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June 13, 2019

Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday.

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
2/2 Leg Cradle Lunge Vert Flex/Ext
:15 Table Top Stretch
5 Strict No Jump Burpees
5/5 Lunge Jumps

Strength:
15 Minute Clock
4 x 8 Dips
4 x 6/6 Bulgarian Split Squats

WOD:
15 Minute AMRAP
20 Plate Lunges (45/25)
10 Burpee to Plate
10 Plate Touches

BodyFit 328

Warm Up:
Get your Chili Warm
3 Rounds
25 DU/DU Practice
10 Air Squats
5 Box Jumps
5 Athletic Burpees

WOD:
5 Minute AMRAP
Buy-in: 50 DUs
12 Dumbell Squats
4 Burpee Box Jump Overs
Rest 5 Minutes
5 Minute AMRAP
Buy-in: 50 DUs
8 Dumbell Squats
6 Burpee Box Jump Overs
Rest 5 Minutes
5 Minute AMRAP
Buy-in: 50 DUs
6 Dumbell Squats
8 Burpee Box Jump Overs

Posted on

May 2, 2019

CrossFit

Warm Up:
Ankle Circuit
3rds
20 Double Unders / Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progession
8 Goblet Squats (Build to working weight)

Strength:
15 Minute Clock
4 x 6 Pull-ups
4 x 6/6 Bulgarian Split Squats

WOD:
5 Rounds
10 T2B
20 Goblet Squats (53/35)
40 Double Unders (3:1)

BodyFit 318

Warm Up:
Chili Warm – 3min
8min WAMRAP
25 Double Unders / Practice
10 Squat Prgression
10 Kips / Kipping Practice

WOD:
7 Minute AMRAP
5, 10, 15…
Wallballs
25 Double Unders (3:1)
*Rest 5 Minutes*
7 Minute AMRAP
100m, 200m, 300m…
Run or Row
10 T2B
*Rest 5 Minutes*
60/40 Cal Assault Bike

Posted on

April 22, 2019

I hope everybody had a nice holiday. If you indulged like I did get you butt to the gym and work off that candy!

Warm Up:
Squat Prep
3rd
8 Strict Pulls
:25 Goblet Squat Hold
Back Squat
100m Jog

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

WOD: “Looper”
5 Rounds
20 Wallballs
Big Driveway Loop

Posted on

April 18, 2019

CrossFit

Warm Up:
Run 400m
8min WAMRAP
10 Scap Progression
10 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 and order however you like*

BodyFit 313

Same as CrossFit

Posted on

April 3, 2019

Warm Up:
Rack/Overhead Prep
PA Clean Warmup x 2
3rds
6 Front Squat (Build to working weight)
3 Clean and Jerk
100m Jog

Partner WOD: “Macho Mans”
4 Rounds
300m Run
10 Rounds Macho Man (135/95)
*Macho Man – 3 Power Cleans, 3 Front Squats, 3 Jerks
**Partners run together and alternate rounds of Macho Man

Posted on

March 28, 2019

CrossFit

Warm Up:
10min WAMRAP
PA Clean Warmup
:15 BB Front Rack Lunge Hold (R&L)
100m Run
5/5 Knee Hug Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)

WOD:
10 – 8 – 6 – 4 – 2
Power Clean (185/135)
100m – 200m – 300m – 400m – 500m
Run

BodyFit 307

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
1rd of Cindy

WOD:
25 Minute AMRAP
400m Run
50 Double Unders
3 Rounds of Cindy
*1 Round of Cindy = 5 Pull-ups, 10 Pushups, 15 Air Squats)

Finisher: 50 MB2Toes

Posted on

October 5, 2017

CrossFit

Warmup:
7min WAMRAP
10 Scap Depressions
15 Air Squats
:20 Table Top Stretch
4 Broad Jumps

Strength:
Alternating EMOM
Even – 5 Strict Pullups
Odd – 10 Ring Dips

Partner WOD:
“Pot and Kettle”
50 Power Cleans (135/95)
400 m Run
100 Box Jumps (24/20)
200 m Run
50 T2B
400 m Run
100 Wallballs (20/14)
200 m Run

BodyFit: 145

Chubbs/Squat Prep
8min WAMRAP
20 Double Unders/Practice
15 Air Squats
15 KBS – American

WOD:
5,10,15,20,25,20,15,10,5
Ball Slams
Ball Squats
*20 Double Unders (2:1) between each round*