Wednesday 6/6
CrossFit: strength Deadlift 5-5-5-5-5 reps *Lift approximately every 3 min x 15 min total Longevity: Deadlift 5-5-5-5-5 reps *Lift approximately every 3 min x 15 min total QuickFit: 750 Meter Row 25 Burpee Box Jump or Step-Overs
Tuesday 6/5
CrossFit: aerobic capacity 21 Dumbbell Thrusters Run 400 meters 18 Dumbbell Thrusters Run 400 meters 15 Dumbbell Thrusters Run 400 meters QuickFit: AMRAP 10 min: 10 Push Presses (Dumbbell) 10 Alternating Reverse Lunges with DB
Monday 6/4
Michelle working on her Kipping Pull-up standards for today’s reverse Tabata. CrossFit: gymnastics/skill/asymmetry Skill: Pull-up/ CTB/ Bar Muscle Up A. Hollow Arch Swing: Beat Swing B. Kipping Pull-up with Blocking Movement C. Kipping CTB with Blocking D. Kipping Bar Muscle Up WOD: for quality: Pull-up/CTB/Bar Muscle Up Reverse Tabata: 10 on x 20 off x 8
Saturday 6/2 & Sunday 6/3
Saturday: Come on out and support our Wonder Woman Competition from 9am to 3pm! Sunday: Get out and enjoy the great outdoors!
Saturday 6/2 & Sunday 6/3 Read More »
Friday 6/1
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 (8min) P1: Rope Climb, P2: Rest Alternating each round Longevity: Aerobic Recovery- Conversational Pace Moving; 18 min: Every 2 min switch stations x3: Row
Thursday 5/31
Karen crushing Karen in today’s CrossFit workout of 150 Wallballs or time! CrossFit: CrossFit Benchmark Karen- 150 Wallballs for time Quickfit: 10 min: 4 min max cal bike 3 min max jump rope 2 min max reverse lunges 1 min max burpees
Wednesday 5/30
CrossFit: Teams of 3- Team mates run through 1 @ time while other 2 team mates rest. AMRAP 15min: 5 cal Assault Bike 10 Box step/ Jump overs 50′ Odd Object Chest Carry 25′ down, 25′ back Longevity: Teams of 3- Team mates run through 1 @ time while other 2 team mates rest. AMRAP
Tuesday 5/29
Working on the Push Press skill work for tonight’s 6:45pm WOD! CrossFit: A.1 Push Press 3-3-3-3-3 A.2 Strict Pull-up 3-3-3-3-3 Quickfit: In teams of 3, with only one member working at each station at any one time, complete 3 sets each of: Station 1- 500 Meter Row Station 2- 400 Meter Run Stations 3- Rest
Saturday and Sunday 5/26 & 5/27
Saturday: Gym Closed Today- Regionals Weekend in Nashville, TN! Sunday: Rest Day! Get out and enjoy the great outdoors!
Saturday and Sunday 5/26 & 5/27 Read More »
