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.



Posted on

December 7, 2018

Warmup:
10min WAMRAP
:20 N2Wall HS Hold
5/5 Reverse Lunge to High Knee
8/8 ML Press
5 Athletic Burpees

Strength: 15min Clock
4×6 HSPU
4×6/6 Weighted Step up

WOD:
Choose your own Adventure

A) 8 min AMRAP
8 DB Front Rack Lunge
8 DB Burpee
8 DB Snatch (Alternate R/L Rounds)

B) Flex
3 Rounds
4×8 Bicep Curl to Arnold Press
Max Rep Split Squat

Posted on

November 20, 2018

CrossFit: 

Warm Up:
3rds
10 Pillar w/arm reach
10 Plate Touches
2 Wall Walks w/ :05 Hold
:10 AB Sprints

Strength: Strict Press
Level 1: 3 x 5 (Add #)
Level 2: 3 x 3 (Straight)
*Weight from 11.13.18*

WOD:
5rds
4 HSPU
8 Ball Slams
12/8 Cals AB
Rest :90

BodyFit: 273

Warm Up:
8min WAMRAP
2/2 Spiderman with rotation
10 Scap Progression
10 Plate Touches
:45 Plank

Partner WOD:
50-40-30-20-10
Cals AB
Pullups
Ball Slams
Mt. Climbers (R+L=1)
*work must be split evenly*

 

Posted on

October 9, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
1rd Cindy
3 Power Cleans + 3 Jerks (Build to working weight)

WOD: “Athlete”
1- 10 Clean and Jerk (135/95)
1rd “Cindy”
*Cindy – 5 Pullups, 10 Puhups, 15 Air Squats

BodyFit: 261

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Singles
10 Kip Progression
8/8 Getup Situp
5 :05 hold w/:03 eccentric

WOD:
50 Calorie Row
100 Double Unders
40 Burpees
80 Double Unders
30 T2B
60 Double Unders
20 C2B Pullups
40 Double Unders
10 HSPU
20 Double Unders

Posted on

September 11, 2018

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
3rds
10 FS (Build)
10 Push Press (Build)
10 Box Jump (Build)
10 True Pushups

WOD
“9-11 Tribute”
For Time:
2001 Meter Row or Run
11 Box Jump 30″/24″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

BodyFit: 253

Warm Up:
Ankle Circuit
4min Double Under Practice
3rds
8/8 Single Arm Press (Build)
12 KBS – Russian (AHAP)
8/8 Russian Twists
12 KB Deadlift (AHAP)

WOD:
3 couplet for time:
50 DB Press (50/35)
50 Ball Slams
50 Double Unders (Lateral Hops)
Rest 4min
50 KBS – American (53/35)
25/25 MB2T
50 Double Unders (Lateral Hops)
Rest 4min
25/25 DB Clean & Press (50/35)
50 Rotational Ball Slams
50 Double Unders (Lateral Hops)

Posted on

August 14, 2018

CrossFit: 

Warm Up:
3rds
Overhead Prep
PA Clean Warmup (Build)
10/10 Lateral Over and Back
Then
Split Jerk Footwork

Strength: Clean and Jerk
Level 1: Technique
Level 2: 3 x 3 (Build)
*Compare to 7.11.18*

Partner WOD: “A Cowboy and his horse”
For Time
40 Cleans (135/95)
80 Lateral Hops
40 Push Jerks
80 Lateral Hops
40 Clean and Jerk
*Work can be split however but must be even*

BodyFit: 245

Warm Up:
8min WAMRAP
:20 HS Hold
10 Plate Touches
:40 Plank w/ pushup
Spidermans

Skill: HSPU Progression

WOD:
20min AMRAP
1 HSPU
2 Ball Slams
3 Mt. Climbers (R+L=1)
*Then 2,4,6 – 3,6,9 – 4,8,12 until 20min is done*