Posted on

July 25, 2019

CrossFit and BodyFit: 339

Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“Christmas in July”
1: Deadlift (155/115)
2: HSPU
3: Power Cleans
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.
**Compare to 12.18.19



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

May 23, 2019

CrossFit:

Warm Up:
Hip / Shoulder Mobility
8min WAMRAP
:15 N2Wall HS Hold (+:05 each rd)
5/5 Knee Hug Walking Lunge
10 Plate Touches (Build)
8 EB Thrusters

Strength: 15min clock
4 x 6 HSPU
4 x 6/6 Bulgarian Split Squat

WOD: 20min EMOM
Even: 10 Thrusters (95/65)
Odd: 10 Ball Slams

BodyFit: 324

Warm Up:
500m Row – Easy
8min WAMRAP
8/8 Single Arm Press
10 Plate Touches (Build)
10 Wall Balls

WOD:
:30 on / :30 off x 10
Min 1: DB Thrusters (35/25)
Min 2: Ball Slams
Min 3: Calorie Row

Posted on

April 2, 2019

CrossFit

Warm Up:
Ankle Circuit
8min WAMRAP
25 Double Unders / Practice
:30 N2W HS Hold
10 Scap Progression
10/10 MB2T

Strength:
15 Minute Clock Complete the Following:
4 x 8 Pull-ups (Strict)
4 x 8 HSPU (Strict, Nose to Wall)

WOD:
10 Minute Alternating EMOM
Min 1:Max Rep T2B (Unbroken) into Max Rep Double Unders
Min 2: Rest

BodyFit 308

Warm Up:
Ankle Circuit
8min WAMRAP
25 Double Unders / Practice
10 Kips / Kipping Practice
10/10 MB2T
:10 AB Sprint

WOD:
40 – 30 – 20 – 10
Cals Assault Bike
T2B
80 – 60 – 40 – 20
Double Unders (2:1)

Posted on

March 19, 2019

CrossFit

Warm Up:
8min WAMRAP
:25 HS Hold
8/8 Single Arm Press
8 Ring Rows
10/10 Russian Twists

Strength: Landmine Press
All Levels: 4 x 4 (Build)

WOD:
20 Minute AMRAP
5 HSPU
5/5 Renegade Rows
15 Cal Row
10/10 Rotational Ball Slams

BodyFit 304

Warm Up:
8min WAMRAP
:25 HS Hold
8/8 Single Arm Press
8 Ring Rows
10/10 Russian Twists

WOD:
20 Minute AMRAP
5 HSPU
5/5 Renegade Rows
15 Cal Row
10/10 Rotational Ball Slams

Finisher: 25 Floor Wipers

Posted on

March 12, 2019

CrossFit

Warm Up:
Overhead Prep
3rds
10 Scap Progression
4 :05 HS Hold w/ :03 Eccentric
8 OHS (Build)
4 High Box Jump

Strength:
15 Minute Clock
4 x 8 Pull-ups
4 x 8 HSPU

WOD: “Everything We Like”
For Time
20 OHS (135/95)
40 T2B
60 Box Jumps (24/20)
*Broken up however*
**Compare to 2.12.2018**

BodyFit 302

Warm Up:
Chili Warm/Coaches Choice
3rds
10 Scap Progression
5 Box Jumps (Build)
10 Straight Leg Lifts

WOD:
500m – 400m – 300m – 200m – 100m Row
5 – 10 – 15 – 20 -25 Box Jumps (24/20)
10 – 10 – 10 – 10 – 10 Pull-ups
*Compare to BodyFit 086*

Optional Finisher:
20 Floor Wipers

Posted on

December 18, 2018

CrossFit and BodyFit 280

Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“12 Days of Christmas”
1: Deadlift
2: HSPU
3: Power Cleans (155/115)
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.