CrossFit Main E3 min x 15 (5 sets) 10 DB flys from floor 10 seated DB strict press (floor or box) 10 double DB front rack reverse lunges Lvl6: 50/35 Lvl5: 40/30 Lvl4: 35/25 Lvl3: 30/20 Lvl2: 25/15 LVl1: 20/12 Longevity/QuickFit Main E3 min x 15 (5 sets) 10 DB flys from floor 10 seated […]
Friday April 28, 2023 Read More »
CrossFit Main AMRAP 30 min: Max distance run (you choose 100/200/300/400m route) But every 5 min, including at 0, perform 1 round of ‘Cindy’ 5 pullups 10 pushups 15 air squats *if you have been wearing a 20# vest, wear it, otherwise scale as needed based on test week. QuickFit/ At home WOD Main AMRAP
Thursday April 27, 2023 Read More »
CrossFit Main AMRAP 15 min: 5 synchro burpees over bar 10 deadlifts (5 each partner) 20 wall ball (10 each partner) *reps on DL/WB can be split however, but with only 1 person working at a time and each partner HAS to do 5/5, 10/10 Lvl6: DL 225/155# *~50% of 1rm, WB 20/14, 10/9′ Lvl5:
Wednesday April 26, 2023 Read More »
CrossFit Main – strength E2:30MOM x 12:30 min pushpress directly into: DB bent over rows* levels found below 0: 3x push press @45% 5x each side DB bent over row 2:30 3x PP @ 55% 5x each side DB bent over row 5: 3x PP @ 65% 5x each side DB bent over row 7:30:
Tuesday April 25, 2023 Read More »
CrossFit Main A. Row skill development 1. legs 2. hips 3. arms 4. arms 5. hips 6. legs B. 3 x 5 min / 2 min easy Row three 5 minute pieces. Row/walk for two minutes at light pressure between each piece. Longevity Main Same as CF group class, but 4 min rounds with 2 min
Monday April 24, 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 April 23, 2023 Read More »
CrossFit Main: 30 min running clock; 5 min row, 5 min bike 4 min row, 4 min bike 3 min row, 3 min bike 2 min row, 2 min bike 1 min row, 1 min bike *goal with this workout is to start at a moderate sustainable pace and increase pace each round as time
Friday April 21, 2023 Read More »
CrossFit Main – strength: E2 min x 10 (6 BS sets) odd min: back squat even min: 3-5 jump TALL land tall box jumps 0: 5x back squat @35% 5x box jumps 2: 5x BS @ 45% 5x BJ 4: 5x BS @ 55% 5x BJ 6: 5x BS @ 65% 5x BJ 8: 5x
Thursday April 20, 2023 Read More »
CrossFit Main E3 min x 10 sets (30 min) 200m run 10 pushups 15 box step ups *if you have been doing level 6/5 with a vest, wear it today. Longevity Main E3 min x 10 sets (30 min) 100m run *scale to bike as needed 5-10 pushups 10-15 box step ups QuickFit/At home Main
Wednesday April 19, 2023 Read More »
CrossFit: Main: 20 min AMRAP: 2 person teams; partners rotate through FULL rounds before switching 5 bar facing burpees 5 hang power clean (~50-60% or 1rm full clean) 5 calorie bike Lvl6: jump over bar, 155/105# Lvl5: jump over bar, 135/95# Lvl4: jump over bar, 115/75# Lvl3: step over bar, 95/65# Lvl2: step over bar,
Tuesday April 18, 2023 Read More »
