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January 24, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Quadruped Crawl
5/5 Jumping Lunges
10 Band Pull Through

Partner WOD:
Total Work:
120 Cals AB
—————-
120 KBS – American
120 Pushups
120 Walking Lunge
*Partners switch every 12/8 cal until complete
**Partners work simultaneously until AB is complete
***120’s done Chipper style

CrossFit:

Warm Up:
Shoulder/Glute activation Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
10 Band Pull Through
5 Floor Press (Build to working weight)

Strength: Floor Press
4 x 6 (Straight)
* Weight from 1.17.20

Choose Your Own Adventure:

Partner WOD:
Buy In: 100 Cals AB
8rds
16 KBS – Russian – AHAP
8 Burpees
16 Mt. Climbers (R+L=1)
*Alternate Movements*

Flex:
4 Rounds
10 DB Pullovers (Build)
20 Banded Tricep Extensions
20 EB Strict Press

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January 9, 2020

CrossFit

Warm Up:
Shoulder Prep – coaches choice
3rds – 10:00 cap
10m/each forward/reverse Quadruped Crawl
5 Sit Squats
5 Glute Bridge DB Bench Press (Build)
5 DB Prone on Bench Row (Build)

Strength:
15min Clock
4 x 8 DB Bench
4 x 8 Barbell Bent Over Row

WOD:
Total Work:
2,000m Row
50 Pushups
50 Squats
50 Situps
50 Mt. Climbers (R+L=1)
*Work is split however you like*

Barbell

Horizontal Pulls 5×12
Snatch Grip Deadlift 5×5 (build)
Superset 4x:
a) 10 Iso front/side raise
b) MR Banded pull-aparts
4) Medball to Wall Series, :20 dead hang in between

Posted on

January 1, 2020

Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead.

Warm Up:
Chili Warm (3:00 min AB/Rower/Jump Rope)
10min WAMRAP
10 Scap Progression (Depression -> Kipping Practice)
5/5 Knee Hug Lunge Step
10 Squat Progression (Air -> EB FS -> EB Thruster)
10 Deadlift (Build)
Double Unders / Practice

WOD: “20/20”
2rds
20 Deadlifts (95/65)
20 Wall Balls (20/14)
20 DB Cleans (50/35)
20 Pushups
20 BB Front Rack Lunges
20 Pullups
20 DB Squats
20 Situps
20 Thrusters
20 Double Unders (3:1)
*DB movements done with 2 DBs*

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December 4, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
12/side Lateral Banded walks
10 KB RDL
:20/side Star Plank
5 Scapular Push-Ups

WOD:
3rds
20/14 Cals AB
30 Pushups
40 KBS – Russian

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10/leg Single Leg Glute Bridge
10 KB RDL
:20/side Star Plank
5 Scapular Push-Ups
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 3×5 (+10lbs)
Level 2: 3×2 (90-95% of 3RM, Straight)

WOD: “If he dies, he dies”
Death by KBS – Russian
*+2 reps every min*

Posted on

November 18, 2019

Friendsgiving is this Saturday (November 23)! Please signup on the sheets on the welcome desk and if you would like to provide a side and/or your favorite cookie for the cookie table let us know!.

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/side MiniBand Sidesteps on Toes
3 Tempo (33X1) Push up (chest hovers above ground)
3 Tempo (3311) Goblet Squat (build)

WOD:
5-10-15-20-25-20-15-10-5
Goblet Squat
Pushup
10-20-30-40-50-40-30-20-10
Double Unders

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/side MiniBand Sidesteps on Toes
3 Tempo (33X1) Push up (chest hovers above ground)
3 Tempo (3311) Goblet Squat (build)
5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3 RM (Go get a PR!)

WOD: “Not so Even”
8min AMRAP
10 Single Arm DB Squat (AHAP)
20 Double Unders (Lateral Hops)
*Alternate arms each round*

Posted on

September 16, 2019

QuickFit

Warm Up:
Get Your Chili Warm
2 rounds of Cindy

WOD:
20 Minute AMRAP
5 Pull-ups
10 Pushups
15 Squats
100m Run

CrossFit

Warm Up:
Squat Prep
3 Rounds
5 Back Squats (Build)
6 Strict Pull-ups
8/8 Knee Hug Walking Lunges

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 6 x 4 (Build)

WOD:
10, 9, 8… 2, 1
Devil Press
10/10, 9/9, 8/8… 2/2, 1/1
Walking Lunges

Posted on

June 18, 2019

CrossFit:

Warm Up:
3rds
1:15 Deadbug
10 Pushups *Inch worm in and out of pushup*
8 BB Good Mornings (Build)
6 High Box Jumps (Build if necessary)
Deadlifts

Hero WOD:
“McGhee”
30min AMRAP
5 Deadlift (275/185)
13 Pushups
9 Box Jumps (24/20)

BodyFit: 329

Warm Up:
Row 500m – Easy
8min WAMRAP
10 Banded Pullapars
5 High Box Jumps (Build)
10 True Pushups

WOD:
10-20-30-20-10
HRPU
Box Jump
125-250-375-250-125
Meter Row

Optional Finisher:
Accumulate 50 Floor Wipers and 30 Strict Pullups

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March 5, 2019

CrossFit

Warm Up:
Overhead Prep
8min WAMRAP
8/8 Single Arm DB Press
:40 Plank with Pushup
10 KBS (Build to working weight)
:10 AB Sprint

Strength: Landmine Press
All Levels: 4 x 6 (Build)

WOD:
15 Minute AMRAP
3, 6, 9, 12…
American KBS (AHAP)
HRPU
Cal Assault Bike
*Compare to 3.9.19*

BodyFit 300

Warm Up:
10min WAMRAP
10 Scap Progression
10 Banded Good Mornings
10 Straight Leg Lifts
5/5 Single Arm KB Press
5 High Box Jumps

WOD: “300”
25 Strict Pull-ups
50 DB RDL (Heavy)
50 Pushups
50 Box Jumps
50 Floor Wipers
25/25 Single Arm KB Clean+Press (53/35)
25 Strict Pull-ups

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January 17, 2019

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Depressions
:40 Pillar with pushup
5/5 Reverse Lunge to high knee
15 Banded Hamstring Curls

Strength: Weighted Step Up
All Levels: 3 x 7/7
*Heavier than 1.10.19*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*
**Compare to 1.18.18**

BodyFit: 287

Warm Up:
3rds
25 Double Unders
20 Air Squats
15 Elevated Pushups
10 KB Good Mornings

WOD:
For Time
50 Calorie Row
50 Box Jump Overs
50 DB RDL
50 Wall Balls
50 Pushups
50 Wall Balls
50 DB RDL
50 Box Jump Overs
50 Calorie Row
*Compare to BF 088 from 3.9.17*

Posted on

January 10, 2019

CrossFit:

Warm Up:
Squat Prep
3rds
5/5 Reverse Lunge to High Knee
10 Kips / Kipping Practice
:30 Goblet Squat Hold (Build)

Strength: Weighted Step Up
All Levels: 3 x 8/8

WOD: “Jim from Accounting”
8min AMRAP
2,4,6,8…
Front Squat (135/95)
T2B

BodyFit: 285

Warm Up:
4rds of “Cindy”
Then
Accumulate 30 T2B or 60 Knee Raises

“The Chief”
3 min AMRAP x 5
3 Cleans (135)
6 Push-ups
9 Squats
Rest 1 minute
*Cleans can be barbell or DB based on experience*