QuikFit: Warm Up: 2rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug10 DU practice WOD: 15min Clock 30-20-10Cals AB Burpees Cash Out: 200 Double Unders CrossFit: Warm Up: Low Back Mobility/Glute Activation Prep3rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug6 Tempo Barbell Deadlift (3131) (Build) Strength: Deadlift – 4 x 6 (Build) Partner WOD:15min clock 10-1-10Deadlift (185/135)Burpees *Partners alternate rounds*…

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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…

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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 Step10 Squat Progression (Air -> EB FS -> EB Thruster)10 Deadlift (Build)Double Unders / Practice WOD:…

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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…

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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 PressLevel 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…

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QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 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 Whiteboard3 rds (9:00 time cap) 10/side Miniband Sidesteps on…

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QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 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 Whiteboard3 rds (9:00 time cap) 10/10 Walking Lunges 10 Ring Face Pulls 3 Tempo (3311) Goblet Squat 3-5 Barbell…

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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/DUEMOM 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: DeadliftLevel…

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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 DUs9 Min EMOM 1) 8-10 Ring…

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QuickFit Warm Up:EMOM 8 mins: 1) :50 DU practice 2) :50 Superman 3) :50 Bent Hollow Hold 4) 100m Run WOD:“Annie”40-30-20-10Double Unders (2:1)Sit-upsThen Rest 1 Minute3 Minute AMRAP Burpees*15 minute cap* CrossFit Warm Up:400m RUN, 500m ROW, 30/21 cals ABTHEN- EMOM 15mins: 1) 10 3-Point Drill 2) :50 Superman Hold 3) 6-8 Jefferson Curl –…

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