February 2018

Wednesday 2/28

CrossFit: 15.3 Complete as many rounds and reps as possible in 14 min of: 7 ring muscle-ups 50 wall-ball shots 100 double-unders Longevity: AMRAP 14 min: 7 ring rows 21 air squats 42 SU jump rope QuickFit: 4 rounds: 10 cals arms and legs 10 cals arms only 10 cals legs only

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Monday 2/26

CrossFit: 15.5′ V2.0 27-21-15-9 reps for time of: Row (calories) DB Thrusters Longevity: Row max cals 4 min DB thrusters 4 min Row cals 3 min DB thrusters 3 min Row cals 2 min DB thrusters 2 min Row cals 1 min DB thrusters 1 min QuickFit: 2 sets for max reps, each against a

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Friday 2/23

**Morning Classes ONLY CrossFit: Teams AMRAP 15 min: Run 200m 2 person teams P1 runs 200m, P2 rests P2 runs 200m, P1 rests Longevity: Every 2 minutes, for 18 minutes: Station 1: DB death march x 20 reps Station 2: Tempo push-ups x 10-15 reps Station 3: ring rows x 8-12 reps QuickFit: AMRAP 15

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Wednesday 2/21

CrossFit: A. Overhead squat prep/mobility B. Overhead squat 1-1-1-1-1-1-1 reps E2MOTM Longevity: Back Squat 1-1-1-1-1-1-1 reps E2MOTM QuickFit: 40 wall ball shots 20 box jump or step 30 wall ball shots 15 box jump or step 20 wall ball shots 10 box jump or step

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Monday 2/19

CrossFit: For time: 60 single-leg squats, alternating 50 wall-ball shots 40 box jumps 30 deadlifts 20 power cleans 10 front squats Longevity: A. setup. review todays movements B. 1 min each: 1. box step ups 2. wallball/squat to ball 3. box jumps/plate jump 4. KB deadlift 5. medball power clean 6. goblet squat QuickFit: For

Monday 2/19 Read More »


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