Double Unders (3:1)
*Work can be split however*

BodyFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 15 mins:
1) :30-:45 KB Sumo Deadlift Pulse
2) :30-:45 Mt. Climbers
3) 15-20 KB Goodmornings
4) 30m/arm KB OH Carry
5) 10-20 Kip Swing/Kip Practice

WOD:
3rds
25 KBS – Russian (AHAP)
50 Double Unders (3:1)
Rest 4min
5rds
10 Single Arm DB Thruster
10 Pull-ups
Rest 4min
For Time
100 Cal Row

BARBELL

Push Press 4×6 (Build) then MR drop set weight from second set
Alt DB bench 4×20
Superset:
a) 15 Push ups
b) MR side raise
Trunk: Pillar Series :30 on :15 off for 4 Rounds

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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)