Posted on

December 3, 2018

Warmup:
Squat Prep
3rds
2/2 Knee Lunge Step Vert Flex Ext
10 KB High Pull (AHAP)
10 Ring Rows
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3×5 (+5)
Level 2: Cluster
3 x 1 x 3 / :15, :30, :45

WOD:
“Santa’s Sacks”
10min AMRAP
10 DB Hang Cleans (50/35)
10/10 Split Squat (BW)
10 Ball Slams

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

Posted on

March 15, 2018

CrossFit:

Warm Up:
500m Row – Before WB
3rds
:20 HS Hold – 5 :03 eccentric HSPU
:15 KB Lunge Hold (R&L)
5/5 Knee Hug Walking Lunge
10/10 Bottoms Up Press

Strength:
All Levels – 10min Alternating EMOM
Even: 5 HSPU
Odd: 5/5 Split Squats

WOD:
“Hendel’s Handle”
For Time
Buy In: 500m Row
30-20-10 – Alternating DB Snatch (50/35)
20-20-20 – Walking Lunge
Cash Out: – 500m Row

BodyFit: 204

Warm Up:
Get Your Chili Warm
WOD setup

Partner WOD:
2rds
50 Cal AB
50 Pullups
Immediately Into
2rds
50 Wall Balls (20/14)
50 DB Snatch (50/35)
Immmediately Into
2rds
50 Burpee
50 Single Arm DB C&J (50/35)

Posted on

December 14, 2017

CrossFit

Warmup:
3rds
10 Scap Depressions
5/5 Knee Hug Lunge Step
PA Clean Warmup

Strength:
Alternating EMOM
Even: 5 Strict Pullups *Add weight if necessary*
Odd: 5/5 Split Squats

WOD:
“Alvin, Simon, & Theodore”
Teams of 3
7 in AMRAP
50 Push Press (95/65)
50 Push Press (115/80)
50 Push Press (135/95)
Rest 3 Minutes
50 Front Squat (95/65)
50 Front Squat (115/80)
50 Front Squat (135/95)
Rest 3 Minutes
50 Hang Power Clean (95/65)
50 Hang Power Clean (115/80)
50 Hang Power Clean (135/95)

BodyFit 174

Trunk:
2rds
:30 Side Pillar – R
10/10 Partner Russian Twists
:30 Side Pillar – L
10 Straight Leg Lifts

2rds
5 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP
10 Boxjumps
10 Pushups


Posted on

December 7, 2017

CrossFit
Warmup:
Chubbs
3rds
:30 HS Hold / 3 :05 Hold w/ :03 Eccentric
5/5 Knee Hug Walking Lunge
10 EB Thrusters

Strength:
10 min Alternating EMOM
Even: 5/5 Split Squat
Odd: 5 Strict HSPU

WOD:
“The Great Oyster”
5 Rounds
20/15 Row or Assault Bike
10 Thrusters (95/65)

BodyFit 172
Warm Up:
500m Row – Warmup pace
3rds
:20 HS Hold
12 Air Squats
8 DB Press
4 Broad Jumps

WOD:
Buy In: 500 m Row
21-15-9
HSPU
Goblet Squat
Box Jump (24/20)
Medball to Toes
Cash Out: 500 m Row