CrossFit (Happy Halloween! Wear your costume to class and win a prize!) 5 rounds for time: 5 Deadlifts 10 Bar facing burpees Longevity 5 rounds for time: 5 Deadlifts X burpees QuickFit AMRAP 15 min: 100m row, 10 KB deadlifts 200m row, 20 KB deadlifts 300m row, 30 KB deadlifts 400m row, 40 KB deadlifts..
CrossFit In teams of 2, AMRAP 20 min: 5 toes-bar (partner A) 10 push-ups (partner A) 15 air squats (partner A) 5 toes-bar (partner B) 10 push-ups (partner B) 15 air squats (partner B) 5 toes-bar (partner A) 10 push-ups (partner A) 15 air squats (partner A) 5 toes-bar (partner B) 10 push-ups (partner B) …
CrossFit using a single dumbbell: 10 weighted pull-ups 40 overhead lunges (20 each arm) 10 weighted pull-ups 30 snatches, alternating arms (15 each arm) 10 weighted pull-ups 20 overhead squats (10 each arm) 10 weighted pull-ups 10 Turkish get-ups (5 each arm) 10 weighted pull-ups Longevity 10 ring rows 40 lunges (20 each leg) 10 …
Saturday Gym Closed Come support our teams at the JoCo Fall Brawl! Sunday Rest Day! Get out and enjoy the great outdoors!
CrossFit E1:30×20 min Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Push Jerk 1-1-1-1-1 reps Longevity E1:30×12 min Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps QuickFit AMRAP 10 min: 5 ring row 10 abmat situps 15 air squat
CrossFit Aerobic Capacity 30-min Air Bike; every 2 min get off and complete 150′ bearhug carry QuickFit Ascending ladder x 14min 2 cal row, 2 DB push press 4 cal row, 4 DB push press…
CrossFit Gymnastics Skill Development A. Handstand/Handstand kickups/handstand walks B. Death by handstand walk 10′ increments Longevity 30-20-10 Wallball Ring row QuickFit E5minx20 (4 sets) 1 min assault bike cals 1 min jump rope Run 400/300/200m *run should be completed in 2 min or less
CrossFit 50 wall-ball shots 50 pull-ups 35 wall-ball shots 35 pull-ups 20 wall-ball shots 20 pull-ups QuickFit Alt. Tabata 20on x 10off x 8 (8 min) odd: Russian KB swing even: burpees
CrossFit A. KB swing mechanics B. Team WOD AMRAP 15 min: Run 400m (together) 50 Russian KB Swings (split work anyhow, 1 person works at a time) Longevity A. KB swing mechanics B. AMRAP 12 min: Run 200m 25 Russian KB Swings QuickFit AMRAP 10 min: 10 wallball 1 box dip 9 wallball 2 box …
Saturday 8am-Noon: In House Competition 12:30p-2:30p: 8-year Anniversary Party! Sunday Rest Day
