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January 28, 2020

CrossFit

Warm Up:
Shoulder Prep
3rds (10:00 cap)
5 Glute Bridge DB Bench Press (Build)
10 No Press Burpees
5 Bent Over Barbell Row (Build)

Strength:
15min clock
4 x 6 DB Bench (Build)
4 x 6 Bent Over Row (Build)

WOD:
12min AMRAP
4 Burpees
8 Calorie Row
*Add 4 reps to each movement each round*

QuickFit

Warm Up:
2rds (5:00 cap)
5 Russian Baby Makers
10 No Press Burpees
10 Ring Row

WOD:
12min AMRAP
4 Burpees
8 Calorie Row
*Add 4 reps to each movement each round*

Barbell
Close Grip Bench 3×5 (Build) then drop set 1×10
Seated DB Shoulder Press – 3×5 Heavy
Seated DB Shoulder Press – 3×8 Light
Superset 5x
a) 10 Underhand Barbell Row
b) 10 Plate Extension (palms flat on plate)
Bradford Press – 4×8 O/B
**During the hour, Accumulate 5:00 Plank

Posted on

January 23, 2020

CrossFit

Warm Up:
OH Shoulder/Hollow body Prep
3 rds (10:00 cap)
10 DB Goblet Squat Jumps
10 Standing Hollow Lat Pull Down
5/5 DB Snatch (Build to working weight)
5/5 1/2 Kneel Landmine Press (build)

Strength:
15min Clock
4 x 8/8 Landmine Press
4 x 6 Strict Pullups (scale to Toe Assist)

WOD:
8rds
4/4 Alt DB Snatch (50/35)
8 DB Goblet Squat
8 T2B
8 No Press Burpee

QuickFit

Warm Up:
2 rds (5:00 cap)
10 DB Goblet Squat Jumps
5 T2B Progression
5/5 DB Snatch (Build to working weight)

WOD:
8rds
4/4 Alt DB Snatch (50/35)
8 DB Goblet Squat
8 T2B
8 No Press Burpee

Barbell
Rack Pulls Build to Heavy 5
Landmine Row 5×10 (Build) then 1MR 80% drop
Superset 5x
a) 10 Plate Raises (45/25)
b) 15 PVC Banded Lat Pulldowns
Rack Run DB Curls 4xMR (3 weights)
Accumulate 100 Elbow to Knee Crunches

Posted on

January 14, 2020

CrossFit

Warm Up:
Shoulder/Glute Prep
3 rds (10:00 cap)
5 Burpees to Tuck Jump
10 Prone PVC Lift Offs
5/5 SA KB Swing (build to working weight)
:20 Isometric Ring Hold at top

Strength:
10min EMOM
Min 1: 6 St. Pull-ups (Scale use Toe Assist or work Negatives)
Min 2: 8 Dips (Scale use Toe or Heel Assist or work Negatives)

WOD:
5rds
15 Burpees
15 Box Jumps
15/15 Single Arm KB Swings (53/35)

QuickFit

Warm Up:
2 rds – 5:00 cap
5 Burpees to Tuck Jump
20 Frog Pumps
5/5 SA KB Swing (build to working weight)

WOD:
15min AMRAP
15 Burpees
15 Box Jumps
15/15 Single Arm KB Swing

Barbell
Seated Strict Press – 5×6 (Build)
Half-Kneeling Landmine Press – 5×8/8 (Straight)
Superset 5x:
a) Weighted Push Up – 10 (Build)
b) Leg or Knee Lift – 15
Zottman Curl 5×15 (Straight)

Posted on

January 9, 2020

CrossFit

Warm Up:
Shoulder Prep – coaches choice
3rds – 10:00 cap
10m/each forward/reverse Quadruped Crawl
5 Sit Squats
5 Glute Bridge DB Bench Press (Build)
5 DB Prone on Bench Row (Build)

Strength:
15min Clock
4 x 8 DB Bench
4 x 8 Barbell Bent Over Row

WOD:
Total Work:
2,000m Row
50 Pushups
50 Squats
50 Situps
50 Mt. Climbers (R+L=1)
*Work is split however you like*

Barbell

Horizontal Pulls 5×12
Snatch Grip Deadlift 5×5 (build)
Superset 4x:
a) 10 Iso front/side raise
b) MR Banded pull-aparts
4) Medball to Wall Series, :20 dead hang in between

Posted on

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

Posted on

January 2, 2020

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard -THEN
3 rds (10:00 time cap)
5 Burpee to Tuck Jump
25 Miniband Prone Straddle
10/side Side Plank Rotations
3 Tempo (3112) Floor Press (build)

Strength: Floor Press
4 x 8 (Build)

WOD: “New Year. New Me.”
30-20-10-20-30
KBS – Russian
15-10-5-10-15
Burpee Box Over

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Burpee to Tuck Jump
5 Tempo (313) KB Deadlift
25 Miniband Prone Straddle
10/side Side Plank Rotations

WOD:
30-20-10-20-30
Cals AB
KBS – American
*Every 3min 5 Burpee Box Overs*
**Start on Burpee Box Overs**
Finisher: 3 x 10
Evil Wheels
Straight Leg Lifts / Windshield Wipers

Barbell
1) Push Jerks 5×5 (build)
2) Superset 4x:
a) Split Squat 10/10 (Straight)
b) Concentration Curl 10/10 (Straight)
3) BB Good Morning 4×8 (Build)
4) Arnold Press 4×15 (Straight)
5) Barbell Rollouts 4xMR

Posted on

December 26, 2019

There is no 6AM class today. The gym will open at 12PM (Noon) and have a regular schedule for the remainder of the day.

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Jefferson Curls
:30 Superman
10 Turkish Sit Ups (double arm DB, KB or barbell)
10/leg Jane Fonda sidelying leg lift

Partner WOD:
:45 on :15 off
3,000m Row
Rest 4min
100 Burpees
*Minimum 5 burpees each set*
Rest 4min
10rds
5 Devil Press
10/10 Mt. Climbers
**Alternate rounds**

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Jefferson Curls
:30 Superman
10 Turkish Sit Ups (double arm DB, KB or barbell)
10/leg Jane Fonda sidelying leg lift

WOD:
Partner WOD:
:45 on :15 off
3,000m Row
Rest 4min
100 Burpees
*Minimum 5 burpees each set*
Rest 4min
10rds
5 Devil Press
10/10 Mt. Climbers
**Alternate rounds**

Barbell
Push Jerks 5×5
Superset 4x:
a) Split Squat 4×10/10
b) Concentration Curl 4×10/10
DB RDL to Shrug 4×12
Arnold Press 4×15

Posted on

December 19, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
10 Ring FacePulls
10 KB GoodMorning
10 V-ups or Tuck Ups
10 KB Sumo Deadlift Pulses
5/arm Plank KB Drag Through

WOD:
30min EMOM
:30 on :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: No Press Burpees
*Go as hard or easy as member wants – can be a challenging interval workout or an active recovery to get ready for the Total*

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap) 10 Ring FacePulls
10 KB GoodMorning
10 V-ups or Tuck Ups
10 KB Sumo Deadlift Pulses
5/arm Plank KB Drag Through

WOD:
30min EMOM
:30 on :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: No Press Burpees
*Go as hard or easy as member wants – can be a challenging interval workout or an active recovery to get ready for the Total*

Barbell
Sumo Deadlift – find Moderate 3
V pull ups – 4×4/4
Double DB Row Alternating 5×8/8
Super Set 4x:
a) 12 Horizontal pulls
b) 20 Straight leg lift

Posted on

December 17, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
:20 Handstand Hold
10 Tall Kneel Anti-Extension Press*
10 Banded High Row to External Rotation**
12/side Miniband Sidestep on Toes
5 Barbell Strict Press (build)

Strength:
10min EMOM
Min 1: 1 Strict Press (Build)
Min 2: 6 Ring Rows *Feet Elevated*

WOD:
10min AMRAP
10/10 DB Snatch
10 T2B
20 Double Unders / Lat. Hops

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
:20 Handstand Hold
10 Banded Hollow/Bent Hollow Pulldown
10 Banded High Row to External Rotation
12/side Banded Sidestep on Toes

WOD: “VIP”
Buy In: 1000m Row
3rds
10/10 DB Snatch
10 T2B
Half Time: 50/35 Cals AB
6rds
5/5 DB Snatch
5 T2B
Cash Out: 100 Double Unders/Lat Hops

Barbell
Landmine Clean to Press 5×6/6
HSPU Progression 4×6
DB Bench 5×5 (build)
Super Set 5x:
a) 8/8 Alt Hammer Curl
b) Double DB Front Squat MR

Posted on

December 12, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 PVC Lift Offs
5/leg Stationary Snap Skips
6 Scapular Plank Push ups
12/side Miniband Sidesteps on Toes

Strength:
15min clock
4×6 St. Pull-ups (Toe Assist)
4×6 Weighted Pushups

WOD: “Zack, Slater, Screech”
40-30-20-10
Cals AB
Cal Row
Double Unders (3:1)
*20min hard cap*

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 PVC Lift Offs
5/leg Stationary Snap Skips
6 Scapular Plank Push ups
12/side Miniband Sidesteps on Toes

WOD: “Zack, Slater, Screech”
40-30-20-10
Cals AB
Cal Row
Double Unders (3:1)
*20min hard cap*
Trunk:
3rds
8/8 Getup Situp
8 Straight Leg Lifts
8/8 Side Pillar Hip Kiss

Barbell
DB RDL – 5×6 (Straight)
Barbell Row – 5×8
Rotational Ring Row – 5×5/5
DB Shrug – 5×12 (:02 pause)
Tabata Pillars – 5 mins