Posts Tagged ‘Pushups’
December 4, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 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 AB30 Pushups 40 KBS – Russian CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10/leg Single Leg Glute Bridge 10 KB RDL :20/side Star Plank 5 Scapular Push-Ups 5…
Read MoreNovember 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 Whiteboard2 rds (6:00 time cap) 10/side MiniBand Sidesteps on Toes 3 Tempo (33X1) Push up (chest…
Read MoreSeptember 16, 2019
QuickFit Warm Up:Get Your Chili Warm2 rounds of Cindy WOD:20 Minute AMRAP5 Pull-ups10 Pushups15 Squats100m Run CrossFit Warm Up:Squat Prep3 Rounds5 Back Squats (Build)6 Strict Pull-ups8/8 Knee Hug Walking Lunges Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: 6 x 4 (Build) WOD:10, 9, 8… 2, 1Devil Press10/10, 9/9, 8/8… 2/2, 1/1Walking Lunges
Read MoreJune 18, 2019
CrossFit: Warm Up: 3rds1:15 Deadbug10 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 – Easy8min WAMRAP10 Banded Pullapars 5 High Box Jumps (Build)10 True Pushups…
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…
Read MoreJanuary 17, 2019
CrossFit: Warm Up: 8min WAMRAP 10 Scap Depressions :40 Pillar with pushup5/5 Reverse Lunge to high knee15 Banded Hamstring Curls Strength: Weighted Step UpAll Levels: 3 x 7/7 *Heavier than 1.10.19* WOD:“Tabata That”:20 of work – :10 of rest x 8 – Rest 1min between movementsStrict PullupsMB SitupsHRPUGoblet Squat*Score is lowest output in any given…
Read MoreJanuary 10, 2019
CrossFit: Warm Up: Squat Prep3rds5/5 Reverse Lunge to High Knee10 Kips / Kipping Practice :30 Goblet Squat Hold (Build) Strength: Weighted Step UpAll 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”ThenAccumulate 30 T2B or 60 Knee Raises “The Chief”3 min AMRAP x 53 Cleans…
Read MoreJanuary 3, 2018
CrossFit: Warm Up:Partner Mobility 3rdsPA Snatch Warmup (3-4-5)2/2 Knee Hug Lunge Step Vert Flex Ext25 Double Unders / Practice Strength: Squat SnatchAll Levels: Sets of 3*Focus on receiving bar at bottom of squat* WOD: For Time 30 Snatch (95/65)60 Situps 45/45 Walking Lunges 120 Double Unders (3:1) BodyFit: 283 Warm Up: Heat Your Meat6min WAMRAP10…
Read MoreDecember 11, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 10 Pushups 20 Double Unders / Practice Strength: All Levels 15min Clock 4 x 6 Strict Pullups 4 x 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…
Read MoreOctober 31, 2018
Happy Halloween! If you missed the costume WOD on Saturday feel free to wear one today:) Warmup: 3rds 1:00 Deadbug 8 Strict Pullups 12 BB Good Mornings (Build) 4 Speed Deadlifts Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: Heavy 5 *Compare to 9.28.18* WOD: “BaseLine” 500m Row 40 Squats 30 Situps 20…
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