CrossFit Retest Week, WOD #1 5, 3-minute rounds (25 min) of: 20 push presses Max-rep weighted strict pull-ups in remaining time Longevity 4, 3-minute rounds (20 min) of: 20 push presses Max-rep ring rows in remaining time QuickFit Teams of 2, alternate movements AMRAP 12 min: 12 wall ball shots 12 V-ups 12 burpees
Monday, November 5 Read More »
Saturday, November 3 Look at schedule for available times 8a-10a: Open Gym 10a-11a: Gym Closed for Cleaning Sunday, November 4 Daylight Savings Time begins today! Fall back 1 hour!
Saturday and Sunday, November 3 & 4 Read More »
CrossFit Aerobic Capacity 30 min: Run X meters 2 sets: 50′ double KB front rack carry + 50′ KB Farmers carry (200′ total) Longevity Regular Warmup Mobility+Recovery+ROMWOD QuickFit A. For max reps: 4 min of DB Burpee Box Step overs Rest 60 seconds, and then… B. For max calories: 4 min of assault bike
Friday, November 2 Read More »
CrossFit Skill work: Rope Climbs 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 alternate each round QuickFit AMRAP 12 min: 10 Left-Arm DB Push Presses 10 Right-Arm DB Push Presses 10
Thursday, November 1 Read More »
