Posted on

August 19, 2019

Warm Up:
Squat/Overhead Prep
3rds
10 Banded Pullaparts
10 Pole Squats
10-8-6 Overhead Squat (Build)
100m Jog

Strength: Overhead Squat
All Levels: 3 x 5 (Straight)
* heaviest from 7.22.2019

WOD: “Nancy”
5 Rounds for Time
400m Run
15 OHS (95/65)
*Compare to 8.23.18*

Posted on

July 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PA Snatch Warmup x 2
—————-
3 x 5 Snatch Pullunders
—————–
3 position Hang Snatch + 1 OHS (Build)

Strength: Hang Squat Snatch
All Levels: 5 x 4 (Build)

WOD: “Watch out for that first step, it’s a doozie”
7 – 14 – 21
Hang Snatch (135/95-115/65-95/65)
200m Run

BodyFit 340

Warm Up:
3rds
100m Jog
5/5 ML Stretch (Light)
KBS – American (Build to working weight)
5 High Box Jump

WOD:
Buy-in: 400m Run
30 – 20 – 10
DB Snatch (50/35)
Box Jump (24/20)
Half Time: 800m Run
10 – 20 – 30
American KBS
Situps
Cash-out: 400m Run

Posted on

July 16, 2019

CrossFit

Warm Up:
3rds
:45 Deadbug
20 Double Unders
:20 HS Hold
8 Deadlifts
4 High Box Jumps

WOD: “Nutts”
For Time
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)

BodyFit 336

Warm Up:
3rds
:45 Deadbug
20 Double Unders
:20 HS Hold
8 Deadlifts
4 High Box Jumps

WOD: Same as CrossFit

Posted on

July 15, 2019

Warm Up:
Squat Prep
3rds
:10 Superfriend into 4 Front Squats (Build)
5/5 Pillar with arm reach
5 Strict Pullups

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 8 Minute EMOM, 3 Front Squats
*From the Floor
**Heavier than 7.8.2019

WOD: “Bitter AF”
For Time
50 Cal AB
50 Cal Row
500m Run
*Work may be completed in any order but cannot be broken up

Posted on

July 1, 2019

Happy 4th week! This coming Thursday July 4th we will have 1 class a Team WOD at 9am. Class will not be capped but please sign up in Pike 13. Our Friday schedule will be adjusted please stay tuned for details over the next few days.

Warm Up:
Overhead / Shoulder Prep
3rds
5 Tempo Goblet Squat (:03 down :03 hold)
10 Kips / Kipping Practice
5 OHS (Build)
100 Jog

Strength: Overhead Squat
All Levels: 5 x 5 (Build)

WOD: “Challenger”
5 Rounds
10 Front Squats (135/95)
10 Pull-ups
*Run 150m every 2 minutes

Posted on

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