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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 30, 2019

QuickFit

Warm Up:
2 rds
10 Ring Face Pulls
10 High Pull to External rotation to OH Press (10# or < DB/plate)
10 Air Squats

WOD:
Every 3min x 5
250m Row
10/10 DB Snatch

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-10/side Quadruped Banded Thoracic Rotations
2) 6-8/leg KB/DB Single Leg RDL
3) 2 laps Snap Skips
THEN
3×6-8 Muscle Clean (build each set)

Partner WOD: “Vlad the Impaler”
400m Run
10-20-30-20-10 Power Clean (135/95)
20-40-60-40-20 KBS – Russian (53/35)
*Partners alt. 100m sprints*
**Partners work simultaneously, split work evenly**

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October 9, 2019

QuickFit

Warm Up:
EMOM 6 mins:
1) 100 m Run
2) :30-:45 DB Sumo DL Pulses
3) 10-15 Banded Hollow PullDown

WOD:
100-200-300-400-500m
Run 5-10-15-20-25
DB Cleans (50/35)
Pull-ups
*20min Cap*

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10-15 Banded Hollow PullDown
2) 10-15 Scap Push-ups
3) 8-12 Low Hang Muscle Clean

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 5 RM – Go get a PR!

WOD:
12min AMRAP
3,6,9,12…
T2B
DB Clean (50/35)
100m Run

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October 8, 2019

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10-15 Squat Therapy
2) 10-15 90/90 banded Y’s
3) 8-12/leg Jumping Lunges
THEN- 8-12 reps of 4-Position Snatch Complex with Coach (PVC or EB)

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

WOD: “Hold Fast”
a) Hang Snatch – 2 reps every :30 for 5min @ 80% of heaviest set the strength
Then
b) 5min AMRAP Burpee Box Jump
*No set rest period between parts a and b

BodyFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 15 mins:
1) MR Frog pumps
2) 8-12/side Side Plank Rotations
3) 8-12/leg Jumping Lunges
4) MR Prone Straddle with MiniBand
5) Rest 1 min

WOD:
30min EMOM
Min 1: :30 of Box Jumps
Min 2: :30 of Burpees
Min 3: 100m Run
*Scale run to be as close to :30 as possible*
**Score is total reps each category**

BARBELL

Barbell Row 4×8 (Build) then MR drop set at weight from 2nd set
“V” chin ups 4×4/4
Meadows Row 4×8/8
Preacher curls 4×12
Opt. trunk: 100 heel raises

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October 2, 2019

QuickFit

Warm Up:
EMOM 8 mins:
1) 100m Run
2) 10 DB Goblet Squat
3) 10 DB Good Mornings
4) 20m/arm DB OH Carry

WOD:
15min AMRAP
3, 6, 9, 12….
DB Cleans (50/35)
Single Arm DB Squat
50, 100, 150, 200m Run

CrossFit

Warm Up:
400m RUN
THEN- EMOM 12mins:
1) 10 Prone PVC Lift offs
2) 8/8 Half kneeling Single arm DB OH Press
3) 20m/arm DB OH Carry
4) 8 muscle cleans

Strength: Power Cleans
Level 1: Technique
Level 2: 5 x 4 (Build)
*Must be touch and go*

Partner WOD:
400m Run
20 G2OH (95/65)
300m Run
20 G2OH (115/85)
200m Run
20 G2OH (135/95)
100m Run
20 G2OH (155/115)

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September 27, 2019

QuickFit

Warm Up:
2 Rounds
1 Round of Cindy
10 KBS (build)

WOD: “Up the river. Down the river.”
500m Run
40 Air Squats
30 KBS – Russian (50/35)
20 HRPU
10 C2B Pull-ups
20 HRPU
30 KBS – Russian
40 Air Squats
500m Run

CrossFit

Warm Up:
3 Rounds
10 Scapulas Progression
10 DB Pull-overs
10 Pushups
6/6 Weighted Step-ups (build)

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 5 (Straight) *Weight from 9.12.19*

Choose Your Own Adventure

Partner WOD: “.50 Cal”
50 Cal AB
50 Burpees
50 Box Step Overs (24/20)
50 Pullups
*Split however*

Flex:
4 x 5/5 Barbell Step-ups (build)
4 x 10 Single arm KB front rack squats (alternate arms each rep, build each set)
50 Elevated Pushups for Time

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September 24, 2019

CrossFit

Warm Up:

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

WOD: “Hello darkness, my old friend”
6rds
5/5 DB Snatch (50/35)
10 Box Jumps (24/20)
50m Sprint
Rest :60

BodyFit

Warm Up:

Partner WOD:
800m Run
800 DB Snatch (50/35)
80 Box Jumps (24/20)
600m Run
60 DB Snatch
60 Box Jumps
400m Run
40 DB Snatch
40 Box Jumps
200m Run
20 DB Snatch
20 Box Jumps
*Partners run together, split snatches and box jumps*

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September 9, 2019

This coming Friday we’re going to have a photographer at the evening classes on Friday to take some pics as we refresh our website. If you are willing and able to be a model for a new website we’d love to have you. Hope to see you there Friday evening at 4:30 or 5:30pm.

QuickFit

WOD:
15min AMRAP
15 Cal Row
15 DB Snatch
15 Cal Row
15 DB Thrusters
15 Cal Row
15 MB Situps
*Can sub AB or 150m Run*

Warm Up:
3rds
6/6 MP Stretch
8/8 Single Arm Press
10 Plate Touches
10 Squat Progression

CrossFit

Warm Up:
Squat Prep
3rds
6 Strict Pullups
10 EB Thrusters
Back Squats
100m Jog

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

WOD:
800m Run
50 Thrusters (95/65)
800m Run
*15min Cap
**Compare to 8.25.17

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September 6, 2019

QuickFit

Warm Up:
3rds
5/5 Single Arm DB Clean and Press (Build to working weight)
10 Squat Progression
100m Jog

WOD:
15min AMRAP
5/5 Single Arm DB Clean and Press (50/35)
10 DB Squats
100m Run

CrossFit

Warm Up:
Rack Mobility
2rds
PA Clean Warmup (Build)
10 Ring Rows
8 Push Jerks (Build)
8 Deadlifts (Build)
Then
3 position Hang Clean – 2 reps each position (Build)

Strength: Hang Cleans
Level 1: Technique
Level 2: 5 x 5 (Build)

Choose Your Own Adventure

WOD: “DT”
5 Rounds for Time
12 – 9 – 6
Deadlift (155/105)
Hang Power Cleans
Push Jerks

FLEX:
4 x 6 Push Press (Build)
4 x 6 Strict Chin-ups
4 x 10/10, 12/12, 14/14, 16,16 (Straight)

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September 5, 2019

CrossFit and BodyFit

Warm Up:
5min Get Your Chili Warm

WOD:
“TriAlphathon”
50-40-30-20-10
Cal Row
Cals AB
Meter Run (x10 for rep scheme)

Optional Finisher:
4min clock – MR Evil Wheels
into
4min clock – MR MB2T

Barbell Class:
Back Squat – 5RM *for today*
Ring Pullups – 4 x Max Reps – score total reps *2-3min rest b/t sets*
DB Shrugs – 3 x Max Reps – *:01 hold at top*