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January 10, 2019

CrossFit:

Warm Up:
Squat Prep
3rds
5/5 Reverse Lunge to High Knee
10 Kips / Kipping Practice
:30 Goblet Squat Hold (Build)

Strength: Weighted Step Up
All Levels: 3 x 8/8

WOD: “Jim from Accounting”
8min AMRAP
2,4,6,8…
Front Squat (135/95)
T2B

BodyFit: 285

Warm Up:
4rds of “Cindy”
Then
Accumulate 30 T2B or 60 Knee Raises

“The Chief”
3 min AMRAP x 5
3 Cleans (135)
6 Push-ups
9 Squats
Rest 1 minute
*Cleans can be barbell or DB based on experience*

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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*

 

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February 7, 2017

Update:  This Friday evening G$ and myself will be competing in a fun partner competition at RAW Training in the North Hills.  This week is typically our monthly happy hour so in place of that come out support us, meet new people, and enjoy a few drinks while you’re at it.  Event begins at 6:30 and will take a few hours – adult soda pops are welcome and you can enjoy watching me suffer while you’re at it:)  See me with any questions.

CrossFit: 

Warm Up:
PA Clean Warmup x 2
3rds
3-position clean (Build)
3 BTN Split Jerks (Build)
BTN – Behind the neck

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 2

WOD:
Open 13.4
7min AMRAP
3,6,9,12…
Clean and Jerk (135/95)
T2B

BodyFit: 079

Warm Up:
Chili Up!
*Focus on shoulders*

Trunk:
2rds
3-way Pillar Series (:30/:15)
10 Hanging Strict Leg/Knee Raises

WOD:
For Time
Row 500m
50 Pullups
Row 500m
50 HRPU
Row 500m
50 Situps
Row 500m
50 Air Squats

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January 12, 2017

CrossFit:

Warm Up:
8min WAMRAP
10 Face Pulls
10 True Pushups
10/10 Walking Lunges

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 5 @ 85%

WOD:
“Tabata This”
8rds each movement
Pullups
Pushups
Situps
Squats
*Score is total reps

BodyFit:

Warm Up:
5rds
“Cindy”

For Time:
2,000m Row
Rest
“Tabata This”
8rds each movement
Pullups
Pushups
Situps
Squats
*Score is total reps

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January 3, 2017

CrossFit: 

Warm Up:
3rds
10 Scap Activation Drill
10 Kips/Kipping Practice
10 EB Press

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 3
*Goal is same weight as last push press from 12.13

WOD:
“Nunu”
15min AMRAP
10 S2OH (135/95)
10 T2B
10 Box Jump (24/20)

BodyFit: 069

Warm Up:
Get your chili warm – 5min

WOD:
For Time
1000m Row
60 Situps
40 Air Squats
20 Pullups
Rest 5min
For Time
50 Calories Bike
50 Burpees
Rest 5min
For Time
150 Double Unders
75 KBS – Russian (AHAP)

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January 28, 2014

News alert:  Since Mother Nature is deciding to be a frigid old women (literally) we’re going to cancel the 7am class.  Trying to do work when it is -30 outside is ridiculous.  Regular schedule for the rest of the day.  

Strength: 

Push Press 3X5 (+5)

WOD:

“Barb”

3rds

20 Pullups 

30 Pushups

40 Situps

50 Squats