Thursday 1/4
CrossFit: A. Overhead Squat prep https://www.youtube.com/watch?v=HgEgIGE2ZI8 B. Overhead Squat 1-1-1-1-1-1-1 reps *treat as an E2min QuickFit: 4 rounds: DB Push Press x 8 KB Deadlift x 8 Burpee x 8
Wednesday 1/3
CrossFit: 10 Min AMRAP 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc… Longevity: 10 min AMRAP 2 burpee, 2 KB deadlift 4 burpee, 4 KB deadlift 6 burpees, 6 KB deadlift… QuickFit: for max reps/calories: 3 minutes of rowing (calories) 1 minute Rest 3
Tuesday 1/2
CrossFit: “Jackie” 1000m Row 50 Thrusters 30 Pull-ups QuickFit: 3 rounds for time of: 12/8 Assault Bike Calories 18 Russian Kettlebell Swings 24 Sit-ups
Saturday 12/30 and Sunday 12/31
Saturday: 9am-10am Open Gym 11am-Noon: Free team workout (members only) Sunday: Rest Day!
Saturday 12/30 and Sunday 12/31 Read More »
Friday 12/29
CrossFit: For time: 50 wall-ball shots 15 power cleans 50 wall-ball shots 10 power cleans 50 wall-ball shots 5 power cleans Longevity: 3 rounds: 1 min wall balls 1 min medball power cleans 1 min rest QuickFit: 3 rounds: KB or Goblet Alternating Reverse Lunges x 15 reps Single-arm KB Row x 10 reps each
Thursday 12/28
CrossFit: Front Squat 5-5-3-3-1-1-1-1 **Squat Prep: https://www.youtube.com/watch?v=JBHzXF-mVjY QuickFit: For time: 500m Row 30/20 calorie assault bike
Wednesday 12/27
CrossFit: Teams of 2: 120 double-unders 60 pull-ups 60 DB snatches 120 double-unders Longevity: Every 2 mins, for 18 mins (3 sets of each) Station 1: Deadlifts x 6-8 reps Station 2: DB strict press x 6-8 reps Station 3: Jump rope technique x 60sec QuickFit: AMRAP 10 Min: 10 DB push presses 10 alternating
Tuesday 12/26
CrossFit: 9-15-21 reps for time of: Thrusters Bar-facing Burpees QuickFit: For time: 1000m Row 50 Russian KB Swings
