Wednesday, January 2
All ClassesA) Every 2 min for 18 min, alternate:8 Split Stance Romanian DeadliftsHollow Hold – 1 minSingle Arm Bottom’s-Up KB Carry B) AMRAP 8 min:10 Assault Bike Calories20 Russian KB Swings
Wednesday, January 2 Read More »
All ClassesA) Every 2 min for 18 min, alternate:8 Split Stance Romanian DeadliftsHollow Hold – 1 minSingle Arm Bottom’s-Up KB Carry B) AMRAP 8 min:10 Assault Bike Calories20 Russian KB Swings
Wednesday, January 2 Read More »
CrossFit Teams of 2 AMRAP 20 min: 20/15 Assault Bike Calories 10 Handstand Push-ups 5 Strict Pull-ups
Friday, December 7 Read More »
CrossFit Every 90 seconds for 24 minutes (4 sets): Station 1: 20/15 Calories of Assault Bike Station 2: 15 Burpee Box Jump-Overs Station 3: 250 Meter Row Station 4: 20 Single-Arm DB Snatches (10 per arm)
Friday, November 30 Read More »
It’s Bring a Friend Day! All Classes Teams of 2 Alternate partners each movement, AMRAP 15 min: 5 DB Press per arm (10 total) 10 toes-bar 15 cal bike
Wednesday, November 28 Read More »
All Classes Pick your biggest weakness: bike or row 10 rounds for max calories of: Row/Bike 45 seconds, rest 15 seconds Row/Bike 30 seconds, rest 30 seconds Row/Bike 15 seconds, rest 45 seconds *there is no rest between rounds.
Monday, November 19 Read More »
CrossFit + Longevity + QuickFit 2 min alternating stations x 4 rounds (24 min) 1. Assault Bike 2. Toes-bar 3. Burpees *athletes don’t have to all begin on same station, but rotate through in same order
Friday, November 16 Read More »
CrossFit A. Warmup/activation Every 90 seconds for 18 min ( 3 sets) Station 1: Left Leg Front-Foot Elevated Split Squats x 8-10 reps (place front foot on a plate approx 2-4″ higher than back foot) Station 2:Right Leg Front-Foot Elevated Split Squats x 8-10 reps Station 3: Ab Wheel or Barbell Roll-Outs x 8-10 reps
Tuesday, November 13 Read More »
CrossFit Aerobic Capacity 30-min Air Bike; every 2 min get off and complete 150′ bearhug carry QuickFit Ascending ladder x 14min 2 cal row, 2 DB push press 4 cal row, 4 DB push press…
Thursday, October 25 Read More »
CrossFit 2 Person Teams 3 rounds for time: 50 cal bike (shared) 50′ synchro single arm OH DB Lunge (25′ L arm, 25′ R arm) Longevity Usual Warmup + Recovery/Mobility/ROMWOD QuickFit For time: 15-12-9 reps Dumbbell Thrusters Burpees
Friday, October 19 Read More »
CrossFit Gymnastics Skill: hollow/arch holds A. alt. tabata hollow/arch on floor :20onx:10offx8 (4 min) B. Toes-bar progression/skill WOD: AMRAP 8 min ascending ladder: Bike 2 cals, 2 toes-bar Bike 4 cals, 4 toes-bar Bike 6 cals, 6 toes-bar… Longevity A. hanging knee raise skill B. AMRAP 8 min ascending ladder bike 1 cal, 1 hanging