Saturday and Sunday, September 29 & 30
Saturday: 8am-10am: Open Gym/Performance Training 10am-11am: Strongman 11am: NO Class today! Sign up for HOC event! Get Registered for Hoosiers Outrun Cancer! Sunday: Rest Day
September 2018
Friday, September 28
CrossFit Test Day 3 ‘Kelly’ 5 rounds for time: 400m run 30 box jumps 39 wall ball shots Longevity 3 rounds for time: Run X meters X box jump/steps x wallball/squats QuickFit 15 min EMOM (3 sets): Station 1: Left Leg Bulgarian Split Squat x 10reps Station 2: Right Leg Bulgarian Split Squat x 10reps Station …
Thursday, September 27
CrossFit Skill: Pullup/CTB/Bar Muscle-Up A. hollow arch swing: beat swing B. Kipping swing w/blocking C. Kipping Pullup RX blocking or in band D. Dipping CTB w/ blocking or in bands E. Kipping bar MU WOD: For quality: reverse tabata :10on x :20off x 8 sets QuickFit 10, 9, 8, 7, 6, 5, 4, 3, 2, …
Wednesday, September 26
CrossFit Test Day 2 ‘Annie’ 50-40-30-20-10 reps for time: Double Unders Ab-mat Sit-ups Longevity 50-40-30-20-10 reps for time: Single Unders Equal plank hold :50/:40/:30/:20/:10 QuickFit A. 3 sets: Station 1: KB Romanian Deadlift x 8 reps 26-53# Station 2: Reverse Snow Angels x 20 reps Station 3: Banded Glute Bridges x 30 reps B. Tabata …
Tuesday, September 25
CrossFit Teams of 2: AMRAP 7 min synchro bar facing burpees QuickFit AMRAP 10 min: 10 cals of Assault Bike 10 L-seated Dumbbell Presses
Monday, September 24
CrossFit Test Day 1 5, 3-minute rounds of (25 min): 20 push presses Max-rep weighted strict pull-ups in remaining time Longevity 4, 3-minute rounds of (20 min): 20 push presses Max-rep ring rows in remaining time QuickFit In teams of 2, alternate movements: 12 wall ball shots 12 V-ups 12 burpees
Saturday and Sunday, September 22 & 23
Saturday 8-10am: Open Gym/Performance Training 10-11am: Strongman 11a-12p: Free Team Workout from the Hopper! Sunday Rest Day Get out and enjoy the great outdoors!
Friday, September 21
CrossFit + Longevity + QuickFit Retest Day 3 AMRAP 7 min: 200m row 50 double unders
Thursday, September 20
CrossFit and QuickFit Teams of 2 For time: 800m weighted run 50 push-ups 50 sit-ups 800m weighted run 50 knee push-ups 50 sit-ups 800m weighted run
Wednesday, September 19
CrossFit Retest Day 2 Front Squat 5-5-5-5-5 reps *treat this as an E3minx15 min Longevity Barbell/DB Front Squat 5-5-5-5-5 reps *treat this as an E3minx15 min QuickFit Every 10 minutes for 2 sets (20 min) Row 5 min max distance Max Wallball shots in 5 min
