Posted on

July 16, 2019

CrossFit

Warm Up:
3rds
:45 Deadbug
20 Double Unders
:20 HS Hold
8 Deadlifts
4 High Box Jumps

WOD: “Nutts”
For Time
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)

BodyFit 336

Warm Up:
3rds
:45 Deadbug
20 Double Unders
:20 HS Hold
8 Deadlifts
4 High Box Jumps

WOD: Same as CrossFit

Posted on

March 14, 2017

*6amer’s – Please make sure to check the website before leaving for the morning class in case the storm is worse than expected.  If you are unable to make it in, please remove yourself from the roster.  If we have to cancel I will post prior to 5:30am.

CrossFit:

Warm Up:
4rds
10 Face Pulls
10 True Pushups
10/10 Single Arm KBS

Strength:
DB Bench Press
All Levels: 4 x 4 (Build)
*Dips 4 x 10 between sets

WOD:
“Last Grasp”
12min AMRAP
12 UB KBS – American (53/35)
6 Burpee Box Jump
*KBS must be done in unbroken sets

BodyFit: 089

Warm Up:
Get your chili warm

Hero WOD:
“Whitten”
5rds
22 KBS – American
22 Box Jumps
500m Row
22 Burpees
22 Wall Balls (20/14)
*40min cap