CrossFit Gymnastics Skill: hollow/arch holds A. alt. tabata hollow/arch on floor :20onx:10offx8 (4 min) B. Toes-bar progression/skill WOD: AMRAP 8 min ascending ladder: Bike 2 cals, 2 toes-bar Bike 4 cals, 4 toes-bar Bike 6 cals, 6 toes-bar… Longevity A. hanging knee raise skill B. AMRAP 8 min ascending ladder bike 1 cal, 1 hanging […]
Saturday 8a-10a: Open Gym/Performance Training 10a-11a: Strongman Week 7 11a: Gym Closed for Cleaning Sunday Rest day Get out and enjoy the great outdoors!
Saturday and Sunday, October 6 and 7 Read More »
CrossFit: Skill: Rope Climb Skill Work 1. Rope lowers 2. Spanish Wrap 3. J-hook WOD: Teams of 2, alternating rounds for QUALITY tabata: :20 on x :10 off x 8 sets (8 min) P1: rope climb, P2: rest Longevity Active Recovery/Mobility QuickFit A. 3 sets: Goblet Squat x 10 reps Banded Hamstring Curls x 20
CrossFit AMRAP 7 min: 1 box jump, 1 toes-bar 2 box jump, 2 toes-bar 3 box jump, 3 toes-bar… QuickFit 5 rounds for max calories/reps of: (15 min) 30 seconds of Rowing Rest 30 seconds 30 seconds of Reverse Lunges Rest 30 seconds 30 seconds of Assault Bike Rest 30 seconds
Thursday, October 4 Read More »
CrossFit Teams of 3 AMRAP 16 min: 300m row (rest station) 20 DB hang squat cleans (rest station) 10 Strict Pull-ups (rest station) Longevity Skill: medball hang clean WOD: AMRAP 12 min: Row 200m 15 medball hang squat cleans 8 ring rows QuickFit AMRAP 10 min: 2 burpee, 2 alt. DB snatch 4 burpee, 4
Wednesday, October 3 Read More »
CrossFit E3min x 30 min (10 rounds) 3 Strict press, immediately into 10 DB bent over row on each side + 10 DB side bends on each side QuickFit EMOM x 12 (4 sets) 1. Max Calories of Assault Bike 2. Max Situp/Tuckup/V-ups 3. Max Medball slams
Tuesday, October 2 Read More »
CrossFit E2min x 5 rounds (30 min) 1. Run 2. Bike 3. Row Longevity E2min x 4 rounds(24 min) 1. Run – 100m laps in 90 sec 2. Bike – max distance in 90 sec 3. Row – max distance in 90 sec QuickFit E4 min x 12 min (3x) Run Russian KB Swing
