Posted on

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 Double Unders
*DB held in suitcase position
**DB held in front rack

CrossFit:

Warm Up:
Posterior Chain Prep – coaches choice
3rds 10:00 cap
10 m Goblet Duck Walk
10 PullUp Progression (Active Shrugs – Beat Swing – Kip)
5 Tempo RDL (3131) (Build)
5 From the Floor Clean Complex (Build)

Strength: RDL
4 x 6 (Straight)
*1.3.20*

Choose Your Own Adventure

WOD:  
21 Deadlifts (155/115)
15 Pullups
15 Cleans
15 Pullups
9 Front Squat

Flex:
4 Rounds
8/8 Barbell Suitcase Deadlifts (build)
8 Strict Pull-ups
8 DB Goblet Squats (build)

Posted on

November 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 Whiteboard
2 rds (6:00 time cap)
10/side MiniBand Sidesteps on Toes
3 Tempo (33X1) Push up (chest hovers above ground)
3 Tempo (3311) Goblet Squat (build)

WOD:
5-10-15-20-25-20-15-10-5
Goblet Squat
Pushup
10-20-30-40-50-40-30-20-10
Double Unders

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/side MiniBand Sidesteps on Toes
3 Tempo (33X1) Push up (chest hovers above ground)
3 Tempo (3311) Goblet Squat (build)
5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3 RM (Go get a PR!)

WOD: “Not so Even”
8min AMRAP
10 Single Arm DB Squat (AHAP)
20 Double Unders (Lateral Hops)
*Alternate arms each round*

Posted on

October 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 snatch
3x (building each round)
5 Barbell Snatch Grip Shrugs
5 Barbell Snatch Lift Off
5 Barbell Snatch Pull

Strength: Power Snatch
Level 1: Technique
Level 2: Sets of 3-4 (build)

WOD:
For Time
10-8-6-4-2
G2OH (135/95)
50-40-30-20-10
Double Unders (3:1)

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20 Air squats
2) 10-15 DB Z-Press (25# or less)
3) 10-15 DB Weighted Calf Raises (use same DB)

WOD:
50 Single Arm DB Squat
50 Double Unders / Lateral Hops
20/20 Single Arm DB C&P
50 Double Unders
15/15 DB Snatch
50 Double Unders
10/10 Single Arm DB Thrusters
50 Double Unders
10 Burpee Over DB

Barbell

Rack Pulls, build to heavy 5
Landmine Rotational Pull 5×6/6 build
Feet Elevated Ring Row 5×8
DB Shrugs 4×12 moderate
“21” DB hammer curl with gun walk

Posted on

October 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 RUN
THEN- EMOM 12mins:
1) 10 Prone PVC Lift offs
2) 8/8 Half kneeling Single arm DB OH Press
3) 20m/arm DB OH Carry
4) 8 muscle cleans

Strength: Power Cleans
Level 1: Technique
Level 2: 5 x 4 (Build)
*Must be touch and go*

Partner WOD:
400m Run
20 G2OH (95/65)
300m Run
20 G2OH (115/85)
200m Run
20 G2OH (135/95)
100m Run
20 G2OH (155/115)

Posted on

September 23, 2019

QuickFit

Warm Up:
2 rounds
6 inch Worms w/ Pushup
10 Air Squats
10 Plate Touches
20 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 Prep
3 Rounds
5 Strict Pull-ups
6 Glute Bridges
20 Double Unders/Practice
5 Back Squats (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: Find Heavy 5, then drop-set @ 80%

WOD:
10min AMRAP
10 Single Arm DB Squat (50/35)
10 Burpees
20 Double Unders