Posted on

February 21, 2020

QuickFit

Warm Up:
2rds
10m Quadruped Crawl
10 Pull-Up Progression
10 DU’s or DU practice

WOD:
5min – Max Meter Row
4min – Walking Lunges
3min – Burpees
2min – Pull-ups
1min – Double Unders
*Set clock for 15min, no rest between movements*

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10/10 MiniBand (ankles) Tall Plank Lateral Crawl
10/10 Kettlebell Deadbug
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
8RM

Choose Your Own Adventure:

WOD:  
5min – Max Meter Row
4min – Walking Lunges
3min – Burpees
2min – Pullups
1min – Double Unders
*Set clock for 15min, no rest between movements*

Flex:
4 Rounds
10/10 Rear Delt Band Pulls (Light Band)
10 Standing Arnold Press
10 DB Lateral Raises
10/10 Alt. DB Curls

Posted on

January 31, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
2 Wall Walks
5/5 Jumping Lunges
10 Pull up/T2B Progression

WOD:
15min Chipper:
250m Row
25 Pullups
250m Row
25 HRPU 250m Row
25 W. Lunge
250m Row
25 T2B
250m Row
25 HSPU
*Remaining time in WOD max meter row*
**Score is reps completed or meters rowed at finish**

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10 Band Pull Through
10 Pull up/T2B Progression
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4 x 6 (Build)
*Heavier than 1.22.20*

Choose Your Own Adventure:

WOD:  
250m Row
25 Pullups
250m Row
25 HRPU
250m Row
25 W. Lunge
250m Row
25 T2B
250m Row
*Chipper Style*

Flex:
4 Rounds
8 Bent Over DB Rows (Build)
16 Leg Raises
32 Banded Bicep Curls

Posted on

January 24, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Quadruped Crawl
5/5 Jumping Lunges
10 Band Pull Through

Partner WOD:
Total Work:
120 Cals AB
—————-
120 KBS – American
120 Pushups
120 Walking Lunge
*Partners switch every 12/8 cal until complete
**Partners work simultaneously until AB is complete
***120’s done Chipper style

CrossFit:

Warm Up:
Shoulder/Glute activation Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
10 Band Pull Through
5 Floor Press (Build to working weight)

Strength: Floor Press
4 x 6 (Straight)
* Weight from 1.17.20

Choose Your Own Adventure:

Partner WOD:
Buy In: 100 Cals AB
8rds
16 KBS – Russian – AHAP
8 Burpees
16 Mt. Climbers (R+L=1)
*Alternate Movements*

Flex:
4 Rounds
10 DB Pullovers (Build)
20 Banded Tricep Extensions
20 EB Strict Press

Posted on

November 4, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rounds:
10/10 Walking Lunges
10 Ring Face Pulls
30 Over the Line Quick Steps

WOD:
15min AMRAP
5 Pul-lups
5/5 KB Walking Lunges (Goblet)
20 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/10 Walking Lunges
10 Ring Face Pulls
3 Tempo (3311) Goblet Squat
3-5 Barbell Back Squat (build each round)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3×3 @ 100% 5RM

WOD:
20-16-12-8-4
Front Rack Lunges (95/65)
Pull-ups

Posted on

October 21, 2019

QuickFit

Warm Up:
2 rds
10/10 Mt. Climbers
15 KB GoodMorning
20 Frog Pumps

WOD:
50-40-30-20-10
Wall Balls
KBS – Russian (AHAP)
Walking Lunges
*20min cap*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20-25 Frog Pumps
2) 10-15 KB GoodMorning
3) :50 Wall Sit

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3×5 @ 90% 5RM

WOD: “Squirrelly Dan”
8min AMRAP
6/6 KB Walking Lunge (AHAP)
12 KBS – Russian
*KB in goblet position for lunges*

Posted on

September 26, 2019

CrossFit

Warm Up:
3 rounds
6 Double Bottoms-up KB Press
10 Scap Progression
4/4 Lunge Step With Vertical Flexion
:30 Nose-to-wall Handstand Hold

Strength:
15min Clock
Strict Pull-ups 4 x 6
Strict HSPU 4 x 6

WOD:
500m Row
50 S2OH (95/65)
25/25 Walking Lunges
500m Row
50 Wall Balls (20/14)
50 KBS – Russian (AHAP)
500m Row
*Chipper style*

BodyFit

Warm Up:
3 rounds
6 Double Bottoms-up KB Press
10 Scap Progression
4/4 Lunge Step With Vertical Flexion
10 Pushups

WOD:
500m Row
50 DB Push Press
25/25 Walking Lunge
500m Row
50 Wall Balls (20/14)
50 KBS – Russian (AHAP)
500m Row
50 HRPU
50 Situps
500m Row
*50’s can be split up*

Posted on

September 16, 2019

QuickFit

Warm Up:
Get Your Chili Warm
2 rounds of Cindy

WOD:
20 Minute AMRAP
5 Pull-ups
10 Pushups
15 Squats
100m Run

CrossFit

Warm Up:
Squat Prep
3 Rounds
5 Back Squats (Build)
6 Strict Pull-ups
8/8 Knee Hug Walking Lunges

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 6 x 4 (Build)

WOD:
10, 9, 8… 2, 1
Devil Press
10/10, 9/9, 8/8… 2/2, 1/1
Walking Lunges

Posted on

April 11, 2019

Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know.

CrossFit

Warm Up:
3rds
:15 BB Front Rack Lunge Hold (R&L)
10 Kip Progression
5/5 Pillar w/ arm reach
5/5 Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)

Partner WOD: “Dos Pescado”
21 Minute AMRAP
100m Sandbag Run
7 Pull-ups
14 Walking Lunges
*Alternate Rounds*

BodyFit 311

Warm Up:
500m Row – Easy
8min WAMRAP
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 Strict No Jump Burpees
10 Squat Progression
10 Kip Progression

WOD: “El Pescado”
1000m Row
80 Walking Lunges
750m Row
60 Wallballs (20/14)
500m Row
40 Pull-ups
250m Row
20 Burpees

Posted on

April 4, 2019

CrossFit

Warm Up:
3rds
:15 BB Front Rack Lunge Holds (R&L)
5/5 Pillar to Press up
10 DB Side Raises
5/5 Knee Hug Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)
*Heavier than 3.28.19*

WOD: “Lincoln Hawk”
6 Rounds
Down and Back Single Arm Front Rack KB Carry
10 Single Arm Front Rack KB Step-ups
*Alternate Arms Each Round

BodyFit 309

Warm Up:
30 Cal Row
8min WAMRAP
10 Scap Progression
10 Plate Touches
5/5 Walking Lunges

WOD: Tabata
Pull-ups
Ball Slams
Walking Lunges
Situps
Calories Row
*8 Rounds of each movement before proceeding to the next
**1 Minute Rest Between Movements

Posted on

January 7, 2019

Let’s get back to work! Day 1 of our new strength cycle and you’ll be seeing some new movements. Have fun and let us know what you think.
Reminder – Winter Wellness challenge begins in 2 weeks (Saturday January 19th). For anybody who needs some guidance on healthy long term food habits, accountablity to get back on track or both this is for you. Sign up with a friend and both of you will save $20! See a coach with any questions.

Warm Up:
8min WAMRAP
2/2 Spiderman w/ Rotation
:15 Modified Table Top Hold
5/5 Knee Hug Lunge Step
10 Scap Progression
Pole Squats

Strength: Bulgarian Split Squat
All Levels: 4 x 8/8 (Build)

WOD: “Fine Print”
5-10-15-20
Walking Lunge
Pullup
Mt. Climber (R+L=1)