The 4:15pm CrossFit class working on their gymnastics skills of ring support holds and ring support bottoms with Coach Shaun. CrossFit: gymnastics/ skill/ asymmetry A. “Tabata”- Ring Support Holds and Ring Support Bottoms: 8 x 20 secs/ 10 secs Tabata Ring Support Hold Tabata Ring Support Bottom B. Ring Rows (False Grip)’s 3×10 C. […]
CrossFit: Test Day #2- Traditional CF Benchmark Fran 21-15-9 for time of: Thrusters Pull-ups Longevity: unweighted fran: 21-15-9 reps for time: Air Squat Ring Row Quickfit: AMRAP 15 min: 5 cal assault bike 10 wallball 15 ring rows
CrossFit: Team Workout AMRAP 12 Min: GHD Sit-ups Dumbbell Overhead Walking Lunges (Right) Dumbbell Overhead Walking Lunges (Left) *Partner 1 is completing 20 sit-ups, while Partner 2 completes 10 R arm OH lunges and 10 L arm OH lunges. Quickfit: Team Workout AMRAP 12 Min: GHD Sit-ups Dumbbell Overhead Walking Lunges (Right) Dumbbell Overhead Walking
CrossFit: Test Day 1: shoulder strength 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: Same as CF group class, but only shoulder press + push press. QuickFit: Same as group class, but performed with DB’s, but only shoulder press + push press.
Saturday 8am-10am: Open Gym 10am-11am: Endurance Week 5 11am: No Class Sunday Rest Day!
Saturday and Sunday 7/7 & 7/8 Read More »
CrossFit/Longevity/QuickFit: Gymnastics/Skill/Asymmetry Skill: 1. Hollow/arch holds on the floor 2. Single leg step ups on box 3. Single arm DB press WOD: Alternating EMOM x 5 rounds (15 min) Min 1: :30 hollow hold, :30 arch hold Min 2: Alternating leg step ups Min 3: :30 left side DB press, :30 right side DB
CrossFit/QuickFit: Teams of 2, AMRAP 20 min: Station 1: Max DB Thrusters Station 2: Max burpees jumping over DB Station 3: Max Jump rope Station 4: Max DB Plank Rows For all stations: P1 begins on the run. P2 performs max reps of that stations movement. When P1 returns from run, P2 runs and
CrossFit/QuickFit: 2000m row 1 mile run 2000m row Level 2: 1500m row 800m run 1500m row Level 1: 1000m row 600m run 1000m row
