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

February 1, 2018

CrossFit: 

Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
PA Clean Warmup (Build)
10 Kips/Kipping Practice
4 Broad Jumps
:20 HS Hold

Hero WOD:
Nutts
For time:
10 HSPU
15 Deadlift, (250#)
25 Box jumps, (30/24)
50 Pullups
100 Wallballs (20/14)
200 Double Unders (3:1)
Run 400 meters with a 45lb plate

BodyFit: 192

Warm Up:
Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
PA Clean Warmup (Build)
10 Kips/Kipping Practice
4 Broad Jumps
:20 HS Hold

Hero WOD:
Nutts
For time:
10 HSPU
15 Deadlift, (250#)
25 Box jumps, (30/24)
50 Pullups
100 Wallballs (20/14)
200 Double Unders (3:1)
Run 400 meters with a 45lb plate