Posted on

November 6, 2018

CrossFit: 

Warm Up:
Overhead Prep
3rds
10 Scap Progression
:20 N2W HS Hold – 3 x :03 Eccentic
10 KBS (Build)

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict HSPU

WOD:
Every 5min x 4
500m Row
21 KBS – American (53/35)
15 Pullups

BodyFit: 269

Warm Up:
Heat your meat

WOD:
1000m Row
80 Plate Touches
750m Row
60 Situps
500m Row
40 Pullups
250m Row
20 Burpees
*Retest of BodyFit 093*

Posted on

October 31, 2018

Happy Halloween! If you missed the costume WOD on Saturday feel free to wear one today:)

Warmup:
3rds
1:00 Deadbug
8 Strict Pullups
12 BB Good Mornings (Build)
4 Speed Deadlifts

Strength: DeadLift
Level 1: 1 x 5 (+10)
Level 2: Heavy 5
*Compare to 9.28.18*

WOD:
“BaseLine”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
*Compare to 6.16.18*

 

Posted on

October 16, 2018

CrossFit: 

Warm Up:
Partner Mobility
PA Snatch Warmup (3-4-5) x 3
Joint Mobility
Then
3-position Hang Snatch (Build)

Strength: Hang Power Snatch
Level 1: Technique
Level 2: Set of 3 (Build)

Partner WOD:
“Jen and Ross”
3500 m Row
*Rotate every 350m
100 Power Snatch (95/65)
*While partner is rowing

BodyFit: 262

Warm Up:
3rds
150m-200m-250m Row
10 Plate Touches (Build)
10/10 MB2T
8 Box Jumps

WOD:
For Time
100 Cal Row
100 Box Jump Over (24/20)
100 Ball Slams
100 Situps
*Broken up however you like*

 

Posted on

October 11, 2018

*Schedule Reminder – There will be NO 12pm noon class.  Sorry for the inconvenience.*

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Knee Hug Lunge Step
5/5 Pillar with arm reach
Hip Mobility
:10 AB Sprint

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6/6 Weighted Lunges

WOD: “LATT”
5rds
:30 AB Sprint
Rest 2min
*Score is total calories

BodyFit: 262

Warm Up:
8min WAMRAP
Hip Mobility
10 Kips / Kipping Practice
10 Plate Touches
10 Air Squats

WOD:
4rds
Min 1: Max Wall Balls
Min 2: Max Situps
Min 3: Max Ball Slams
Min 4: Max Pullups
Min 5: Max Cals AB
Min 6: Rest

 

Posted on

August 9, 2018

CrossFit: 

Warm Up:
Partner Mobility
EB Positions
3 x 5 Snatch Balance (Build)

Strength: Hang Squat Snatch
All Levels: Technique
*Work sets of 3 adding weight as necessary*

WOD:
“Atabat”
5 Snatch (115/85) every :30 x 8
Rest 1min
5 Thruster (115/85) every :30 x 8
Rest 1min
5 Power Clean (115/85) every :30 x 8

BodyFit: 244

Warm Up:
3rds
10 Kips / Kipping Practice
8/8 Bottoms Up KB Press
10 True Pushups
15 Air Squats

WOD:
21-15-9
Wall Ball (20/14)
DB Snatch (45/30)
Situp
Rest 4min
9-15-21
T2B
HRPU
KBS – Russian (AHAP)
Rest 4min
21-15-9
Wall Ball (20/14)
DB Snatch (45/30)
Situp

Posted on

July 31, 2018

CrossFit: 

Warm Up:
6min WAMRAP
10 Scap Progression
10 Plate Touches
Hip Mobility

Skill: Turkish Getup

Strength: 15min running clock
4 x 6 Strict Pullups *Add weight if necessary
Work to heavy Turkish Getup *Right & Left

WOD:
“Twosday”
Every 3:00 x 5
8 T2B
10 Ball Slams
12/8 AB Cals

BodyFit: 241

Warm Up:
Shoulder DROM
3rds
10 Kips / Kipping Practice
10 Plate Touches
15 Straight Leg Lifts
:20 AB Sprint

Partner WOD:
50-40-30-20-10
Calorie AB
Ball Slams
Pullups
Situps
*Work can be split however but must be equal*

Posted on

June 28, 2018

CrossFit:

Warm Up:
3rds
10 Banded Pullaparts
2/2 Leg Cradle Lunge Step Vert Flex/Ext
5/5 Getup Situps
10 True Pushups

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest weight from 6.13.18*

WOD:
“Ants Marching”
10 – 1 – Front Rack Front/Back Lunges (75/55)
1 – 10 Rotational Ball Slams
*Each leg = 1 rep*

BodyFit: 232 

Warm Up:
Heat Yo Meat
Squat Prep
Shoulder Prep

WOD:
3rds
50 Air Squats
40 Situps
30 KBS – Russian
20 HRPU
Rest 3min
*Each round is meant to be as fast as possible*

Extra Time: Work a weakness

Posted on

May 17, 2018

Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour.  Be there or be square.

CrossFit: 

Warm Up:
3rds
:20 N2Wall HS Hold
5/5 Knee Hug Walking Lunge
10 Scap Progression

Strength: All Levels – Alternating EMOM
Even: 5 Strict HSPU
Odd: Split Squat 4/4

WOD:
“Gourmet Coffee”
15min AMRAP
3,6,9,12…
Pullups
6/6 KB Walking Lunge
D&B Suitcase Carry

BodyFit: 222

Warm Up:
Get Your Chili Warm
Then
2rds
3-way Pillar Series
10 Kipping (Strict) Knee Raise / T2B

WOD:
“Dave Matthews Band”
10rds
5 Pullups
10 Situps
15 Plate Touches

Rest 4min

800m Sandbag run