Posted on

October 17, 2019

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 20 -25 Frog Pumps
2) 10-15 KB Good Mornings
3) 10-15 Scap pull downs

Strength:
15min Clock
Weighted Step Ups 4×6
Chin-ups 4×6

WOD:
5rds
15 Wall Balls (20/14)
15 KBS – American (AHAP)
D&B Front Rack KB Carry x 2

BodyFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 20 -25 Frog Pumps
2) 10-15 KB Good Mornings
3) 10-15 PVC lift offs

WOD:
5rds
10 Wall Balls
10 Goblet Squats
5rds
10 Wall Balls
10 KBS – American
5rds
10 Wall Balls
D&B Waiter Walk
*Compare to BF 080*

Barbell
Pendlay Row, find heavy 5
Double OH grip Axle bar deadlift, build to heavy single
DB Rows 4×10/10 Build then MR @ 2nd set weight
Trunk: Superset 4 rounds – 25 straight leg sit up and Plate Raises MR

Posted on

October 10, 2019

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 12 mins:
1) 6-8 Eccentric Isometric Goblet Squats
2) :30-:45 Mt. Climbers
3) 15-20 KB Good Mornings
4) 30m/arm KB OH Carry

Partner WOD: “Double the Fun”
50 S2OH (135/95)
100 Front Squat
200 KBS – Russian (AHAP)
400 Double Unders (3:1)
*Work can be split however*

BodyFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 15 mins:
1) :30-:45 KB Sumo Deadlift Pulse
2) :30-:45 Mt. Climbers
3) 15-20 KB Goodmornings
4) 30m/arm KB OH Carry
5) 10-20 Kip Swing/Kip Practice

WOD:
3rds
25 KBS – Russian (AHAP)
50 Double Unders (3:1)
Rest 4min
5rds
10 Single Arm DB Thruster
10 Pull-ups
Rest 4min
For Time
100 Cal Row

BARBELL

Push Press 4×6 (Build) then MR drop set weight from second set
Alt DB bench 4×20
Superset:
a) 15 Push ups
b) MR side raise
Trunk: Pillar Series :30 on :15 off for 4 Rounds

Posted on

September 11, 2019

QuickFit

Warm Up:
Get Your Chili Warm
2rds
10 Box Jumps
10 KBS – Build
5 Burpees

WOD:
18min Clock – :30 on / :30 off
Box Jumps
KBS – Russian – AHAP
Burpees

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

Posted on

August 9, 2019

Warm Up
10min WAMRAP
10 Banded Pullaparts
5 Strict No Jump Burpees
10 KBS – American (Build to working weight)
20 Double Unders / Practice

Strength: DB Bench
6 x 4 (Build)
*Slight incline

Choose Your Own Adventure:

WOD:
10 Minute AMRAP
5 Cal AB
10 Burpees
15 KBS (53/35)
20 DUs

Flex:
4 x 8 Dual Wield KB Snatch
4 x 8 Heavy Goblet Squat with Heels Elevated (DB or KB)
*Elevate heels with plate(s)

Posted on

July 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PA Snatch Warmup x 2
—————-
3 x 5 Snatch Pullunders
—————–
3 position Hang Snatch + 1 OHS (Build)

Strength: Hang Squat Snatch
All Levels: 5 x 4 (Build)

WOD: “Watch out for that first step, it’s a doozie”
7 – 14 – 21
Hang Snatch (135/95-115/65-95/65)
200m Run

BodyFit 340

Warm Up:
3rds
100m Jog
5/5 ML Stretch (Light)
KBS – American (Build to working weight)
5 High Box Jump

WOD:
Buy-in: 400m Run
30 – 20 – 10
DB Snatch (50/35)
Box Jump (24/20)
Half Time: 800m Run
10 – 20 – 30
American KBS
Situps
Cash-out: 400m Run

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 24, 2019

Reminder: Alpha Happy Hour this Friday July 26th Gators Grill. Party starts when you get there. See you after evening classes.

Warm Up:
3rds
:50 Deadbug
10 Scap Progression
10 Banded Straight Arm Pushdown
10 Banded Good Morning
10 KBS (Build to working weight)

Strength: Barbell RDL
All Levels – 4 x 8 (Build)

WOD: “Helen”
For Time
3rds
400m Run
21 KBS – American (53/35)
12 Pullups