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February 26, 2020

QuickFit

Warm Up:
2rds
5m/5m Crab/Rev Crab walk
5/5 KB Arm Bar
10 Ring Row

WOD:
Min 1: Max Cal Row
Min 2: Max Burpees
*Continue until you get 100 Cals and 60 Burpees

CrossFit:

Warm Up:
Shoulder Prep
3rds
5m/5m Crab/Rev Crab walk
5/5 KB Arm Bar
4 Floor Press (build)

Strength: Floor Press
8RM

WOD:  
EMOM:
Min 1: :30 Max Cal AB into :30 Max Burpees
Min 2: Rest
*Continue this format until you complete 60/45 Cals and 45 Burpees*

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February 13, 2020

CrossFit

Warm Up:
Shoulder Prep
3 rds (10:00 cap)
10 m Crab Walk
5/5 Slow Negative StepUps
1 Clean Complex

Strength: Floor Press
4 x 6 (Straight) *Weight from 2.7.20*

WOD:
1,2,3…8…3,2,1
Clean and Jerk (135/95)
Box Step Over

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Crab Walk
5/5 Slow Negative StepUps
10 DB High Pull

WOD:
14min AMRAP
7/7 DB Snatch (40/25)
7 DB Box Step Over

Barbell
Close Grip BB Upright Row Pyramid (5)
Barbell Step Ups – Build to Heavy 5/5
Lying Incline Dumbbell Rows – 5×10
Incline Tate Press – 5×10 (Straight)
Superset x 5
A) Weighted Calf Raises 15/15 (on step)
B) Lying Hip Raise 15

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February 7, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
10m Quadruped Crawl
5 Burpee to AKBS
10 Ring Face Pulls

WOD:
500m Row
50 KBS – American
300m Row
30 Burpees
100m Row
10 Devil Press

CrossFit:

Warm Up:
Shoulder Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
5 Floor Press (Build)

Strength: Floor Press
4 x 6 (Build) *Heavier than 1.24.20*

Choose Your Own Adventure

Partner WOD
100 Cals AB
80 Cals Rower
60 Burpees
40 Cals Rower
20 Cals AB
*Partners Rotate every min Chipper style

Flex:
3 Rounds 7/7 DB Rows (Straight + Heavy w/ good form)
10 Barbell Reverse Curls
*Cash in or out with 100 empty bar bench press (in as few sets as possible)

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January 24, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Quadruped Crawl
5/5 Jumping Lunges
10 Band Pull Through

Partner WOD:
Total Work:
120 Cals AB
—————-
120 KBS – American
120 Pushups
120 Walking Lunge
*Partners switch every 12/8 cal until complete
**Partners work simultaneously until AB is complete
***120’s done Chipper style

CrossFit:

Warm Up:
Shoulder/Glute activation Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
10 Band Pull Through
5 Floor Press (Build to working weight)

Strength: Floor Press
4 x 6 (Straight)
* Weight from 1.17.20

Choose Your Own Adventure:

Partner WOD:
Buy In: 100 Cals AB
8rds
16 KBS – Russian – AHAP
8 Burpees
16 Mt. Climbers (R+L=1)
*Alternate Movements*

Flex:
4 Rounds
10 DB Pullovers (Build)
20 Banded Tricep Extensions
20 EB Strict Press

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January 17, 2020

QuickFit

Warm Up:
2 rds – 5:00 cap
5 Burpees
10 DB Clean (build to working weight)
10 DB Reverse Lunge (build to working weight)

WOD:
10-20-30-20-10
DB Clean**
DB Reverse Lunge* 10-10-10-10-10 Burpees
**2 DB’s
*1 DB

CrossFit:

Warm Up:
Glute/Low back/Shoulder Prep
3 rds (10:00 cap)
5 Burpees
5 DB Floor Press (Build)
1 PA Clean Complex (Build)

Strength: Floor Press
4 x 8 (Build)

Choose Your Own Adventure

WOD:  
10 Squat Cleans (155/115)
10 Burpees
10 Power Cleans
10 Burpees
20 Deadlift
10 Burpees
10 Power Cleans
10 Burpees
10 Squat Cleans

Flex:
3 rounds
10/10 Hammer Curls (Build)
20 Hex Press (Build)
20 Banded Tricep Extensions

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January 2, 2020

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard -THEN
3 rds (10:00 time cap)
5 Burpee to Tuck Jump
25 Miniband Prone Straddle
10/side Side Plank Rotations
3 Tempo (3112) Floor Press (build)

Strength: Floor Press
4 x 8 (Build)

WOD: “New Year. New Me.”
30-20-10-20-30
KBS – Russian
15-10-5-10-15
Burpee Box Over

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Burpee to Tuck Jump
5 Tempo (313) KB Deadlift
25 Miniband Prone Straddle
10/side Side Plank Rotations

WOD:
30-20-10-20-30
Cals AB
KBS – American
*Every 3min 5 Burpee Box Overs*
**Start on Burpee Box Overs**
Finisher: 3 x 10
Evil Wheels
Straight Leg Lifts / Windshield Wipers

Barbell
1) Push Jerks 5×5 (build)
2) Superset 4x:
a) Split Squat 10/10 (Straight)
b) Concentration Curl 10/10 (Straight)
3) BB Good Morning 4×8 (Build)
4) Arnold Press 4×15 (Straight)
5) Barbell Rollouts 4xMR

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November 22, 2017

Holiday Schedule:
Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary
Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want.

CrossFit: 

Warm Up:
4rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
10 Banded Pullaparts
10 True Pushups
10 Plate Touches

Strength:
Floor Press
All Levels: 3 x 5 (Straight)

WOD:
“Quaters”
5rds
4 HSPU
8 Ball Slams
12 Cal AB
Rest :90

BodyFit: 166

Warm Up:
3rds
20 Double Unders – 40 Singles
:20 Goblet Squat Hold
10 Elevated Pushups

WOD:
4rds of Cindy
30 Double Unders
30 Situps
3rds of Cindy
30 Double Unders
30 Situps
2rds of Cindy
30 Double Unders
30 Situps
1rd of Cindy

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February 6, 2014

Today we will introducing a new movement, floor press.  Upper body pressing is imperative to building strength and for now this is how we will achieve it.  Here is a quick video (you’re welcome Ben) and explanation, we will discuss in more detail in class.

“To set-up for the barbell version you will need a power rack (unless you have a training partner willing and able to deadlift the bar and hand it to you). Lying on the floor as you would on a bench with your shoulder blades pulled together, elbows tucked, back arched and feet flat you will un-rack the bar, lower it under control until your triceps touch the ground, pause for a split second and reverse the movement; simple as that.”

 http://www.youtube.com/watch?feature=player_embedded&v=ueRcdcQsIyM

Strength:

Back Squat 3X5 (+5)

Floor Press 6,6,6

MetCon:

2min Airdyne test for calories