Karen crushing Karen in today’s CrossFit workout of 150 Wallballs or time! CrossFit: CrossFit Benchmark Karen- 150 Wallballs for time Quickfit: 10 min: 4 min max cal bike 3 min max jump rope 2 min max reverse lunges 1 min max burpees
CrossFit: Teams of 3- Team mates run through 1 @ time while other 2 team mates rest. AMRAP 15min: 5 cal Assault Bike 10 Box step/ Jump overs 50′ Odd Object Chest Carry 25′ down, 25′ back Longevity: Teams of 3- Team mates run through 1 @ time while other 2 team mates rest. AMRAP …
Working on the Push Press skill work for tonight’s 6:45pm WOD! CrossFit: A.1 Push Press 3-3-3-3-3 A.2 Strict Pull-up 3-3-3-3-3 Quickfit: In teams of 3, with only one member working at each station at any one time, complete 3 sets each of: Station 1- 500 Meter Row Station 2- 400 Meter Run Stations 3- Rest
Saturday: Gym Closed Today- Regionals Weekend in Nashville, TN! Sunday: Rest Day! Get out and enjoy the great outdoors!
CrossFit: Test Day #3 Row 5000 m. Longevity: Max Distance Row in 20 min. Quickfit: Max Distance Row in 20 min.
Great positioning on the hollow and arch swings tonight! CrossFit: Gymnastics/Skills/Asymmetry A. “Tabata” Ring Support Holds and Ring Support Bottoms: 8×20 secs / 10 secs B. Ring Rows (False Grip)s 3×10 C. Beat Swings 4×8 Quickfit: 2 min Assault Bike max cals 25 Russian Swings 1:30 min Assault Bike 20 Russian Swings 1 min Assault …
CrossFit: Test Day #2 Fran 21-15-9 Thrusters Pull-Ups Longevity: Unweighted Fran 21-15-9 Air squats Ring Row Quickfit: AMRAP 15min: 5 cal Assault Bike 10 Wallball 15 Ring Rows
The 6:45pm class completing the lunges in today’s workout! CrossFit: 2 person teams AMRAP 12 min: 20 GHD sit-ups 10 DB Overhead Walking Lunges (R arm) 10 DB Overhead Walking Lunges (L arm) QuickFit: AMRAP 12 min: 3 DB Deadlift 3 DB Hang Power Clean 3 DB Front Squat 3 DB Shoulder-Overhead 12 cal Assault …
CrossFit: Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Push Jerk 1-1-1-1-1 reps *use heaviest weight per set
Saturday: Fit for our Fallen: Murph Workout! Sunday: Rest Day!