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February 4, 2020

CrossFit

Warm Up:
OH Shoulder Prep
3 rds (10:00 cap)
5 Vertical Jumps (as high as possible)
10 T2B Progression
1 From Floor Snatch Complex (Build)

Strength: Power Snatch
4 x 5 (Build) *Must be T&G*

WOD:
18min EMOM
Min 1: 2 Hang Snatch + 2 Pw Snatch (Build)
Min 2: 4 High Box Jumps (30/24)
Min 3: 4 or 6 or 8 Unbroken T2B*
*Select the number of T2B reps and stick with that for entire EMOM*

QuickFit

Warm Up:
2 rds (5:00 cap)
5 Vertical Jumps (as high as possible)
10 T2B Progression
5/5 DB Snatch (Build to working weight)

WOD:
Every 3min x 5
10 T2B
15 Box Jumps
20 DB Snatch (50/35)

Barbell
Kneeling Landmine Chest Press – 5×8-10 (Pyramid)
Superset x 5
A) 10 Incline DB Fly
B) 10 Elevated Pushups
Wide Grip Upright BB Row – 5×10 (Straight)
Off the Floor DB Skullcrushers – 5×8
Accumulate 100 Seated Knee Tucks

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November 5, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
5x (with PVC) 4-Position Snatch Complex
THEN
(Building each set)
3×5 Barbell Snatch Grip Shrugs (moderate)
3×5 Barbell Snatch Pull (moderate)
3×5 Barbell Snatch Lift Off (should be heavier than your snatch all 3 sets)

Strength: Power Snatch
Level 1: Technique
Level 2: 5×4 Touch and Go (build)

WOD:
12min EMOM
Min 1: 4 T&G Snatch @ 75% AND Max Cal AB
Min 2: Rest

BodyFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
EMOM 9:00
1) 8-10/leg DB Snap Skips
2) 6-8 (R) arm DB OH Stand to Tall Kneeling
3) 6-8 (L) arm DB OH Stand to Tall Kneeling

WOD:
600m Run
20 Devil Press
60 Cal AB
20 Devil Press
60 Cal Row
20 Devil Press

Barbell
Close grip bench heavy 5 then MR @ 80%
Arnold Press 4×12
Decline bench 4×10
Zottman curls 4×15
Trunk: 100 bicycle crunch

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October 24, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
5x (with PVC)
4-Position Snatch Complex: Power position to snatch Mid thigh to snatch Knee to snatch Full snatch
3x (building each round)
5 Barbell Snatch Grip Shrugs
5 Barbell Snatch Lift Off
5 Barbell Snatch Pull

Strength: Power Snatch
Level 1: Technique
Level 2: Sets of 3-4 (build)

WOD:
For Time
10-8-6-4-2
G2OH (135/95)
50-40-30-20-10
Double Unders (3:1)

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20 Air squats
2) 10-15 DB Z-Press (25# or less)
3) 10-15 DB Weighted Calf Raises (use same DB)

WOD:
50 Single Arm DB Squat
50 Double Unders / Lateral Hops
20/20 Single Arm DB C&P
50 Double Unders
15/15 DB Snatch
50 Double Unders
10/10 Single Arm DB Thrusters
50 Double Unders
10 Burpee Over DB

Barbell

Rack Pulls, build to heavy 5
Landmine Rotational Pull 5×6/6 build
Feet Elevated Ring Row 5×8
DB Shrugs 4×12 moderate
“21” DB hammer curl with gun walk

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August 8, 2019

CrossFit

Warm Up:
Overhead/Wrist Prep
PA Snatch Warmup x 2
————————–
3-2-1 3-position Snatch (Build)

Strength: Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD: “I’m fast. I’m very fast.”
1 minute on. 1 minute off.
60 Ground to Overhead (95/65, 115/85, 135/95, 155/115)
*Add weight each new minute of work

BodyFit 343

Warm Up:
Hip Mobility
10min WAMRAP
5/5 ML Stretch
10 Kips / Kipping Practice
5 High Box Jumps
20 Double Unders/Practice

WOD:
21 – 15 – 9
DB Snatch
Cal Row
Rest 4min
9 – 15 – 21
Box Jumps (24/20)
Pull-ups
Rest 4min
21 – 15 – 9
DB Thrusters
42 – 30 – 18
Double Under/Lateral Hops

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April 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PVC Positions
3rds
3-position Snatch (Hip – Hang – Floor)
5 High Box Jumps

Strength: Power Snatch
Level 1: Technique
Level 2: Find a Heavy 3

WOD: “Guy Ritchie’s 2nd”
8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Snatch (135/95)
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16
Box Jump (24/20)

BodyFit 317

Warm Up:
3rds
10 Plate Touches (Build)
5 Burpee Walkups
10 Squat Progression
:20 DB Squat Hold
5 High Box Jumps (Build)

WOD: “Deja Vu”
5 Rounds
3 DB Thrusters (60/40)
17 Box Jumps (24/20)
3 DB Thrusters
17 Burpees
3 DB Thrusters
17 Ball Slams

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December 4, 2019

CrossFit

Warmup:
3rds
PA Snatch Warmup (3-4-5)
5 Box Jumps (AHighAP)
10 Pushups
Then
3 x 3 position Power Snatch

Strength: Power Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Holy Minute, Batman”
5 Rounds
5 Snatch (75-80%)
10 Pushups
15 KBS (Russian AHAP)
Rest :60 seconds

BodyFit 276

Warm Up:
3rds
20 Double Unders / Practice
8/8 ML Press
10 KBS – American (Build)
:40 Plank with press (:10 intervals)

WOD:
7 min AMRAP
10/7 Assault Bike
10 DB Snatch (Alternate rounds)
20 DU (3:1)
Rest 4min
5min AMRAP
5,10,15….
Pushup
KBS – Russian (AHAP)
Rest 4min
7min AMRAP
15 Situps
15,30,45…
Double Unders (3:1)

 

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November 15, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
3 position Pw. Snatch *3reps  at each position*
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Stepups (Build)

WOD: “Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press
*Compare to 11.14.17*

BodyFit: 272

Warm Up:
Hip Mobility
3rds
5/5 ML Press
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)

WOD:
Pullups – 10 – 1
Box Jumps – 20 – 2
100 Mountain Climbers (1,2,3,4)
DB Snatch – 1/1 – 10/10
Walking Lunge – 1/1 – 10/10

 

 

Posted on

July 24, 2018

CrossFit:

Warm Up:
PVC Positions
EB Positions
3 – position Snatch (Build)
Overhead Mobility

Strength: Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
12min EMOM
Even: 3 Power Snatch (~80%) + MR Lateral Hops
Odd: Rest
*Score is total Lateral Hops*

BodyFit: 239

Warmup:
5min Double Under Practice
Then
3rds
10 Kips/Kipping Practice
10 True Pushups
4 Broad Jumps

WOD:
8min AMRAP
10 T2B
10 Box Jump (24/20)
100m Run
Rest 4min
6min AMRAP
125m Row
10 HRPU
Rest 4
50 Double Unders (3:1)
25 KBS – American (53/35)

Posted on

January 3, 2018

CrossFit:

Warm Up:
3 x PA Snatch Warmup
Snatch Mobility
3 x 3-position Snatch (Build)

Strength:
Power Snatch
All Levels: 1rep every :30 for 10min
*Same weight as 12.12.17*

WOD:
“Patagonia”
4rds
30 KBS – Russian (AHAP)
30 Mountain Climbers (L+R=1)
Top of every min: 2 Snatches

BodyFit: 182 

Warm Up:
Get Your Chili Warm
3rds
25 Double Unders/Practice
15 Straight Leg Lifts
10 Plate Touches

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
20-10-5
Rest 3min
10-5