Wednesday 12/6
CrossFit: In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 min of: 12 Dumbbell Thrusters 12 alternating reverse lunges with DB QuickFit: For 10 minutes 10 calorie row 5 burpees
WOD
Tuesday 12/5
CrossFit: Against a three-minute running clock, complete as many rounds and reps as possible of: 3 burpees 6 air squats 9 russian kettlebell swings Repeat for a total of 5 sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended. QuickFit: 12 min EMOM 1st Minute- 10
Monday 12/4
CrossFit: Three rounds for time of: 500 meter row 15 dumbbell push presses QuickFit: In teams of two, alternating tasks to complete 6 rounds total: 21 russian kettlebell swings 14 assault bike cals 7 pushups
Thursday 11/30
Hoosier CrossFit: Part A: Work up to heaviest 50′ one arm OH DB/KB carry Part B: 10 min AMRAP: 2 person teams: In partners While P1 performs 200m row, partner 2 holds the bottom of a squat, then switch While P1 performs 200m row, partner 2 holds a plank hold, then switch QuickFit: 10-8-6-4-2
Wednesday 11/29
Hoosier CrossFit: A. Power snatch warmup- burgener warmup B. 10-8-6-4-2 for quality/time Power snatch Weight increase each round QuickFit: Against a 3 min running clock, perform the following: Run Max calories of Assault Bike in remaining time
Tuesday 11/28
ALL CLASSES: Memorial Workout: “Artie Stevens” Teams of 2: -Wall balls -Toes to bar -Box jumps -Push press -Row for calories -Rest one minute
Monday 11/27
ALL CLASSES: “Post-Turkey Purge” In teams of two, with only one teammate working at any time, complete 3 rounds of: 3 minutes of assault bike rest 1 minute 3 minutes of burpees rest 1 minute 3 minutes of jumping lunges rest 1 minute
