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December 31, 2019

There will be abbreviated hours today (New Year’s Eve) and tomorrow (New Year’s Day). The schedule is as follows:
New Year’s Eve – Dec. 31 – No 5:30PM BodyFit or 6:30PM CrossFit
New Year’s Day – Jan. 1 – 9:30AM Cycle and 12:00PM CrossFit only

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 PVC Lift Offs
10 Banded Bent Hollow Pulldowns
10 Tuck Jumps
1 From Floor Snatch Complex (1 Complex = 2 Pull, 1 Power, 2 Full)

Strength:
5 min AMRAP – Strict Pull-ups

Partner QOD:
600m Row
60 Box Jumps
500m Row
50 Burpees
400m Row
40 T2B
300m Row
30 Snatches (95/65)
200m Row
20 S2OH
*Partners split evenly*

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December 10, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
25/leg Lateral Toe Taps with Band
10 V-ups or Tuck-ups
10 Tuck Jumps
1 From Floor Snatch Complex (Build)*
*From Floor: 2 Pull, 1 Power, 2 Full

Strength: Snatch
Level 1: Technique
Level 2: 5×3 (Build)
*Must be touch-and-go*

WOD: “Bawitdaba”
10min AMRAP
10 Snatch (75%)
10 Box Jumps
5/5 MB2T

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
25/leg Lateral Toe Taps with Band
10 V-ups or Tuck-ups
10 Tuck Jumps
3 Toes to Rings or Ring Leg Raises

WOD:
10 Rounds
6 T2B
8 Burpees
10 Box Jumps
12/12 Mt. Climbers

Barbell
Seated Strict Press – 5×8 (Build)
Decline DB Bench – 5×10 (Straight)
Superset 5x:
a) 8 Bench Dips
b) 10 Plate raise (45/25)
Wall Sit Hammer Curl – 5×15
Accumulate 50 hanging Knee Raises

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December 5, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full
20 Lateral Hops Over Bar
1 From Floor Clean Complex (Build)
10/leg Single leg Hops
3 Jerks (Build)

Partner WOD:
5 Snatch (115/85)
20/20 Double Unders
10 Power Cleans
20/20 Double Unders
20 C&J
*Both partners complete jumps
**Partners split C&J however
***Partners alternate Snatches and Cleans each round

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
20 Standing Banded Hollow Pull-downs
10 Wall Ball Squats
10 Prone PVC Lift Offs
10 KB RDL
10m Quadruped Crawl

WOD:
10 T2B
20 Cal Row
10 T2B
20 Cal Row
30 Wall Balls
10 T2B
20 Cal Row
30 Wall Balls
40 KBS – American
10 T2B
20 Cal Row
30 Wall Balls
40 KBS
50 Burpees

Barbell

Clean Heavy 3 then MR at 60% from hang
Landmine Row 4×12
Armpit Row 4×12
Acc. 3:00 in any pillar

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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)

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October 8, 2019

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10-15 Squat Therapy
2) 10-15 90/90 banded Y’s
3) 8-12/leg Jumping Lunges
THEN- 8-12 reps of 4-Position Snatch Complex with Coach (PVC or EB)

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

WOD: “Hold Fast”
a) Hang Snatch – 2 reps every :30 for 5min @ 80% of heaviest set the strength
Then
b) 5min AMRAP Burpee Box Jump
*No set rest period between parts a and b

BodyFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 15 mins:
1) MR Frog pumps
2) 8-12/side Side Plank Rotations
3) 8-12/leg Jumping Lunges
4) MR Prone Straddle with MiniBand
5) Rest 1 min

WOD:
30min EMOM
Min 1: :30 of Box Jumps
Min 2: :30 of Burpees
Min 3: 100m Run
*Scale run to be as close to :30 as possible*
**Score is total reps each category**

BARBELL

Barbell Row 4×8 (Build) then MR drop set at weight from 2nd set
“V” chin ups 4×4/4
Meadows Row 4×8/8
Preacher curls 4×12
Opt. trunk: 100 heel raises

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August 27, 2019

CrossFit

Warm Up:
Overhead / Wrist Mobility
PA Snatch Warmup x 2
4 Broad Jumps x 2
—————————
5 Snatch Pullunders x 2
—————————
3 position Snatch + OHS (Build)

Strength: Snatch
Level 1: Technique
Level 2: Find a Heavy 1 Rep
*Heavy for today, but go get a PR if it feels good!

WOD: “Zee Germans”
10 Minute EMOM
3 Hang Snatches @80%
3 Power Snatches

BodyFit

Warm Up:
Ankle Circuit
8min WAMRAP
:40 Plank w/ pushup
8 Ring Rows
10 KBS – Build to working weight
Double Unders / Practice

WOD:
0 – 20min
50-40-30-20-10 – KBS – American
25-20-15-10-5 – Pushups
100-80-60-40-20 – Double Unders (3:1)
Then
10min AMRAP
2,4,6,… Renegade Rows
100m Run

Barbell Only

Incline Barbell Press 5 x 5 (Straight)

Deficit Pushups 5 x Max Reps (2 plates)

Seat DB Incline Press 3 x 20 (Build)

Optional Finisher: Hammer Curls – 20-15-10-10-10 (Build)

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July 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PA Snatch Warmup x 2
—————-
3 x 5 Snatch Pullunders
—————–
3 position Hang Snatch + 1 OHS (Build)

Strength: Hang Squat Snatch
All Levels: 5 x 4 (Build)

WOD: “Watch out for that first step, it’s a doozie”
7 – 14 – 21
Hang Snatch (135/95-115/65-95/65)
200m Run

BodyFit 340

Warm Up:
3rds
100m Jog
5/5 ML Stretch (Light)
KBS – American (Build to working weight)
5 High Box Jump

WOD:
Buy-in: 400m Run
30 – 20 – 10
DB Snatch (50/35)
Box Jump (24/20)
Half Time: 800m Run
10 – 20 – 30
American KBS
Situps
Cash-out: 400m Run

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May 21, 2019

CrossFit:

Warm Up:
Overhead/Rack Mobility
3rds
PA Snatch Warmup (3-4-5)
10-8-6 High Hang – Hang – Floor (Build)
5 High Box Jumps

Strength: Snatch
Level 1: Technique
Level 2: Work to Heavy 2

WOD:
For Time
15 Snatch (95/65)
30 Clean and Jerk
45 Power Clean
60 Lateral Hops (30/30)

BodyFit: 323

Warm Up:
400m Jog
6min WAMRAP
10 Scap Progression
10 KBS – American (Build to working weight)

WOD: Inspired by Icon Athlete
Every 5min x 5
1rd of “Helen”
400m Run
21 KBS – American (53/35)
12 Pullups

Optional Finisher:
Accumlate 25/25 Floor Wipers and 2:00 Side Pillar (Each Side)

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April 16, 2019

CrossFit

Warm Up:
Overhead Prep
PVC Positions
3 x 3 position Snatch x 3 (Build)
5 Athletic Burpees
10/10 Russian Twists

Strength: Low Hang Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD: “der Tod”
10 Minute AMRAP
5 Snatch (135/95)
10 Burpee Over Bar
5/5 Rotational Ball Slams

BodyFit 311

Warm Up:
Row 500m – Easy
Into
3rds
7 Box Jumps
7 Plate Touches

Skill: Rowing

Partner WOD: “zwei Tode”
Buy-in: 1000m Row
21 – 18 – 15 – 12 – 9 – 6 – 3
Box Jump (24/20)
Ball Slams (25/20)
Cash-out: 1000m Row

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September 27, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
PA Snatch Warmup (3-4-5)

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict Dips
*Add weight to either if necessary*

Partner WOD: “Fried Chicken and Rigs”
20 Snatch (115/85)
40 T2B
60 S2OH
80 KBS – Russian (AHAP)
*Between movements 40 cals AB*

BodyFit: 258

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank with pushup
15 Straight Leg Lifts
101/10 Heel Touches

WOD:
3rds
800m Run
40 Calorie Row
20 Burpee Over Rower