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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

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October 15, 2019

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10-15 Hollow Pulldowns
2) 3 wall walks
3) :10-:20 Chin over bar isometric hold

Strength:
15min Clock
Strict Pull-up 4×5
Strict HSPU 4×5

WOD:
6 x Every 2min
8 T2B
8 S2OH (135/95)
8/6 Cals AB

BodyFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10-15 Hollow Pulldowns
2) 3 wall walks
3) :10-:20 Chin over bar isometric hold

WOD:
1000m Row
80 Ball Slams/Plate Touches
750m Row
60 Situps
500m Row
40 T2B
250m Row
20 Burpees

Barbell

Floor Press, find Heavy 5. Then MR at 80%.
Seated DB Press 4×8(straight)
Superset – 4 rounds:
12 Bench Dips
10/10 Concentration curl
Trunk: Weighted Sit Ups 5×20

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October 9, 2019

QuickFit

Warm Up:
EMOM 6 mins:
1) 100 m Run
2) :30-:45 DB Sumo DL Pulses
3) 10-15 Banded Hollow PullDown

WOD:
100-200-300-400-500m
Run 5-10-15-20-25
DB Cleans (50/35)
Pull-ups
*20min Cap*

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10-15 Banded Hollow PullDown
2) 10-15 Scap Push-ups
3) 8-12 Low Hang Muscle Clean

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 5 RM – Go get a PR!

WOD:
12min AMRAP
3,6,9,12…
T2B
DB Clean (50/35)
100m Run

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September 17, 2019

CrossFit

Warm Up:
Shoulder DROM
3 Rounds
5/5 Bottoms-up KB press
6 Box Jumps (build)
10 Kips/Kipping Practice

Strength:
15 Minute Running Clock
Landmine Press 4 x 6/6
Dips 4 x 6

WOD:
10 Minute AMRAP
10 T2B
10 Box Jumps (24/20)
10 S2OH (115/85)

BodyFit

Warm Up:
Shoulder DROM
3 Rounds
5/5 Bottoms-up KB press
6 Box Jumps (build)
10 Kips/Kipping Practice
:10 AB Sprint

WOD:
20 Minute AMRAP
10 T2B
10 Box Jumps (24/20)
10 S2OH (115/85)
10 Cals AB

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September 11, 2019

QuickFit

Warm Up:
Get Your Chili Warm
2rds
10 Box Jumps
10 KBS – Build
5 Burpees

WOD:
18min Clock – :30 on / :30 off
Box Jumps
KBS – Russian – AHAP
Burpees

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
3rds
10 FS (Build)
10 Push Press (Build)
10 Box Jump (Build)
10 True Pushups

WOD
“9-11 Tribute”
For Time:
2001 Meter Row or Run
11 Box Jump 30″/24″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center