Posts Tagged ‘Run’
September 4, 2019
QuickFit Warm Up:3min Get Your Chili WarmThen 3 rounds of Cindy WOD:800m Run/1000m Row/60/40 Cal AB 33 Burpees 800m Run/1000m Row/60/40 Cal AB 33 Air Squats 800m Run/1000m Row/60/40 Cal AB 33 Pullups *20min cap CrossFit Warm Up:Overhead/Rack Mobility3rds10 – 3 point drill EB PA Snatch Warmup8 Front Squat (Build)6 St. No Jump Burpees Strength:…
Read MoreAugust 29, 2019
CrossFit Warm Up:Before WB – 3min Row – Easy3rds3 point hinge drill6 Strict Pullups4 Burpee Walkups 1:00 Deadbug Deadlifts – Build to working weight WOD:2 Rounds50 Cal Row40 Deadlifts (185/125)30 Burpees800m Run BodyFit Warm Up:3min Get Your Chili Warm 3rds:40 Plank with pushups10 Plate Touche10 DB Push Press (Build to working weight):10 AB Sprint WOD:…
Read MoreAugust 22, 2019
CrossFit Warm Up:Get Your Mind Right & WOD Setup WOD: “The Seven”7 Rounds For Time7 Handstand Pushups7 Thrusters (135/95 lb)7 Knees-to-Elbows7 Deadlifts (245/165 lb)7 Burpees7 Kettlebell Swings (70/50)7 Pull-Ups*40min Cap* BodyFit 347 Warm Up:8min WAMRAP 8/8 ML Press8/8 Single Arm Press10 KB High Pull (Heavy)DB Squat Progression100m Run (+100m each round) WOD:0-10 Minutes1 Mile RunMax…
Read MoreAugust 19, 2019
Warm Up:Squat/Overhead Prep3rds10 Banded Pullaparts10 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 Time400m Run15 OHS (95/65)*Compare to 8.23.18*
Read MoreAugust 13, 2019
CrossFit Warm Up:8min WAMRAP 10 Scap Progression 10 KBS – American (Build to working weight)10 Kips / Kipping Practice w/ partner200m Run Partner WOD:25 Minute AMRAP400m Run10 Pull-ups20 American KBS*Each round add 10 Pull-ups and 20 KBS Optional Finisher: Accumulate 50 Floor Wipers BodyFit 344 Same As CrossFit
Read MoreAugust 5, 2019
Warm Up:Overhead/Squat Prep3rds10 Kips / Kipping Practice 8 Overhead Squat (Build)100m Jog Strength: Overhead SquatAll Levels: 3 x 5 (Straight)*Same as heaviest weight from 7.1.2019 WOD:10, 9, 8… 1Toes to Bar1, 2, 3… 10DB Press100m Run*Compare to 8.2.16
Read MoreJuly 30, 2019
CrossFit Warm Up:Overhead/Rack MobilityPA Snatch Warmup x 2—————-3 x 5 Snatch Pullunders—————–3 position Hang Snatch + 1 OHS (Build) Strength: Hang Squat SnatchAll Levels: 5 x 4 (Build) WOD: “Watch out for that first step, it’s a doozie”7 – 14 – 21Hang Snatch (135/95-115/65-95/65)200m Run BodyFit 340 Warm Up:3rds100m Jog 5/5 ML Stretch (Light)KBS –…
Read MoreJuly 16, 2019
CrossFit Warm Up:3rds:45 Deadbug20 Double Unders :20 HS Hold 8 Deadlifts 4 High Box Jumps WOD: “Nutts”For Time10 Handstand Push-Ups15 Deadlifts (250/175 lb)25 Box Jumps (30/24 in)50 Pull-Ups100 Wall Ball Shots (20/14 lb)200 Double-Unders400 meter Run (with 45/35 lb plate) BodyFit 336 Warm Up: 3rds:45 Deadbug20 Double Unders :20 HS Hold 8 Deadlifts 4 High…
Read MoreJuly 15, 2019
Warm Up:Squat Prep3rds:10 Superfriend into 4 Front Squats (Build) 5/5 Pillar with arm reach 5 Strict Pullups Strength: Front SquatLevel 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 Time50 Cal AB50 Cal Row500m Run*Work may be completed in any order but cannot be broken…
Read MoreJuly 11, 2019
CrossFit Warm Up:Heat Yo Meat3rds10 Kips / Kipping Practice:20 HS Hold / 10 DB OH Press (Light)5 Strict No Jump Burpees15 Air SquatsHip Mobility Skill: Pistol Progression WOD: “Schmalls”800m Run2rds50 Burpees40 Pull-ups30 Pistols (15/15)20 American KBS (53/35)10 HSPU800m Run*Compare to 7.18.2019* BodyFit 335 Same as CrossFit
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