Posts Tagged ‘HSPU’
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…
Read MoreNovember 20, 2018
CrossFit:Â 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:…
Read MoreOctober 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…
Read MoreSeptember 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…
Read MoreAugust 14, 2018
CrossFit:Â 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…
Read MoreAugust 7, 2018
CrossFit:Â Warm Up: 3rds :20 Nose2Wall HS Hold 8/8 Bottoms Up KB Press 10 Plate Touches (Build) 10 DB Shrugs (AHAP) Strength: 15min Clock 4 x 6 Strict HSPU Fastest 50m Farmers Carry (3-4 reps) WOD: “Yuengs” 5rds 2min AMRAP 250m Run 5 Burpee Over Bar MR Ball Slams 1min Rest BodyFit: 243 Warm Up:…
Read MoreJuly 26, 2018
CrossFit and BodyFit: 240 Warm Up: Squat Prep 3rds :25 HS Hold / 5 :05 HS Hold :03 Eccetric 5/5 Pillar with arm reach 10 Kips /Kipping Practice 10 Front Squat (Build to working weight) 100m Jog Hero WOD: “Bulger” 10rds 150m Run 7 C2B Pullups 7 Front Squat (135/95) 7 HSPU *BodyFit can use…
Read MoreJuly 17, 2018
CrossFit:Â Warm Up: 3rds :20 HS Hold / 10 Shoulder Taps 10/10 ML Press 10 KBS – American (AHAP) 5 Box Jumps (30/24) Strength: 4 x 8 HSPU Max Height Box Jump *On a 15min running clock* WOD: “Bunker” 3rds 20 Alternating DB Snatch (50/35) 10 Bupree Box Jump Over (24/20) 5 Wall Walks BodyFit:…
Read MoreJuly 12, 2018
CrossFit and BodyFit: 236 Warm Up: Heat Yo Meat 3rds 10 Kips / Kipping Practice :20 HS Hold / 10 DB OH Press (Light) 5 Strict No Jump Burpees 15 Air Squats Hip Mobility Skill: Pistol Progression Hero WOD: “Schmalls” For Time 800m Run 2rds 50 Burpees 40 Pull-ups 30 Pistols 20 KBS – American…
Read MoreJune 21, 2018
CrossFit:Â Warm Up: 8min WAMRAP :20 Nose 2 Wall HS Hold 5 Box Jump + 3 Air Squat 10 KBS – American (Build) Strength: 10min Alternating EMOM Even: 8 HSPU Odd: 8/8 Weighted Lunges WOD: Courtesy of CFNE “Kelen Helly” For Time 1rd “Kelly” 2rds “Helen” 1rd “Kelly” *1rd Kelly – 400m Run – 30…
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