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February 17, 2020

QuickFit

Warm Up:
2rds
10/10 Tall Plank Lateral Crawl
10 Burpee to AKBS
10 3sec Pause Jump Squats

WOD:
15-12-9-12-15
Devil Press (35/20)
Box Jump Over

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m/Arm Single Arm KB Front Rack Carry
10 3sec Pause Jump Squats
5 Tempo 3311 Front Squat (build)

Strength: Front Squat
3 x 3 (Build) *Heavier than 2.10.20*

WOD:  
15-12-9-12-15
KBS – American (72/53)
Box Jump Over
*KB is meant to be HEAVY*

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February 10, 2020

QuickFit

Warm Up:
Warm Up DU’s before Whiteboard
2rds (5:00 cap)
10 m Inch Worm to Push Up
5/5 WB Curtsy Squat
5 Tempo 3311 WB Squat

WOD:
50 Double Unders (3:1)
40 Wall Balls
30 Situps
20 HRPU
5/5 Rotational Ball Slams
20 HRPU
30 Situps
40 Wall Balls
50 Double Unders

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m Duck Walk
5/5 Goblet Curtsy Squat
5 Tempo 3311 Front Squat (build)
DU practice in between Front Squat Sets

Strength: Front Squat
4 x 4 (Build) *Heavier than 1.27.20*

WOD:  
50 Double Unders (3:1)
40 Wall Balls
30 Situps
20 HRPU
5/5 Rotational Ball Slams

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January 27, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
10 DU or DU practice
10 Frog Pumps
1 DB PA Clean Complex (Build)

WOD:
14min AMRAP
7 DB Cleans
7 DB Squats
7 DB Thrusters
21 Double Unders (3:1)

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10 DU or DU practice
10 Banded Front Rack Squats
1 PA Clean Complex (Build)

Strength: Front Squat
5RM – Go Get a PR!

WOD:  “Cluster What?!”
10-8-6-4-2
Cluster (115/85)
*25 Double Unders (3/1) between sets*

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January 20, 2019

QuickFit

Warm Up:
2 rds (5:00 cap)
:30 Bike (Mod. pace)
10m DB Goblet Duck Walk
5 DB Thrusters (build to working weight)

WOD:
16min EMOM
Even: 8/6 Cals AB
Odd: 8 DB Thrusters (40/30)

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
5/5 Jumping Lunges
10/10 Banded Quadruped Rotations
:30 Plank with 1 push up every :10
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
5 x 4 @ 100% from 12.30.19

WOD:  
4rds
8/8 KB Walking Lunge
12 HRPU

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January 13, 2020

QuickFit

Warm Up:
2 rds – 5:00 cap
:30 Row
10 DB Thrusters (build to working weight)
10 Pull up Progression

WOD:
3rds
500m Row
25 DB Thrusters (30/20)
12 Pullups

CrossFit:

Warm Up:
Ankle/Squat/Front Rack Prep
3rds (10:00 cap)
10 Banded Front Rack Squat
10 Banded Thrusters
10 Pull Up Progression
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
4 x 5 @ 90% *12.30.19*

WOD:  “Jackie”
1000m Row
50 EB Thrusters
30 Pullups
*Compare to 3.4.19*

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January 7, 2020

CrossFit

Warm Up:
Wrist/Shoulder Prep – coaches choice
3rds – 10:00 cap
5 Jefferson Curls
10 Vertical Med Ball Toss
10/side Side Plank Rotation
5 Clean & Jerks (Build)

Strength: Low Hang Power Cleans
5 x 5 (Build)

WOD: “Grace”
30 C&J For Time (135/95)
*Compare to 2.20.19*

Barbell

Close Grip Bench 5×5 build
Incline DB Bench 4×8
Heel elevated goblet squat 5×10 build
Superset 4x:
a) 8 Dips
b) 10/10 Banded Delts
100 Sit-ups

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January 3, 2020

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (5:00 time cap)
:20/side Star Plank
1 From the Knee Dumbell Clean Complex
5 ball slams

WOD:
10rds
5 DB Hang Cleans
5 DB Squats
10 Ball Slams
*15min cap*

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
:20/side Star Plank
10 3-point drill
3 Tempo (3131) RDL (build)
1 From Knee Clean Complex (build)

Strength: RDL
4 x 8 (Build)

Choose Your Own Adventure:

WOD:  
10rds
5 Deadlift (135/95)
5 Hang Power Clean
5 Front Squat
*Each round must be unbroken*
**Compare to 1.5.18**

Flex:
3 Rounds
15 Banded Hamstring Curls
10 DB Shrugs (Straight and Heavy w/ good form)
8 DB Goblet Squats (Build Heavy)

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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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December 24, 2019

As a reminder, there will not be any evening classes today (i.e. no 4:30PM, 5:30PM, or 6:30PM classes

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Banded Thrusters
10 DB Glute Bridge
5 Tempo (3311) Barbell Front Squat (build)
:30 Hollow Hold Flutter kicks

Strength: Front Squat
3 x 5 (Straight)
*Heaviest set from 12.16

WOD:
3rds
15/10 Cal AB
15 Thrusters (95/65)
15 Pull-ups

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November 29, 2019

Weekend holiday schedule for today and Saturday:
Open Gym – 10AM to 2PM
WOD – 12AM

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/m Quadruped Crawl
10 Banded Hollow/Bent Hollow Pull Down
10/side Single Leg Glute Bridge
3 Bear Complex (build)

WOD:
15min AMRAP
5 Power Cleans (155/115)
10 Front Squat
5 Jerks
10 Pullups
Optional Finisher: 3rds 10/10 Standing Teapots 10/10 Partner Russian Twists

FLEX:
4 Rounds
10 Strict Pull-ups
20 Banded Tricep Extensions
8/8 DB Bulgarian Split Squats