CrossFit: If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. QuickFit/ At home WOD: Main 21-15-9 reps of: dumbbell deadlifts (double)* Ring rows- make these challenging *try to use a heavy weight for this if possible. Lvl3: 50/35 Lvl2: […]
Thursday June 15, 2023 Read More »
Test Day 5 CrossFit: A. OHS max: WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# L5: Male (200+) L5: female (165)If 100# 35+ L4: male (165)If less 15# L4:female (135) If no records, 15# L3: male (135) L3: female (105) L2:
Wednesday June 14, 2023 Read More »
CrossFit: If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. QuickFit/At home WOD: Main AMRAP 12 min; 200m run DB pushpress-10 each side/20 total
Tuesday June 13, 2023 Read More »
Test Day 4 CrossFit: Performed the same way as last week with E2MOM x 20 min; A. Front Squat 1 rm WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# L5: Male (335) L5: female (225) L4: male (305) L4:female (205) L3:
Monday June 12, 2023 Read More »
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday June 11, 2023 Read More »
Test Day 3 CrossFit A. Deadlift 1rm details: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# B. HSPU: reverse tabata, get at least 3 for 8 rounds Handstasnd pushups 6 RX 5 1 abmat
Friday June 9, 2023 Read More »
CrossFit If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. QuickFit/ At home WOD Main AMRAP 12 min; 200m run Double DB deadlifts- 15 reps
Thursday June 8, 2023 Read More »
Test Day 2 CrossFit A. Pushpress test details: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# B. 2000m row time trial details: post total finish time as well as avg. 500m split (emphasis of
Wednesday June 7, 2023 Read More »
CrossFit If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. QuickFit/At home WOD: Main AMRAP 15 min; 5 ring rows or DB bent over rows 10 pushups 15 situps 3. Core Accessory 3 min birddogs for quality
Tuesday June 6, 2023 Read More »
