Posted on

June 20, 2019

CrossFit:

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progression
10 Wall Balls
10 Plate Touches

Strength: 15min clock
4 x 7/7 BB Walking Lunge
4 x 5 Strict Pullups *Add weight if necessary

WOD: “Chipped Ham”
60 Wall Balls (20/14)
50 Ball Slams
40 Situps
30 Pullups
20 Cals Rower
10 Burpees
*WOD is completed using a Tabata format*

BodyFit: 330

Warm Up:
3rds
250m Row
10 Kip / Kipping Practice
10 Squat Progression
5 Strict No Jump Burpees
10 Plate Touches

WOD:
60 Wall Balls (20/14)
50 Ball Slams
40 Situps
30 Pullups
20 Cals Rower
10 Burpees
20 Cals Rower
30 Pullups
40 Situps
50 Ball Slams
60 Wall Balls
*WOD is completed using a Tabata format*

Posted on

May 30, 2019

CrossFit:

Warm Up:
3rds
1:10 Deadbug
:15 Table Top Stretch
10 Squat Progession
10 Banded Good Mornings
Deadlifts (Build to working weight)

Strength:
All Levels: 15min clock
4 x 8 Dips
4 x 8 DB RDL

WOD: “Taste”
4rds
15 Wall Balls
15/10 Cals AB
15 Deadlift (185/135)
Rest 1min

BodyFit: 326

Warm Up:
Get Your Chili Warm
8min WAMRAP
10 Squat Progression
8 Box Jumps
4 Burpee Walkups

WOD:
20min AMRAP
15 Wall Balls
15/10 Cals AB
15 Burpees
15 Box Jumps

Optional Finisher:
Accumulate 30 Strict Hanging Knee Raises / Hanging Straight Leg Raises
Accumulate 4:00 total of Side Pillars

Posted on

May 20, 2019

Test Week! We’ll be getting after Squat, Bench and Deadlift this week so be ready to come in, hit some PR’s and see how much you’ve progressed over the last few months. Excited to see what you all do.

Warm Up:
Squat Prep
3rds
6 Strict Pullups
5 Tempo Goblet Squats (:03 down, :02 hold)
Back Squats

Strength: Back Squat
Level 1: 3RM
Level 2: 1RM
Got get a PR!

WOD: “Karen”
For Time
150 Wall Balls (20/14)
*Compare to 5.14.18*

Posted on

May 16, 2019

CrossFit:

Warm Up:
8min WAMRAP
10 Banded Pullaparts
10 KBS (Build)
10 True Pushups
10 Air Squats
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

Partner WOD: “Blaze and AJ”
16min AMRAP
18 Wall Balls (20/14)
12/8 Cals AB
6 Devils Press
*Partners alternate movements*

BodyFit: 322

Warm Up:
10min WAMRAP
10 KBS – Build
10 Squat Progression
5 Strict No Jump Burpees (Add weight each round)
:10 AB Sprint (Add :05 each round)

Partner WOD:
40/28 Cals AB
150 KBS – American
40/28 Cals AB
100 Wall Balls (20/14)
40/28 Cals AB
50 Devils Press
40/28 Cals AB
*1 work, 1 rest, split however*

Posted on

May 2, 2019

CrossFit

Warm Up:
Ankle Circuit
3rds
20 Double Unders / Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progession
8 Goblet Squats (Build to working weight)

Strength:
15 Minute Clock
4 x 6 Pull-ups
4 x 6/6 Bulgarian Split Squats

WOD:
5 Rounds
10 T2B
20 Goblet Squats (53/35)
40 Double Unders (3:1)

BodyFit 318

Warm Up:
Chili Warm – 3min
8min WAMRAP
25 Double Unders / Practice
10 Squat Prgression
10 Kips / Kipping Practice

WOD:
7 Minute AMRAP
5, 10, 15…
Wallballs
25 Double Unders (3:1)
*Rest 5 Minutes*
7 Minute AMRAP
100m, 200m, 300m…
Run or Row
10 T2B
*Rest 5 Minutes*
60/40 Cal Assault Bike

Posted on

April 18, 2019

CrossFit

Warm Up:
Run 400m
8min WAMRAP
10 Scap Progression
10 Squat Progression
20 Double Unders / Practice

Partner WOD: “Ein, Zwei, Drei, Vier, Fünf”
___ x 1 Mile Run
___ x 100 Double Unders
___ x 100 Wall Balls (20/14)
___ x 100 Abmat Situps
___ x 100 Pull-ups
*Assign a number from 1 – 5 for each movement*
*Can break up the movement and order however you like*

BodyFit 313

Same as CrossFit

Posted on

February 14, 2019

CrossFit

Warm Up:
Hip Mobility
8min WAMRAP
20 Double Unders / Practice
5/5 Reverse Lunge to High Knee
:45 Pillar
5 Box Jumps (30/24)

Strength: Weighted Step Up
All Levels: 3 x 3/3

Partner WOD:
“Tunnel of Love”
50 – 30 -10
Cals Assault Bike
100 – 60 – 20
Wall Balls (20/14)
Box Jumps (24/20)
Double Unders (3:1)

BodyFit 295

Warm Up:
10 min WAMRAP
20 Double Unders / Practice
10 Squat Progression (Air ->Wall Ball)
10 KBS – Russian (Build to working weight)

WOD:
“From Russia with Love”
25 Cals Assault Bike
100 Wall Balls (20/14)
25 Cals Assault Bike
100 Russian KBS
25 Cals Assault Bike
100 Double Unders (3:1)
25 Cals Assault Bike

Posted on

January 17, 2019

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Depressions
:40 Pillar with pushup
5/5 Reverse Lunge to high knee
15 Banded Hamstring Curls

Strength: Weighted Step Up
All Levels: 3 x 7/7
*Heavier than 1.10.19*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*
**Compare to 1.18.18**

BodyFit: 287

Warm Up:
3rds
25 Double Unders
20 Air Squats
15 Elevated Pushups
10 KB Good Mornings

WOD:
For Time
50 Calorie Row
50 Box Jump Overs
50 DB RDL
50 Wall Balls
50 Pushups
50 Wall Balls
50 DB RDL
50 Box Jump Overs
50 Calorie Row
*Compare to BF 088 from 3.9.17*