Posts Tagged ‘Pull-ups’
February 24, 2020
QuickFit Warm Up:2rds (5:00 cap) 10m Duck Walk 5/5 DB Curtsy Squat 10 Pull-Up Progression WOD:15min AMRAP 10 DB Thrusters (40/25) 10 Pull-ups 10/7 Cals AB CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 Cap)10m Duck Walk 10 Goblet Curtsy Squat 1 Clean Complex subbing Front Squat Strength:Front Squat – Find Heavy 2 *If weight feels…
Read MoreFebruary 21, 2020
QuickFit Warm Up: 2rds 10m Quadruped Crawl 10 Pull-Up Progression 10 DU’s or DU practice WOD:5min – Max Meter Row 4min – Walking Lunges 3min – Burpees 2min – Pull-ups 1min – Double Unders *Set clock for 15min, no rest between movements* CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds (10:00 cap) 10/10 MiniBand (ankles)…
Read MoreFebruary 14, 2020
QuickFit Warm Up:Warm Up Your Chipper Movements WOD:Buy In: 25 Cals AB Pick 1 of the CrossFit Chippers to complete on your own Cash Out: 25 Cals AB CrossFit: Warm Up:Coach Led Mobility Each Partner Warms Up Their Chipper Movements Choose Your Own Adventure: Valentine’s Day Partner WOD: Buy In: 50/35 Cals AB while partner…
Read MoreFebruary 11, 2020
CrossFit Warm Up:OH Shoulder/Hollow body Prep 3 rds (10:00 cap) 10m Inch Worm to Tuck Jump 5/5 Tempo 3112 1/2 Kneel Press (Landmine/DB/KB) :3 -:5 Pull-up Iso Hold at top Strength:15min clock 4 x 8/8 Landmine Press 4 x 6 St. Pull-ups WOD:18min AMRAP 15 Box Jump 12 Push Press (115/85) 9 T2B *Compare to…
Read MoreJanuary 31, 2020
QuickFit Warm Up:2rds (5:00 cap) 2 Wall Walks 5/5 Jumping Lunges 10 Pull up/T2B Progression WOD:15min Chipper: 250m Row 25 Pullups 250m Row 25 HRPU 250m Row 25 W. Lunge 250m Row 25 T2B 250m Row 25 HSPU *Remaining time in WOD max meter row* **Score is reps completed or meters rowed at finish** CrossFit:…
Read MoreJanuary 13, 2020
QuickFit Warm Up:2 rds – 5:00 cap :30 Row 10 DB Thrusters (build to working weight) 10 Pull up Progression WOD:3rds 500m Row 25 DB Thrusters (30/20) 12 Pullups CrossFit: Warm Up:Ankle/Squat/Front Rack Prep3rds (10:00 cap) 10 Banded Front Rack Squat 10 Banded Thrusters 10 Pull Up Progression 5 Tempo (3311) Barbell Front Squat (Build)…
Read MoreJanuary 8, 2019
QuickFit Warm Up:2rds – 5:00 cap 5 Burpee Tuck Jump 5/5 DB Snatch (Build) 10 PVC Prone Liftoff to Behind the Neck Press Partner WOD: 10rds 7/7 Alt. DB Snatch 14 Ring Rows 7 Burpee Over Box *Alternate movements CrossFit: Warm Up:Wrist/Shoulder Prep – coaches choice 3rds – 10:00 cap 5 Burpee Tuck Jump 5/5…
Read MoreDecember 31, 2019
There will be abbreviated hours today (New Year’s Eve) and tomorrow (New Year’s Day). The schedule is as follows:New Year’s Eve – Dec. 31 – No 5:30PM BodyFit or 6:30PM CrossFitNew Year’s Day – Jan. 1 – 9:30AM Cycle and 12:00PM CrossFit only CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 10 PVC…
Read MoreDecember 24, 2019
As a reminder, there will not be any evening classes today (i.e. no 4:30PM, 5:30PM, or 6:30PM classes CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 Banded Thrusters 10 DB Glute Bridge 5 Tempo (3311) Barbell Front Squat (build) :30 Hollow Hold Flutter kicks Strength: Front Squat 3 x 5 (Straight) *Heaviest set…
Read MoreDecember 20, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 10 Tuck Jumps 10 PVC Lift Offs 8/leg Single Leg RDL with Slam Ball WOD:6min AMRAP 12 Box Jumps 12 Ball Slams Rest 4min 6min AMRAP8/6 Cals AB 8 Pullups CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 20 Frog Pumps :20 Star…
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