Posts Tagged ‘Single Arm DB Squat’
January 10, 2020
QuickFit Warm Up:2rds – 5:00 cap 10 m Goblet Duck Walk 10 PullUp Progression (Active Shrugs – Beat Swing – Kip) 10 DU or DU practice WOD:Buy In: 100 Double Unders (3:1) 20/20 Single Arm DB C&J 20 Pullups 20/20 Single Arm DB Walking Lunge* 20 Pullups 20 Single Arm DB Squat** Cash Out: 100…
Read MoreNovember 18, 2019
Friendsgiving is this Saturday (November 23)! Please signup on the sheets on the welcome desk and if you would like to provide a side and/or your favorite cookie for the cookie table let us know!. QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/side MiniBand Sidesteps on Toes 3 Tempo (33X1) Push up (chest…
Read MoreOctober 24, 2019
CrossFit Warm Up:Run/Row/AB/DU 5x (with PVC) 4-Position Snatch Complex: Power position to snatch Mid thigh to snatch Knee to snatch Full snatch3x (building each round) 5 Barbell Snatch Grip Shrugs 5 Barbell Snatch Lift Off 5 Barbell Snatch Pull Strength: Power SnatchLevel 1: TechniqueLevel 2: Sets of 3-4 (build) WOD:For Time 10-8-6-4-2G2OH (135/95) 50-40-30-20-10Double Unders…
Read MoreOctober 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 RUNTHEN- EMOM 12mins: 1) 10 Prone PVC Lift offs 2) 8/8…
Read MoreSeptember 23, 2019
QuickFit Warm Up:2 rounds6 inch Worms w/ Pushup10 Air Squats10 Plate Touches20 Double Unders/Practice WOD:50 Burpees 50 Double Unders 100 Wall Balls 100 Double Unders 50 Ball Slams (25/20)50 Double Unders CrossFit Warm Up:Squat Prep3 Rounds5 Strict Pull-ups6 Glute Bridges 20 Double Unders/Practice5 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2:…
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