Monday 12/18
CrossFit: Back Squat 10-5-3-1-1-1-1 QuickFit: 90 sec of rowing 30 sec of rest 90 sec of russian KB swings 30 sec of rest 90 sec of assualt bike 30 sec of rest 90 sec of plank hold
December 2017
Friday 12/15
Did you know we’re on Snapchat?! See what we’re up to when you’re not at the gym. We’re probably working hard…and getting into a little shenanigans. Find “hoosiercrossfit” on snapchat CrossFit: In teams of two: As parter one completes set number of calories on the bike, partner two completes max reps of the movement that
Thursday 12/14
CrossFit: 3 sets of: Dumbbell shoulder press x 6-8 reps Rest 45 seconds V-ups/tuck ups x 30-45 seconds Rest 45 seconds Jump rope technique SU/DU forward and back x 45-60 seconds Rest 45 seconds B. “Lucky Stevens” Complete as many rounds and reps as possible in 7 min of: 7 box jumps 7 burpees 7
Wednesday 12/13
CrossFit: A. Three sets of: Back squat x 8-10 reps @ 45-65% Rest 60 seconds Nose-to-wall/Box handstand hold x 45-60 seconds Rest 60 seconds Side plank x 30 seconds each side Rest 60 seconds B. In teams of three, row as many meters as possible in 12 minutes QuickFit: 3 rounds for time: Ring Rows
Tuesday 12/12
CrossFit: A. 15 min Three sets of: Strict pull ups x 6-8 reps Rest 60 seconds Box Step-ups x 10 reps each leg Rest 60 seconds Double-under practice x 60 seconds Rest 60 seconds B. Rounds of 15, 10 and 5 reps for time of: Dumbbell Clean and jerk Sit-ups QuickFit: In teams of three,
Monday 12/11
CrossFit: A. Row Technique B. For time: Goal 10 min Row 1000 meters 20 Burpees over the concept 40 Thrusters QuickFit: Round of 15,10 and 5 reps for time of: Dumbbell Clean and Jerk Abmat Sit-ups
Friday 12/8
CrossFit: Four sets of: Front squat x 5 reps Rest 60 seconds handstand walk skill work x 1min Rest 60 seconds hollow hold/ rocks x 45-60 seconds Rest 60 seconds QuickFit: E4min x 16min: 10 Kettlebell front squat 200m Run
Thursday 12/7
CrossFit: 3, 3 min rounds, with 2 min rest between each. Choose ANY weight for each movement to move most weight possible in each 3 min session. Reps x load = score 0-3 min: Deadlift 2 min rest 5-8 min: hang power clean 2 min rest 10-13 min: shoulder-overhead QuickFit: Teams of 4: AMRAP 12
Wednesday 12/6
CrossFit: In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 min of: 12 Dumbbell Thrusters 12 alternating reverse lunges with DB QuickFit: For 10 minutes 10 calorie row 5 burpees
