Posted on

August 21, 2018

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Progression
:15 Table Top Stretch
5 Strict No Jump Burpees
15 Air Squats

Strength:
All Levels: On a 15min clock
4 x 6 Strict Pullups
4 x 6 Strict Dips
*Add weight if necessary*

Team WOD:
“The Chipmunks”
Teams of 3
Run: 400m-200m-100m
100 Pullups
150 Burpees
200 Wall Balls
*Each team member must run each distance 1 time*
**Further explanation in class**

BodyFit: 247

Warm Up:
5rds of “Cindy”
*20 Double Unders/Practice between each round*

For Time:
50 Pullups
50 Calories (AB/Row)
50 Burpees
50 Calories (AB/Row)
50 Wallballs
500 m Run
50 Double Unders
*Switch between AB and Row*
**Compare to 8.31.17**

Posted on

August 31, 2017

CrossFit:

Warmup:
Chubbs Sequence
3rds
4 – :05 HS Hold w/ :03 eccentric
2/2 Leg Cradle Lunge Step Vert. Flex/Ext
100m Jog

Strength:
Pistols
All Levels: 4 x (6-8)
HSPU
All Levels: 4 x (6-8)

WOD:
“The Chipmunks”
Teams of 3
Run: 400m-200m-100m
100 Pullups
150 Burpees
200 Wall Balls
*Each team member must run each distance 1 time*
**Further explanation in class**

BodyFit: 134

Warm Up:
5rds of “Cindy”
*20 Double Unders/Practice between each round*

For Time:
50 Pullups
50 Calories (AD/Row)
50 Burpees
50 Calories (AD/Row)
50 Wallballs
500 m Run
50 Double Unders