December 2018
Tuesday Dec. 11
CrossFit: 3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars QuickFit: 4, 3 min rounds, w/1 min rest 5 pushups 10 ring rows 15 air squats
Monday Dec. 10
CrossFit: E 3 min x 15min: Back squat 5-5-5-5-5 reps B. Tabata 20x10x8: bicycle crunches Longevity: E 3 min x 15min: Back squat 5-5-5-5-5 reps QuickFit: 4 sets for max reps/calories of: 12 min total 60 seconds of Assault Bike (for calories) 60 seconds of Alternating Single-Arm Dumbbell Snatches Rest 1 min
Saturday and Sunday, December 8 & 9
Saturday: 8a-10a: Open Gym and Performance Training 11am: Free Team WOD (don’t forget to sign in!) Sunday: Rest Day! Find a yoga class, go on a hike, do ROMWOD. Relax and get ready for next week
Saturday and Sunday, December 8 & 9 Read More »
Friday, December 7
CrossFit Teams of 2 AMRAP 20 min: 20/15 Assault Bike Calories 10 Handstand Push-ups 5 Strict Pull-ups
Friday, December 7 Read More »
Thursday, December 6
CrossFit Every 3 min for 15 mins: Deadlift 5 Deadlifts @ 75%
Thursday, December 6 Read More »
Wednesday, December 5
CrossFit Every 4 minutes for 20 minutes(5 sets): 20 Wall Balls, pick load 10 Pull-ups
Wednesday, December 5 Read More »
Tuesday, December 4
CrossFit 5 Rounds for Time: Run/Bike/Row and Russian Kettlebell Swings *pick your biggest weakness 400m Run/1200m Bike/500m row 25 Russian KB Swings
Tuesday, December 4 Read More »
Monday, December 3
CrossFit A) AMRAP 5 min: Burpee Box Jump Overs B) E1min for 9 min: 10 Ring Rows 12 Reverse Snow Angels Hollow Hold, 45 seconds
Monday, December 3 Read More »
