Posted on

January 24, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Quadruped Crawl
5/5 Jumping Lunges
10 Band Pull Through

Partner WOD:
Total Work:
120 Cals AB
—————-
120 KBS – American
120 Pushups
120 Walking Lunge
*Partners switch every 12/8 cal until complete
**Partners work simultaneously until AB is complete
***120’s done Chipper style

CrossFit:

Warm Up:
Shoulder/Glute activation Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
10 Band Pull Through
5 Floor Press (Build to working weight)

Strength: Floor Press
4 x 6 (Straight)
* Weight from 1.17.20

Choose Your Own Adventure:

Partner WOD:
Buy In: 100 Cals AB
8rds
16 KBS – Russian – AHAP
8 Burpees
16 Mt. Climbers (R+L=1)
*Alternate Movements*

Flex:
4 Rounds
10 DB Pullovers (Build)
20 Banded Tricep Extensions
20 EB Strict Press

Posted on

January 6, 2020

QuickFit

Warm Up:
2rds – 5:00 cap
10 Goblet Squat
10 KBS – American (build)
10 Rebounding Tuck jumps

WOD:
16min AMRAP
10/7 Cals AB
20 KBS – Russian
10 Box Jumps

CrossFit:

Warm Up:
Squat Prep – coaches choice
3rds
10:00 cap
10 Banded Front Rack Squat
10 KBS – American (build)
10 Rebounding Tuck jumps
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
4 x 6 @ 80%
*12.30.19*

Partner WOD:
10min AMRAP
10 Cals AB
20 KBS – American
10 Box Jumps
*Alternate movements*

Posted on

January 2, 2020

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard -THEN
3 rds (10:00 time cap)
5 Burpee to Tuck Jump
25 Miniband Prone Straddle
10/side Side Plank Rotations
3 Tempo (3112) Floor Press (build)

Strength: Floor Press
4 x 8 (Build)

WOD: “New Year. New Me.”
30-20-10-20-30
KBS – Russian
15-10-5-10-15
Burpee Box Over

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Burpee to Tuck Jump
5 Tempo (313) KB Deadlift
25 Miniband Prone Straddle
10/side Side Plank Rotations

WOD:
30-20-10-20-30
Cals AB
KBS – American
*Every 3min 5 Burpee Box Overs*
**Start on Burpee Box Overs**
Finisher: 3 x 10
Evil Wheels
Straight Leg Lifts / Windshield Wipers

Barbell
1) Push Jerks 5×5 (build)
2) Superset 4x:
a) Split Squat 10/10 (Straight)
b) Concentration Curl 10/10 (Straight)
3) BB Good Morning 4×8 (Build)
4) Arnold Press 4×15 (Straight)
5) Barbell Rollouts 4xMR

Posted on

December 19, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
10 Ring FacePulls
10 KB GoodMorning
10 V-ups or Tuck Ups
10 KB Sumo Deadlift Pulses
5/arm Plank KB Drag Through

WOD:
30min EMOM
:30 on :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: No Press Burpees
*Go as hard or easy as member wants – can be a challenging interval workout or an active recovery to get ready for the Total*

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap) 10 Ring FacePulls
10 KB GoodMorning
10 V-ups or Tuck Ups
10 KB Sumo Deadlift Pulses
5/arm Plank KB Drag Through

WOD:
30min EMOM
:30 on :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: No Press Burpees
*Go as hard or easy as member wants – can be a challenging interval workout or an active recovery to get ready for the Total*

Barbell
Sumo Deadlift – find Moderate 3
V pull ups – 4×4/4
Double DB Row Alternating 5×8/8
Super Set 4x:
a) 12 Horizontal pulls
b) 20 Straight leg lift

Posted on

November 26, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
1 Wall Walk
10 KB Sumo RDL
5/arm 1/2 Kneel Bottom Up KB Press
:30 Hollow Body Flutter Kicks

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: 4×4 (Build)

Partner WOD:
20min AMRAP
3 HSPU
6 KB Snatch
9 KBS – Russian
*Alt. Snatches each round*

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
1 Wall Walk
10 KB Sumo RDL
5/arm 1/2 Kneel Bottom Up KB Press
:30 Hollow Body Flutter Kicks

Partner WOD:
20min AMRAP
3 HSPU
6 KB Snatch
9 KBS – Russian
*Alt. Snatches each round*

Barbell

Deadlift 5×5 (Build)
Meadows Row 4×6/6 (Straight)
Seated Delt Fly 4×10
SuperSet x 4
a) 10 Plate Raise
b) 10 Plate Press

Posted on

November 19, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
5 Downward Dog
10 90/90 Banded Y’s
5 Snatch Grip Behind Head Push Press
-THEN-
3×5 Barbell Hang Squat Snatch (build)

Strength: Snatch
Level 1: Technique
Level 2: Find a Heavy 3

WOD:
5rds
5 Snatch @ 75%
5/5 Rot. Ball Slams
15 KBS – Russian (AHAP)
Rest :60

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 Rds (9:00 time cap)
5 Downward Dog
10 Hollow or Bent Hollow Banded PullDown
10 KBS (Build)
20m/arm Single Arm OH carry

WOD:
6rds
10/7 Cals AB
10 T2B
10/10 DB Snatch
20 KBS – Russian (AHAP)

Barbell:
Push Press 4×6
Superset 4x:
10 Horizontal Pull
Max Rep Push-ups
Then
DB Z Press 4×12 (Build)
Turkish Get-Up (L+R=1)

Posted on

November 13, 2019

QuickFit

Warm Up:
Run/Row/AB/DU before Whiteboard
2 rds (6:00 time cap)
5 Jefferson Curls
10/leg Mt. Climbers
8/side KB Deadlift Twist

WOD:
500m Row
25 Burpees
50 KBS – Russian
400m Row
20 Burpees
40 KBS
300m Row
15 Burpees
30 KBS
200m Row
10 Burpees
20 KBS
100m Row
5 Burpees
10 KBS

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5 Jefferson Curls
10/leg Mt. Climbers
8/side Deadlift with DB Twist
3-5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: Find a Heavy 2

WOD: “Happy Place”
For Time: 50 Burpee to Plate *SPRINT*

Posted on

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**

Posted on

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

Posted on

September 26, 2019

CrossFit

Warm Up:
3 rounds
6 Double Bottoms-up KB Press
10 Scap Progression
4/4 Lunge Step With Vertical Flexion
:30 Nose-to-wall Handstand Hold

Strength:
15min Clock
Strict Pull-ups 4 x 6
Strict HSPU 4 x 6

WOD:
500m Row
50 S2OH (95/65)
25/25 Walking Lunges
500m Row
50 Wall Balls (20/14)
50 KBS – Russian (AHAP)
500m Row
*Chipper style*

BodyFit

Warm Up:
3 rounds
6 Double Bottoms-up KB Press
10 Scap Progression
4/4 Lunge Step With Vertical Flexion
10 Pushups

WOD:
500m Row
50 DB Push Press
25/25 Walking Lunge
500m Row
50 Wall Balls (20/14)
50 KBS – Russian (AHAP)
500m Row
50 HRPU
50 Situps
500m Row
*50’s can be split up*