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February 14, 2020

QuickFit

Warm Up:
Warm Up Your Chipper Movements

WOD:
Buy In: 25 Cals AB
Pick 1 of the CrossFit Chippers to complete on your own
Cash Out: 25 Cals AB

CrossFit:

Warm Up:
Coach Led Mobility
Each Partner Warms Up Their Chipper Movements

Choose Your Own Adventure:

Valentine’s Day Partner WOD:
Buy In: 50/35 Cals AB while partner holds plank
Partner 1:
50 Box Jumps (24/20)
50 KBS – American (AHAP)
50 Situps
50 Deadlifts (155/115)
50 Burpees
Partner 2:
50 Pullups
50 OH Lunges (45/25)
50 HRPU
50 Wall Balls (20/14)
50 Double Unders (Lateral Hops)
Cash Out: 50/35 Cals AB while partner holds plank

*For the chippers one partner may work at a time. Athletes start at the tops of their respective lists and work their ways down. Partners must complete the 50 reps of each movement before either partner may continue to their next movement. No mixing and matching movements is allowed – once a partner starts a movement they must perform all 50 repetitions.*

Valentine’s Day Flex:
3 Rounds
10/10 Alternating Pushups with Clap
20/20 Back-to-Back Russian Twist Medball passes (10R+10L each)
1/1, 2/2, 3/3… 8/8 Alternating Barbell Buddy Curls

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February 10, 2020

QuickFit

Warm Up:
Warm Up DU’s before Whiteboard
2rds (5:00 cap)
10 m Inch Worm to Push Up
5/5 WB Curtsy Squat
5 Tempo 3311 WB Squat

WOD:
50 Double Unders (3:1)
40 Wall Balls
30 Situps
20 HRPU
5/5 Rotational Ball Slams
20 HRPU
30 Situps
40 Wall Balls
50 Double Unders

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m Duck Walk
5/5 Goblet Curtsy Squat
5 Tempo 3311 Front Squat (build)
DU practice in between Front Squat Sets

Strength: Front Squat
4 x 4 (Build) *Heavier than 1.27.20*

WOD:  
50 Double Unders (3:1)
40 Wall Balls
30 Situps
20 HRPU
5/5 Rotational Ball Slams

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February 6, 2020

CrossFit

Warm Up:
Shoulder Prep
3 rds (10:00 cap)
10/10 Miniband Tall Plank Lateral Crawl
10 Prone PVC Lift Offs
:10-:20 Isometric Ring Hold at top

Strength:
10min EMOM
Min 1: 6 St. Pullups
Min 2: 8 St. Dips

WOD: “Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
*Work can be split any way, BUT Rxd is unpartioned*

QuickFit

Warm Up:
2 rds (5:00 cap)
10/10 Miniband Tall Plank Lateral Crawl
10 Pull Up Progression
10 m Duck Walk

WOD: “Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
*Work can be split any way, BUT Rxd is unpartioned*
**20min Cap**

Barbell
DB Pullovers – 5×8 (Build)
Behind the Back BB Shrugs – 5×10 (Straight)
Crossbody Hammer Curls – 8/8 Rack Run Up (4)
Underhand BB Front Raise – 5×8 (Straight)
Standing Dumbbell Y Raise – 4×10
Accumulate 125 Lying Leg Raise

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January 29, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
2 Wall Walks
10 AKBS
5 DB Push Press (Build)

WOD:
Tabata: 8 Intervals Each (0:20 on, 0:10 off)
DB Push Press
Cals AB
Situps
Ball Slams

CrossFit:

Warm Up:
OH Shoulder Prep
3rds (10:00 cap)
2 Wall Walks
10 AKBS
5 Push Press (Build)

Strength: Push Press
4 x 5 @ 90% of 1.8.20

Partner WOD:  
Tabata (0:20 on, 0:10 off)
Partner 1: Calories AB
Partner 2: Ball Slams
*Partners work simultaneously, alternate movements, 8 intervals of each movement each*

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January 16, 2020

CrossFit

Warm Up:
Glute/Low back/Shoulder Prep
3 rds (10:00 cap)
10 Banded Hollow/Bent Hollow Pulldowns
10 T2B Progression
5 Snatch Grip Shrugs
1 From Knee Snatch Complex (Build)

Strength: Hang Snatch
5 x 5 (Build)

WOD:
Every 2min x 6
8 T2B
8 Hang Snatch @ 75%
8/6 Cals AB

QuickFit

Warm Up:
2 rds – 5:00 cap
:30 AB
5/5 DB Snatch (build to working weight)
5/5 Alternating V-ups

WOD:
40-30-20-10
Cals AB
DB Snatch
Situps

Barbell
Squat Stance Deadlift – Heavy 3
Sled Pull 4x10m (Straight)
Rack Run DB Row – 4xMR (3 Descending Weights)
DB Lat Flys – 5×10 (Straight and Light)
Shoulder Taps – Accumulate 200

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January 9, 2020

CrossFit

Warm Up:
Shoulder Prep – coaches choice
3rds – 10:00 cap
10m/each forward/reverse Quadruped Crawl
5 Sit Squats
5 Glute Bridge DB Bench Press (Build)
5 DB Prone on Bench Row (Build)

Strength:
15min Clock
4 x 8 DB Bench
4 x 8 Barbell Bent Over Row

WOD:
Total Work:
2,000m Row
50 Pushups
50 Squats
50 Situps
50 Mt. Climbers (R+L=1)
*Work is split however you like*

Barbell

Horizontal Pulls 5×12
Snatch Grip Deadlift 5×5 (build)
Superset 4x:
a) 10 Iso front/side raise
b) MR Banded pull-aparts
4) Medball to Wall Series, :20 dead hang in between

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January 1, 2020

Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead.

Warm Up:
Chili Warm (3:00 min AB/Rower/Jump Rope)
10min WAMRAP
10 Scap Progression (Depression -> Kipping Practice)
5/5 Knee Hug Lunge Step
10 Squat Progression (Air -> EB FS -> EB Thruster)
10 Deadlift (Build)
Double Unders / Practice

WOD: “20/20”
2rds
20 Deadlifts (95/65)
20 Wall Balls (20/14)
20 DB Cleans (50/35)
20 Pushups
20 BB Front Rack Lunges
20 Pullups
20 DB Squats
20 Situps
20 Thrusters
20 Double Unders (3:1)
*DB movements done with 2 DBs*

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October 29, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 15-20 Banded Bent/Hollow PullDowns
2) 3 Wall Walks or 10/10 Plank Shoulder Taps
3) 10-15 Ring Face Pull

Strength: 15 Minute Clock
St. Pull-ups (Scale: Toe Assist) – 4×6
St. HSPU (Scale: Z-press or Pike) – 4×6

WOD: “Spicy Donut”
Buy In: 500m Row
Total Work
40 T2B
40/40 Sin. Arm DB Press (50/35)
Cash Out: 500m Row

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 15-20 Bent/Hollow PullDowns
2) 3 Wall Walks or 10/10 Plank Shoulder Taps
3) 10-15 Ring Face Pull

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

Barbell

DB Incline Bench 4×8 (Build)
Strict Press 4×6 (Straight)
Depth Pushup 4xMR
SuperSet 4x:
a) 12 Bent Over Fly
b) Max Rep Banded tri ext.
Trunk: 100 Straight Arm Russian Twists

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October 23, 2019

QuickFit

Warm Up:
2 rds
10 Burpees
20 Air squats
:30 Forearm Plank Hold

WOD:
15min AMRAP
100-200-300…Meter Row
20 Situps

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 10 3-Point Drill
2) 10-15 Banded GoodMorning
3) :50 Superman Hold

Strength: Deadlift
Level 1: 3×5 (+10lbs)
Level 2: 3×5 @ 90% 5RM

WOD:
Partner WOD
4 Rounds
250/250m Row
10-20-30-40
Wall Balls
Situps
*Split row evenly, then both partners work simultaneously on WB and Situps. One rests, one works*