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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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January 1, 2020

Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead.

Warm Up:
Chili Warm (3:00 min AB/Rower/Jump Rope)
10min WAMRAP
10 Scap Progression (Depression -> Kipping Practice)
5/5 Knee Hug Lunge Step
10 Squat Progression (Air -> EB FS -> EB Thruster)
10 Deadlift (Build)
Double Unders / Practice

WOD: “20/20”
2rds
20 Deadlifts (95/65)
20 Wall Balls (20/14)
20 DB Cleans (50/35)
20 Pushups
20 BB Front Rack Lunges
20 Pullups
20 DB Squats
20 Situps
20 Thrusters
20 Double Unders (3:1)
*DB movements done with 2 DBs*

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December 30, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (5:00 time cap)
10 Banded Thrusters
10 Banded Sidesteps on Toes
10 Windshield Wipers

Partner WOD:
15min Clock
10rds
10/10 Sin. Arm DB Thruster
20 Double Unders (2:1)
*Alternate rounds*
Remaining time: Max Rep Renegade Rows

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Banded Thrusters
10 Banded Sidesteps on Toes
10 Windshield Wipers
3 Tempo (3311) Front Squat (build)

Strength: Front Squats
Find a Heavy 5 then 1 MR @ 80%

WOD:
10min AMRAP
8/8 Single Arm DB Thrusters
10, 20, 30… Double Unders (2:1)

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November 14, 2019

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
8 Banded Bent Hollow/Hollow Pullover
8/arm 1/2 Kneel Bottom-up KB OH Press
10 Frog Pumps
3-5 Barbell Strict Press (build)

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: Find a Heavy 5, then MR @80%

WOD:
5rds
12 DB Press (50/35)
5/5 DB Step Up
8 T2B

BodyFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
10 Tuck Jumps 10 Frog Pumps
8 Banded Bent Hollow/Hollow Pullover
8/arm 1/2 Kneel DB OH Press

WOD:
22min AMRAP
10 T2B
10/10 DB Snatch
10 Box Jump (24/20)
40 Double Unders (3:1)

Barbell
Farmers Carry D&B
Build Bent Over Row 4×8
Straight V-Pull ups 4×6
Superset 4x:
10 Bent Over Fly
10 Front Raise
Pinch grip plate holds 2xME

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November 11, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/side MiniBand Sidesteps on Toes
10 Banded Thruster
3 Tempo (3311) DB Goblet Squat (build)

WOD:
For Time
100 DB thrusters (40/25)
*Top of every min 10 Double Unders (3:1)*
**Start on Double Unders**

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/side Miniband Sidesteps on Toes
10 Banded Thruster
3 Tempo (3311) Goblet Squat (build)
3-5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: Find a Heavy 2

WOD:
8min EMOM
8,7,6,5,4,3,2,1
Thrusters (115/85)
5, 10, 15, 20, 25, 30, 35, 40
Double Unders/Lat. Hops

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November 4, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rounds:
10/10 Walking Lunges
10 Ring Face Pulls
30 Over the Line Quick Steps

WOD:
15min AMRAP
5 Pul-lups
5/5 KB Walking Lunges (Goblet)
20 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/10 Walking Lunges
10 Ring Face Pulls
3 Tempo (3311) Goblet Squat
3-5 Barbell Back Squat (build each round)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3×3 @ 100% 5RM

WOD:
20-16-12-8-4
Front Rack Lunges (95/65)
Pull-ups

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November 1, 2019

QuickFit

Warm Up:
2 rds
30 Over the Line Quick Steps
10/side Deadlift with Slam Ball Twist
10/side Side Plank Rotations

WOD:
3,6,9,12,15,18,21
Rotational Ball Slam Situps
25 Double Unders (Lateral Hops)

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20-30 Over the Line Quick Steps
2) 6-10/side Deadlift with DB Twist
3) 6-10 Bridge with DB Pullover

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 3×3 @ 100% 5RM

Choose Your Own Adventure
WOD:
10min AMRAP
3,6,9…
Rotational Ball Slams Situps
25 Double Unders (Lateral Hops)

FLEX:
4 Rounds
8 KB Sumo Deadlifts
10/10 Seated Incline DB Curls
10 Medball to Toes

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October 18, 2019

QuickFit

Warm Up:
6 Min EMOM
1) :50 DU practice
2) 8-10 inch worms
3) 20m/arm DB OH carry

WOD:
15min Clock
3rds
20 Cal Row
15/15 Alt. DB Snatch
40 Double Unders (3:1)
Rest 1min
Remaining Time Max Burpee Over DB

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 8-10 Ring Push Up
2) 10-15 90/90 Y’s
3) 20m/arm DB OH carry

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3×5 @ 90% 5RM from last week

Choose your own adventure:

WOD:
3rds
10/10 Alt. DB Snatch (50/35)
40 Double Unders (3:1)

FLEX:
3 Rounds
12 Rear Delt Flys
12 Floor Chest Flys
20 Front Plate Raises

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October 4, 2019

QuickFit

Warm Up:
EMOM 8 mins:
1) :50 DU practice
2) :50 Superman
3) :50 Bent Hollow Hold
4) 100m Run

WOD:
“Annie”
40-30-20-10
Double Unders (2:1)
Sit-ups
Then Rest 1 Minute
3 Minute AMRAP
Burpees
*15 minute cap*

CrossFit

Warm Up:
400m RUN, 500m ROW, 30/21 cals AB
THEN- EMOM 15mins:
1) 10 3-Point Drill
2) :50 Superman Hold
3) 6-8 Jefferson Curl – SLOW (PVC or light weight)
4) :50 Bent Hollow Hold
5) 8-12 Muscle Cleans

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 4 x 5 (Straight) *Weight from 9.25.19*

Choose Your Own Adventure
WOD:
3rds
500m Row
15-10-5 Hang Cleans (135/95)

FLEX:
4 x 10/10 Bent Over Banded KB Row (Strict – Work those lats!)
4 x 10/10 Single Leg Banded HS Curls
Optional: 3 x 5 Seated Box Jumps (build)

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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