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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

Posted on

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

Posted on

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

Posted on

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)

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 20, 2019

QuickFit

Warm Up:

WOD:
50 Double Unders
50 Pullups
50 Double Unders
50 Ball Slams
50 Double Unders
50 Situps
50 Double Unders
50 Cal Row

CrossFit

Warm Up:

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 5

Choose Your Own Adventure

WOD:
3rds
10 Deadlifts (225/155)
50 Double Unders

Flex:
4 x 6 Hex Press (build to heavy)
4 x 8 Good Mornings (moderate weight – straight)
2 x 15 Plate Front Raises

Posted on

August 15, 2019

Schedule Reminder: Saturday August 17th Free Community workout at 9:30am followed by yoga at 10:30am.

CrossFit

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Ring Rows (Underhand)
10 Plate Touches
4 High Box Jumps

Strength: Superset
4 Sets of
5/5 Barbell Lunges
5 Strict Chin-ups
*Heavier than 7.18.19*

WOD:
For Time
40 Wall Balls (20/14)
30 Ball Slams (25/20)
20 Box Jumps (24/20)
10 T2B

BodyFit 345

Warm Up:
Hip Mobility
8min WAMRAP
10 Kips / Kipping Practice w/ partner
10 Plate Touches
5 High Box Jumps
10 Squat Progression

WOD:
Minutes 0-10
Buy-in: 50 DU
18 – 15 – 12 – 9 – 6 – 3
Wall Balls (20/14)
Ball Slams (25/20)
Minutes 10-20
Buy-in: 50 DU
25 Ball Slams
50 Box Jumps (24/20)
25 Ball Slams
Minutes 20-30
Buy-in: 50 DU
10 Rounds
5 T2B
5 Box Jumps

Posted on

June 25, 2019

CrossFit:

Warm Up:
Ankle Circuit
4min Double Under Practice
Split Jerk Footwork
3rds
:45 Plank
10 Ring Rows
5 – :02 Pause Jerks (Build)

Strength: Jerks
All Levels – 10min EMOM – 1 rep build to heaviest

WOD: “That Itch”
3rds
20 S2OH (95-135-155)
10/10 Renegade Row
40 Double Unders (3:1)

BodyFit: 331

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
:10 Table Top Stretch
10 Pushups
10 Scap Progression

WOD:
22min AMRAP
5 Pullups
5 Dips
10 Double Unders (3:1)
200m Run
*Add 5 reps of pullups and dips and 10 DU each round. Always run 200m*