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January 23, 2020

CrossFit

Warm Up:
OH Shoulder/Hollow body Prep
3 rds (10:00 cap)
10 DB Goblet Squat Jumps
10 Standing Hollow Lat Pull Down
5/5 DB Snatch (Build to working weight)
5/5 1/2 Kneel Landmine Press (build)

Strength:
15min Clock
4 x 8/8 Landmine Press
4 x 6 Strict Pullups (scale to Toe Assist)

WOD:
8rds
4/4 Alt DB Snatch (50/35)
8 DB Goblet Squat
8 T2B
8 No Press Burpee

QuickFit

Warm Up:
2 rds (5:00 cap)
10 DB Goblet Squat Jumps
5 T2B Progression
5/5 DB Snatch (Build to working weight)

WOD:
8rds
4/4 Alt DB Snatch (50/35)
8 DB Goblet Squat
8 T2B
8 No Press Burpee

Barbell
Rack Pulls Build to Heavy 5
Landmine Row 5×10 (Build) then 1MR 80% drop
Superset 5x
a) 10 Plate Raises (45/25)
b) 15 PVC Banded Lat Pulldowns
Rack Run DB Curls 4xMR (3 weights)
Accumulate 100 Elbow to Knee Crunches

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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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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 17, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
:20 Handstand Hold
10 Tall Kneel Anti-Extension Press*
10 Banded High Row to External Rotation**
12/side Miniband Sidestep on Toes
5 Barbell Strict Press (build)

Strength:
10min EMOM
Min 1: 1 Strict Press (Build)
Min 2: 6 Ring Rows *Feet Elevated*

WOD:
10min AMRAP
10/10 DB Snatch
10 T2B
20 Double Unders / Lat. Hops

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
:20 Handstand Hold
10 Banded Hollow/Bent Hollow Pulldown
10 Banded High Row to External Rotation
12/side Banded Sidestep on Toes

WOD: “VIP”
Buy In: 1000m Row
3rds
10/10 DB Snatch
10 T2B
Half Time: 50/35 Cals AB
6rds
5/5 DB Snatch
5 T2B
Cash Out: 100 Double Unders/Lat Hops

Barbell
Landmine Clean to Press 5×6/6
HSPU Progression 4×6
DB Bench 5×5 (build)
Super Set 5x:
a) 8/8 Alt Hammer Curl
b) Double DB Front Squat MR

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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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November 14, 2019

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
8 Banded Bent Hollow/Hollow Pullover
8/arm 1/2 Kneel Bottom-up KB OH Press
10 Frog Pumps
3-5 Barbell Strict Press (build)

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: Find a Heavy 5, then MR @80%

WOD:
5rds
12 DB Press (50/35)
5/5 DB Step Up
8 T2B

BodyFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
10 Tuck Jumps 10 Frog Pumps
8 Banded Bent Hollow/Hollow Pullover
8/arm 1/2 Kneel DB OH Press

WOD:
22min AMRAP
10 T2B
10/10 DB Snatch
10 Box Jump (24/20)
40 Double Unders (3:1)

Barbell
Farmers Carry D&B
Build Bent Over Row 4×8
Straight V-Pull ups 4×6
Superset 4x:
10 Bent Over Fly
10 Front Raise
Pinch grip plate holds 2xME

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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