Monday 1/8
CrossFit: 15.5 version 2.0 27-21-15-9 reps for time of: Row Calories DB Thrusters QuickFit: Two sets for max reps each, running against a 4-minute clock 30/20 cal bike 15 air squats Max reps burpees *rest 4 minutes between sets
January 2018
Saturday 1/6 and Sunday 1/7
Saturday: 8am-11am Open Gym 11am – Free Bring a Friend Workout! Sunday: Rest Day!
Saturday 1/6 and Sunday 1/7 Read More »
Friday 1/5
CrossFit: 2 person teams, 1 works at a time AMRAP 12 min: 10 cal bike 15 push-ups 20 single-leg squats, alternating Longevity: AMRAP 10 Min: 5 cal bike 10 push-ups 15 squats QuickFit: For time: 40 Wall ball shots 20 KB swings 30 Wall ball shots 15 KB swings 20 Wall ball shots 10
Thursday 1/4
CrossFit: A. Overhead Squat prep https://www.youtube.com/watch?v=HgEgIGE2ZI8 B. Overhead Squat 1-1-1-1-1-1-1 reps *treat as an E2min QuickFit: 4 rounds: DB Push Press x 8 KB Deadlift x 8 Burpee x 8
Wednesday 1/3
CrossFit: 10 Min AMRAP 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc… Longevity: 10 min AMRAP 2 burpee, 2 KB deadlift 4 burpee, 4 KB deadlift 6 burpees, 6 KB deadlift… QuickFit: for max reps/calories: 3 minutes of rowing (calories) 1 minute Rest 3
Tuesday 1/2
CrossFit: “Jackie” 1000m Row 50 Thrusters 30 Pull-ups QuickFit: 3 rounds for time of: 12/8 Assault Bike Calories 18 Russian Kettlebell Swings 24 Sit-ups
