Saturday 1/13 and Sunday 1/14
Saturday: 8am-11am: Open Gym/Performance Training 11am-Noon: Free Members Team Workout Sunday: Rest Day! Visit us at the Bloomington Convention Center for the Bridal Show!
Saturday 1/13 and Sunday 1/14 Read More »
WOD
Friday 1/12
CrossFit: ‘16.2’ Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes to bar 50 double unders 15 squat cleans 135/85# If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes to bar 50 double unders 13 squat cleans 185/115# If completed before 8 minutes,
Thursday 1/11
CrossFit: Teams of 2 will complete 5 rounds each (10 rounds total) 5 lateral box jumps or step-overs 10 alt. DB snatch 15 ab mat situps QuickFit: 5 rounds: 10 medball deadlifts 8 medball squats 6 medball slams
Wednesday 1/10
CrossFit: ‘15.3’ AMRAP 14 Minutes of: 7 ring muscle-up 50 wall-ball shots 100 double unders Longevity: AMRAP 14 min: 7 ring rows 21 air squats 42 SU jump rope QuickFit: 4 rounds: 10 assault bike cals arms and legs 10 assault bike cals arms only 10 assault bike cals legs only
Tuesday 1/9
CrossFit: 1. Power clean skill work 2. E1:30x12min (8 sets) 1 power clean from floor + 1 power clean from above the knee QuickFit: Level 3: Row 5k Level 2: Row 4k Level 1: Row 3k
Monday 1/8
CrossFit: 15.5 version 2.0 27-21-15-9 reps for time of: Row Calories DB Thrusters QuickFit: Two sets for max reps each, running against a 4-minute clock 30/20 cal bike 15 air squats Max reps burpees *rest 4 minutes between sets
Friday 1/5
CrossFit: 2 person teams, 1 works at a time AMRAP 12 min: 10 cal bike 15 push-ups 20 single-leg squats, alternating Longevity: AMRAP 10 Min: 5 cal bike 10 push-ups 15 squats QuickFit: For time: 40 Wall ball shots 20 KB swings 30 Wall ball shots 15 KB swings 20 Wall ball shots 10
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
