Posted on

November 20, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10m Quadruped Crawl
3 :03 Pull up/Ring Row Iso Hold (at top)
10 Tuck Jumps

WOD:
5 Rounds
3min Work, 1min Rest
10/7 Cals AB
10 Pullups
10 Box Jumps
*Pick up work where you stopped previous round*

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10m Quadruped Crawl
3 :03 Pull up/Ring Row Iso Hold (at top)
3 Seated Box Jumps
3-5 Glute Bridge DB Bench Press (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 5×2 (Build)

WOD: “Final Count Down”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull-ups
Burpee Over Box
Straight Leg Raises

Posted on

March 8, 2018

CrossFit: 

Warm Up:
PA Clean Warmup x 2
*Hip Mobility*
3rds
2/2 Leg Cradle Lunge Step Vert. Flex/Ext
7 Strict No Jump Burpees
3-position Squat Clean (Build)

Strength:
5rds – All Levels
Weighted Lunges – 4/4
Weighted Pushups – 8

WOD:
“Restraint”
10 – 1 – Squat Cleans (135/95)
1 – 10 – Bupree Over Bar

BodyFit: 202

Warm Up:
8min WAMRAP
10 Cals AB
10 Plate Touches
5 Burpee Walkups

Trunk:
3rds
10/10 Partner Russian Twists
10 Straight Leg Lifts
10/10 Standing Teapots

WOD:
Total Work
1:00 – 1:00 – Cal AB
:45 – :45 – Ball Slams
:30 – :30 – Burpees
*Perform 5 rds of each movement before moving on*

Posted on

January 30, 2018

CrossFit:

Warm Up:
3rds
:15 Hollow Hold & :15 Superman Hold
10 Kips / Kipping Practice
2/2 Leg Cradle Lunge Step Horizontal Rotation
10 Plate Touches

Strength:
All Levels: 10min Alternating EMOM
Even: 5 Strict Pullups
Odd: 5/5 Split Squats

WOD:
“Doctor, Doctor”
Alternating Tabata x 8
1) T2B
2) Ball Slams
*Score is total reps of each movement*

BodyFit: 191

Warm Up:
3rds
25 Double Unders / Practice
:15 Hollow Hold / :15 Superman Hold
10 Kips / Kipping Practice
15 KBS – American

WOD:
For Time
4rds
10 T2B
10 Ball Slams
10/7 Cals AB
Rest 4min
For Time
5rds
5 Ring Rows
10 Straight Leg Raises
20 Double Unders (3:1)
Rest 4min
5min Max Meter Row