Posted on

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*

Posted on

June 29, 2017

CrossFit:
Warmup:
Chubbs Sequence
3rds
2/2 Seesaw Walks
10 Goblet Squats (Moderate)
5 Power Cleans (Build)
5 Push Press

Strength:
Pistols
All Levels: 3 x 6-8

Partner WOD:
“Pam and Tommy Lee”
30-20-10
A) Cal Row/B.O.B
B) Cleans/Wall Balls
C) Jerks/Pullups
*(135/95)

BodyFit 117:

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

“The Chief”
3 min AMRAP x 5
3 Power Cleans (135)
6 Push-ups
9 Squats

Rest 1 minute