CrossFit: 7, 2-minute rounds of: (14min) 20 calorie row Max rep GHD sit-ups Quickfit: Teams of 2: AMRAP 10 min: Partners complete 5 cals on assault bike while P1 is doing 5 cals, P2 is completing abmat sit-ups once P1 completes 5 cals, partner switch places and continue until 10 min ends.
CrossFit: AMRAP 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 15 kettlebell swings Longevity: AMRAP 15 min: 5 ring rows 10 wallballs 15 russian KB swings Quickfit: AMRAP 10 min: 2 burpee, 2 KB deadlift 4 burpee, 4 KB deadlift 6 burpee, 6 KB deadlift…
CrossFit: Skill: Hang Clean 1. Burgener Warmup 2. Hang Power Clean + Front Squat 3. Hang Clean WOD: Hang Squat Clean 3-3-3-3-3-3-3 reps *Treat as an E2min Quickfit: 3 rounds: Run Meters 15 Goblet Squats
CrossFit: 3 rounds for time of: 25 deadlifts Bike 1,000 meters Longevity: 3 rounds for time: 20 KB deadlifts Bike meters Quickfit: Every 6 minutes, for 18 minutes (3 sets): 2 min max cal row 2 min max alt. arm DB snatches 2 min max pushups
Saturday 7/14: 8-10am: Open Gym/performance training 10-11am: Endurance 11am-Noon: FREE Team Workout (from the hopper) Sunday 7/15: Rest Day! Get out and enjoy the great outdoors. Go kayaking, hiking, running, etc.
Saturday 7/14 & Sunday 7/15 Read More »
CrossFit: Test Day #3- aerobic capacity Row 5,000 meters Longevity: Max distance row in 20 min. Quickfit: Max distance row in 20 min.
The 4:15pm CrossFit class working on their gymnastics skills of ring support holds and ring support bottoms with Coach Shaun. CrossFit: gymnastics/ skill/ asymmetry A. “Tabata”- Ring Support Holds and Ring Support Bottoms: 8 x 20 secs/ 10 secs Tabata Ring Support Hold Tabata Ring Support Bottom B. Ring Rows (False Grip)’s 3×10 C.
CrossFit: Test Day #2- Traditional CF Benchmark Fran 21-15-9 for time of: Thrusters Pull-ups Longevity: unweighted fran: 21-15-9 reps for time: Air Squat Ring Row Quickfit: AMRAP 15 min: 5 cal assault bike 10 wallball 15 ring rows
CrossFit: Team Workout AMRAP 12 Min: GHD Sit-ups Dumbbell Overhead Walking Lunges (Right) Dumbbell Overhead Walking Lunges (Left) *Partner 1 is completing 20 sit-ups, while Partner 2 completes 10 R arm OH lunges and 10 L arm OH lunges. Quickfit: Team Workout AMRAP 12 Min: GHD Sit-ups Dumbbell Overhead Walking Lunges (Right) Dumbbell Overhead Walking
