Posts Tagged ‘Pull-ups’
May 9, 2019
CrossFit Warm Up:8min WAMRAP 10 Scap Progression 2/2 Knee Hug Lunge Step Vert Flex/Ext10 Plate Touches (Build):10 AB Sprint Strength:15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD: “Gator don’t play no s***”6 Minute AMRAP12 Box Jumps (24/20)12 Ball Slams (25/20)Rest 4 Minutes6 Minute AMRAP8 Cal AB8 Pull-ups*Compare to 05.10.2017* BodyFit 320…
Read MoreMay 7, 2019
CrossFit Warm Up:Overhead PrepSplit Jerk Footwork2rds250m Row 10 Knee Hug Walking Lunge5 High Box Jumps Pause Split Jerks – Build (:02 pause at catch) Strength: JerksLevel 1: TechniqueLevel 2: Heavy 2 WOD: “Banana Split”A – 5min x 1 Split Jerk Every 0:30B – Partner Row: 3000m*Partners rotate every 250m* BodyFit 319 Warm Up:Chili Warm –…
Read MoreMay 2, 2019
CrossFit Warm Up:Ankle Circuit 3rds20 Double Unders / Practice2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Scap Progession8 Goblet Squats (Build to working weight) Strength: 15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD:5 Rounds10 T2B20 Goblet Squats (53/35)40 Double Unders (3:1) BodyFit 318 Warm Up:Chili Warm – 3min 8min WAMRAP 25…
Read MoreApril 29, 2019
Warm Up:Squat Prep3rds:10 Goblet Lunge Hold (L&R)5 Tempo Goblet Squat 10 Scap Progression10 BB Bicep Curls Strength: Zercher SquatAll Levels: 5 x 5 (Build) WOD:12 Minute AMRAP6 Pull-ups6 Weighted Lunges (50/35)12 Situps6 Weighted Lunges
Read MoreApril 25, 2019
CrossFit Warm Up:3rds10 Banded Pullaparts 10 True Pushups 5 Strict No Jump BurpeesBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 2 (Build)*Heavier than 4.19.2019* WOD: “Death by Burpees”Minute 1 – 1 BurpeeMinute 2 – 2 BurpeesMinute 3 – 3 Burpees…*Add one burpee every minute until reps cannot be completed in…
Read MoreApril 18, 2019
CrossFit Warm Up:Run 400m 8min WAMRAP10 Scap Progression10 Squat Progression 20 Double Unders / Practice Partner WOD: “Ein, Zwei, Drei, Vier, Fünf”___ x 1 Mile Run___ x 100 Double Unders___ x 100 Wall Balls (20/14)___ x 100 Abmat Situps___ x 100 Pull-ups*Assign a number from 1 – 5 for each movement**Can break up the movement…
Read MoreApril 11, 2019
Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know. CrossFit Warm Up:3rds:15 BB Front Rack Lunge Hold (R&L)10 Kip Progression5/5 Pillar w/ arm reach 5/5 Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) Partner WOD: “Dos Pescado”21 Minute AMRAP100m Sandbag Run7…
Read MoreApril 2, 2019
CrossFit Warm Up:Ankle Circuit8min WAMRAP 25 Double Unders / Practice:30 N2W HS Hold 10 Scap Progression 10/10 MB2T Strength: 15 Minute Clock Complete the Following:4 x 8 Pull-ups (Strict)4 x 8 HSPU (Strict, Nose to Wall) WOD:10 Minute Alternating EMOMMin 1:Max Rep T2B (Unbroken) into Max Rep Double UndersMin 2: Rest BodyFit 308 Warm Up:Ankle…
Read MoreMarch 12, 2019
CrossFit Warm Up:Overhead Prep3rds10 Scap Progression 4 :05 HS Hold w/ :03 Eccentric8 OHS (Build)4 High Box Jump Strength: 15 Minute Clock4 x 8 Pull-ups4 x 8 HSPU WOD: “Everything We Like”For Time20 OHS (135/95)40 T2B60 Box Jumps (24/20)*Broken up however***Compare to 2.12.2018** BodyFit 302 Warm Up:Chili Warm/Coaches Choice3rds10 Scap Progression5 Box Jumps (Build)10 Straight…
Read MoreMarch 5, 2019
CrossFit Warm Up:Overhead Prep 8min WAMRAP 8/8 Single Arm DB Press:40 Plank with Pushup10 KBS (Build to working weight):10 AB Sprint Strength: Landmine PressAll Levels: 4 x 6 (Build) WOD:15 Minute AMRAP3, 6, 9, 12…American KBS (AHAP)HRPUCal Assault Bike*Compare to 3.9.19* BodyFit 300 Warm Up:10min WAMRAP 10 Scap Progression10 Banded Good Mornings 10 Straight Leg…
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