Posted on

July 31, 2018

CrossFit: 

Warm Up:
6min WAMRAP
10 Scap Progression
10 Plate Touches
Hip Mobility

Skill: Turkish Getup

Strength: 15min running clock
4 x 6 Strict Pullups *Add weight if necessary
Work to heavy Turkish Getup *Right & Left

WOD:
“Twosday”
Every 3:00 x 5
8 T2B
10 Ball Slams
12/8 AB Cals

BodyFit: 241

Warm Up:
Shoulder DROM
3rds
10 Kips / Kipping Practice
10 Plate Touches
15 Straight Leg Lifts
:20 AB Sprint

Partner WOD:
50-40-30-20-10
Calorie AB
Ball Slams
Pullups
Situps
*Work can be split however but must be equal*

Posted on

March 1, 2018

Don’t forget tomorrow evening is the second week of the Alpha Open and FNL.  If you can’t make it tomorrow Saturday at 10am is the designated make up time.  IF you can’t make either time see a coach to schedule before next Monday.

CrossFit: 

Warm Up:
Ankle Circuit
Overhead/Wrist Mobility
3-4-5 PA Snatch Warmup
10/10 Russian Twists
20 Double Unders /Practice

Strength:
Snatch
All Levels: 10min to build to a challenging 3 reps

WOD:
“Throwback”
5rds
3 T&G Snatch (AHAP)
5/5 Rotational Ball Slam
20 Double Unders (2:1)
Rest :60

BodyFit: 200

Warm Up:
Get Your Chili Warm

Skill Work: 15min
Turkish Getup

WOD:
For Time
200 Air Squats
200 Situps
200 Lateral Hops
*Every 4min 200m row*
**Movements can be broken up however you like**

Posted on

August 29, 2017

CrossFit:

Warmup:
Shoulder DROM
3rds
10/10 Sin Arm Strict Press
10 Kips/Kipping Practice
10 Lat. Over and Back
5 Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 3 (Straight)
*Add weight 8.22.17*

WOD:
“Ballin'”
10 min AMRAP
10 S2OH (95/65)
10 T2B
10/10 Lateral Hops

BodyFit: 133

Skill:
Turkish Get up
10min to find max weight

For Time:
25-20-15-10-5
T2B
Pushup
50-40-30-20-10
KBS

Posted on

February 10, 2017

Reminder: Tonight Sadie Hawkins event RAW Training in the North Hills.  Event begins at 6:30, is laid back and fun.  Come cheer myself and G$ on and see an local event in action.  Hope to see you there.

Warm Up:
4rds
:45 Deadbug
8 BB Good Mornings (Build)
8 BB Bent Over Row (Build)
4 Speed Deadlifts (135/95)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 2 (Build)
*Build to a heavy double over 5 sets goal being 95%+ of 1RM

Choose Your Adventure:
A) Flex Sesh
4rds
10 OH DB Tricep Extension
10 Standing BB Curl
10 Evil Wheels

B)
For Time
750m Row
50 KBS – Russian (AHAP)
25 Pullups
1/1 Turkish Getup
*Same KB for swings and getup

Posted on

December 29, 2016

CrossFit:

Warm Up:
Deadbugs – 3 x :50/:50
4rds
4 Broad Jumps
8 Strict Pullups

Skill:
Turkish Getup
*15min to work to the heaviest load possible

WOD:
“Dirty Dozen”
6rds
12 Deadlifts (225/155)
12 Box Jumps

BodyFit: 068

Trunk:
3rds
10/10 Partner Russian Twists
10/10 Standing Teapots

Warm Up:
4rds
5 Pullups
10 Pushups
15 Squats
*Easy pace

WOD:
5rds
15 Box Jumps (24/20)
15 KBS – American (53/35)
15 Wall Balls (20/14)
15 Burpees