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December 9, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
5 sit squats (on med ball)
20 Frog Pumps
10 Windshield Wipers

WOD:
:30 on :30 off
Accumulate 100 of each – Wall Balls & Cals AB
Min 1: Wall Balls
Min 2: Cals AB

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 sit squats (on med ball)
20 Frog Pumps
10 Windshield Wipers
5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 5×1 (build) – NO MISSES

Partner WOD:
Tabata
Cals AB
*8 rounds each*

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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 25, 2019

The holiday schedule for this week is as follows:
Wednesday Nov. 27th
4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14) 
CANCELLED 6:30 PM CrossFit & 6pm Cycle
Thursday Nov. 28th
9am Team WOD (uncapped) and 9am Cycle (Limit 9) 
Friday Nov. 29th
10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)
Saturday 30th : Regular schedule

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
10/side Mountain Climbers
10 WB Goblet Squat
10/side Side Plank Rotations

WOD:
15min AMRAP
25 Wall Balls
25 Renegade Rows
50 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
5 Tempo (33X1) Banded Front Rack Squat
10/side Side Plank Rotations
6 Lateral Tuck Jumps Over the Bar
5 Hang Squat Clean (build)

Strength: Front Squat
Level 1: 3×5 (+5lbs)
Level 2: 8 Min EMOM – 3 reps (build) *From the floor

WOD:
10-1 Squat Clean (135/95)
1-10 B.O.B
*Compare to 3.8.18

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November 7, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
12/side MiniBand (at ankle) Sidestep On Toes
10 Goblet Squat (build each round)
10 3-point Drill
5 Barbell Deadlifts (build each rd.)

Partner WOD:
25min AMRAP
60 Double Unders (3:1)
30 Wall Balls
15 Deadlift (225/165)

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
12/side MiniBand (at ankle) Sidestep On Toes
10 Goblet Squat (build each round)
10 3-point Drill
5 Barbell Deadlifts (build each rd.)

WOD:
25min AMRAP
60 Double Unders (3:1)
30 Wall Balls
15 Deadlift (225/165)

Barbell

Hang Clean – Heavy Single 60% of Single for MR
Landmine rows 4×10
Lateral Raise 4×10 (half/full)
SuperSet 4x:
25 Russian Swing
25 Sit ups

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October 28, 2019

QuickFit

Warm Up:
2 rds
10/10 Mt. Climbers
25 Frog Pumps
5 Tempo 3311 Wall Ball Squat

WOD:
18min AMRAP
5 Burpees
10 Wall Balls
15/10 Cals AB
*Add 5 burpees and 10 Wall Balls each rd*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 25-30 Frog Pumps
2) 15-20 KB GoodMorning
3) 3-5 Tempo 3311 Goblet Squat

Strength: Back Squat
Level 1: 1×5 (+5lbs)
Level 2: 3×4 @ 95% of 5RM

WOD:
3rds
50 Wall Balls
Rest 1:1

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October 23, 2019

QuickFit

Warm Up:
2 rds
10 Burpees
20 Air squats
:30 Forearm Plank Hold

WOD:
15min AMRAP
100-200-300…Meter Row
20 Situps

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 10 3-Point Drill
2) 10-15 Banded GoodMorning
3) :50 Superman Hold

Strength: Deadlift
Level 1: 3×5 (+10lbs)
Level 2: 3×5 @ 90% 5RM

WOD:
Partner WOD
4 Rounds
250/250m Row
10-20-30-40
Wall Balls
Situps
*Split row evenly, then both partners work simultaneously on WB and Situps. One rests, one works*

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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*

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October 17, 2019

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 20 -25 Frog Pumps
2) 10-15 KB Good Mornings
3) 10-15 Scap pull downs

Strength:
15min Clock
Weighted Step Ups 4×6
Chin-ups 4×6

WOD:
5rds
15 Wall Balls (20/14)
15 KBS – American (AHAP)
D&B Front Rack KB Carry x 2

BodyFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 20 -25 Frog Pumps
2) 10-15 KB Good Mornings
3) 10-15 PVC lift offs

WOD:
5rds
10 Wall Balls
10 Goblet Squats
5rds
10 Wall Balls
10 KBS – American
5rds
10 Wall Balls
D&B Waiter Walk
*Compare to BF 080*

Barbell
Pendlay Row, find heavy 5
Double OH grip Axle bar deadlift, build to heavy single
DB Rows 4×10/10 Build then MR @ 2nd set weight
Trunk: Superset 4 rounds – 25 straight leg sit up and Plate Raises MR

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October 7, 2019

QuickFit

Warm Up:
EMOM 6 mins:
1) :30-:40 Mountain Climber
2) 15-20 Frog Pumps
3) 10-15 DB Good Morning

WOD:
18min AMRAP
18 Wall Balls
9 Devil Press
36 Double Unders (3:1)

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 15-20 Frog Pumps
2) :30-:45 Mountain Climbers
3) :30-:45 Wall Sit

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

WOD:
30-25-20-15-10-5
Wall Balls
25-25-25-25-25-25
Double Unders (2:1)