July 2018

Tuesday 7/31

CrossFit KB skill work: single arm swings + switches KB single arm clean KB single arm front squat KB single arm lunges KB single arm push press KB windmill WOD: 4 rounds x 3 min w/ 1 min rest between rounds (16 min total) 1 single arm swing 1 single arm clean 1 single arm […]

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Monday 7/30

CrossFit – Test Day 1 “Elizabeth” 21-15-9 reps for time: Power Cleans Ring Dips Longevity 21-15-9 reps for time: Medball power clean Box dips QuickFit AMRAP 15 min: 15/12 Assault Bike Calories 10 Alternating Single-Arm DB Snatches 20 Alternating Reverse Lunges w/ DB

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Friday 7/26

CrossFit: The Beach 2014′ *sub rowing for swimming; 50 kettlebell thrusters (35/26lb.) 30 burpees Swim 500 yards/ Row 2,000m 30 burpees 50 kettlebell thrusters (35/26lb.) Swim 250 yards/ Row 1,000m Quickfit: Alternating EMOM x max reps each min: 15 min (5 rounds) Min 1: calorie assault bike Min 2: DB renegade row Min 3: rotational

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Thursday 7/26

  CrossFit: Muscle up Biathlon 2014′ 400-meter run 18 muscle-ups (rings) 400-meter run 15 muscle-ups 400-meter run 12 muscle-ups *Each time the athlete breaks a set of muscle-ups they must run a 200-meter penalty lap. Quickfit: 3 min AMRAP, w/ 1 min rest x 3 rounds (12 min) 14 situps 14 lunges  

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Wednesday 7/25

CrossFit: Clean- HSPU 2010′ 7 rounds for time of: 2 cleans 4 handstand push-ups Longevity: Alternating EMOM x 7 rounds (14 min) Odd: Medicine Ball Cleans Even: Push-up + DD Quickfit: 3, 4 min rounds w/ 1 min rest after each round (15 min total) Run 400/300/200m in remaining time inside 5 min complete AMRAP:

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Friday 7/20

CrossFit: For max reps at each station: 20x10x8 (20min) Tabata dumbbell shoulder press Tabata weighted jumping lunges Tabata ring dips Tabata weighted walking lunges Tabata dumbbell push presses * The tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations. Quickfit: 4 rounds

Friday 7/20 Read More »

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