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October 9, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
1rd Cindy
3 Power Cleans + 3 Jerks (Build to working weight)

WOD: “Athlete”
1- 10 Clean and Jerk (135/95)
1rd “Cindy”
*Cindy – 5 Pullups, 10 Puhups, 15 Air Squats

BodyFit: 261

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Singles
10 Kip Progression
8/8 Getup Situp
5 :05 hold w/:03 eccentric

WOD:
50 Calorie Row
100 Double Unders
40 Burpees
80 Double Unders
30 T2B
60 Double Unders
20 C2B Pullups
40 Double Unders
10 HSPU
20 Double Unders

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September 25, 2018

CrossFit:

Warm Up:
2rds
PA Clean Warmup
Pillar Series
6 Box Jumps (AHighAP)

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

WOD: “DT”
5rds
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk

Cooldown: Lumbar and Biceps stretch

BodyFit: 257

Warm Up:
Ankle Circuit
Squat Prep
8min WAMRAP
10 Air Squats
5 Strict No Jump Burpees
10 KBS (Build to working weight)

Partner WOD:
30min AMRAP
50 Wall Balls (20/14)
50 Double Unders (3:1)
50 KBS – American (53/35)
50 Cals AB
50 Burpees
50 Double Unders
*Partners rotate every min*

 

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Setember 18, 2018

CrossFit:

Warm Up:
Overhead Prep & Ankle Circuit
3rds
25 Double Unders / Practice
8/8 Getup Situp
10 KBS – Russian (Build to WOD weight)
8 DB Push Press (Build)

Strength: DB Push Press
All Levels: 4 x 6 – Work to a heavy weight

WOD: “Android”
12min AMRAP
12/12 Single Arm DB Press
24 KBS – Russian (AHAP)
24 Double Unders (Lateral Hops)

Cool Down: 5min

BodyFit: 255

Warm Up:
5min Double Under Practice
3rds
8/8 Getup Situp
5 Box Jumps (AHighAP)
8/8 Single Arm Press (Build to WOD weight)

WOD: Courtesy of Off Street Parking
3-6-9-12-15-18
Single Arm DB Press (40/25)
Box Jump Over (24/20)
Rest 5min
18-15-12-9-6-3
Single Arm DB Press
Box Jump Over

Cool Down: 5min

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September 7, 2018

Warm Up:
3rds
25 Double Unders / Practice
10 Scap Progression
5  Box Jumps (AHighAP)
3 Cleans + 3 Jerks (Build)

Trunk:
3rds
8/8 Getup Situp
12 Straight Leg Raises

WOD: “7 Deadly Sins”
Courtesy of CF Mt. Lebanon
10 C2B Pullups
20 T2B
30 Deadlift (185/135)
100 Double Unders (Lateral Hops)
30 Box Jumps
20 Burpees
10 Clean and Jerk
*Same weight for both barbell movements*

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September 6, 2018

CrossFit:

Warm Up:
Squat Prep
Then
Tabata Goblet Squat x 8 (Moderate)
Tabata American KBS x 8 (Moderate)

WOD: 18min EMOM
Min 1: 15 Wall Balls
Min 2: 12 Ball Slams
Min 3: 9/6 Cals AB

BodyFit: 252

Warm Up:
Ankle Circuit
5min Double Under Practice
Squat Prep
3 x for completion, increase intensity
5 Wall Balls
5 Ball Slams

WOD:
10-20-30-40-30-20-10
Wall Balls
Ball Slams
Double Unders (3:1)

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August 30, 2018

CrossFit: 

Warm Up:
Ankle Circuit
5min Double Under Practice
Squat Prep
3 x :10 Superfriend + 4 FS (Build)
3 x :15 Hollow Hold
3 x :15 Superman Hold

Partner WOD: “A man and his dog”
20min Clock
0-5min – AMRAP Double Unders / Lateral Hops
5min-10min – AMRAP Front Squat (135/95)
10min-15min – AMRAP MB2T (R+L=1)
15min-20min – Max Cals AB
*Score each round individually*
*Work may be split up however pair decides*

BodyFit: 250

Warm Up:
Get Your Chili Warm
Shoulder Prep
3rds
10 KBS – American (Build to working weight)
:40 Plank with pushup

WOD:
30min – :30 on / :30 off
KBS – American (53/35)
HRPU
Cals AB

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August 22, 2018

Warm Up: Coach Lead
Overhead Prep
PA Clean Warmup (Build)
Split Jerk Footwork
Double Under Practice

Strength: Clean and Jerk
Level 1: Technique
Level 2: Heavy Double

WOD: “Rodeo”
8min Clock
15 Clean and Jerk (135/95)
25 Double Unders (Lateral Hops)
10 Clean and Jerk (155/115)
25 Double Unders
5 Clean and Jerk (185/135)
25 Clean and Jerk
MR Clean and Jerk (205/145)

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August 2, 2018

CrossFit:

Warm Up:
3rds
Hip Mobility
:10 SuperFriend +4 Thrusters (Build)
10/10 Getup Situp
10 KBS – American (AHAP)

WOD:
“Dos Diez”
10min AMRAP
100m Row *Add 100m each round*
5 Thrusters (115/85)
Rest 5min
10min AMRAP
100m Run
2/2 DB Snatch (50/35) *Add 2/2 each round*

BodyFit: 242

Warm Up:
5min Double Under Practice
Then
3rds
15 Pushups
10/10 Getup Situp
5 Athletic Burpees

WOD:
“The Ghost” courtesy of CFNE
6rds
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders (3:1)
1:00 Rest

 

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July 30, 2018

Warm Up:
Squat Prep
3rds
20 Double Unders or Singles
6-8 Strict Pullups
5 :03 Pause Goblet Squats (AHAP)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 @ 85%
*:90 rest between sets*

Partner WOD:
“May and Walsh”
200 Wall Balls (20/14)
A) Wall Balls
B) Double Unders
*Score is total Double Unders
*Partners can switch however they choose
*10min cap