October 2018

Wednesday, October 31

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..

Tuesday, October 30

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) …

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Monday, October 29

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 …

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Friday, October 26

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

Thursday, October 25

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…

Wednesday, October 24

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

Tuesday, October 23

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

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