July 2018

Thursday 7/19

  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.  

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Wednesday 7/18

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…  

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Monday 7/16

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

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Thursday 7/12

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.

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Tuesday 7/10

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

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