Thursday
CrossFit Five Rounds for time (20 minute time cap): 25 Wall Ball Shots 25 Pull-ups QuickFit A. EMOM x 10 DB Snatch x 16/12/8 Burpee over Dumbbell x 10/8/6 B. Tabata Cherry Pickers
crossfit bloomington indiana
Wednesday
CrossFit 3 Rounds for time: 30 Russian Kettlebell Swings 60 Double-Unders Run 400 meters QuickFit 4 Rounds: Run 300m 15 Russian Kettlebell Swings
Tuesday
CrossFit Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Push Jerk 1-1-1-1-1 reps QuickFit EMOM x :30otm x 15 min Jump rope Assault Bike Calories DB Push Press
Thursday
CrossFit Snatch: Every 2-3 Min for ~ 25min total: 5-5-3-3-3-1-1-1-1 reps QuickFit 4 rounds: 300m run 20 Dumbbell Snatches
Wednesday
CrossFit 5 Rounds for Reps: (20 min including rest) 1 min of Front Squat 1 min of Push Press 1 min of Assault Bike Calories Rest 1 minute Longevity 5 Rounds for Reps: (20 min including rest) 1 min of Front Squat 1 min of Dumbbell Push Press 1 min of Assault Bike Calories
Tuesday
CrossFit ‘Grace’ 30 Reps for time: Ground-Shoulder-Overhead L3: 135/95 L2: 95/65 L1: 65/35 QuickFit 2x: 2 min Row for Calories 1 min Slam Balls 2 min Row for Calories 1 min Slam Balls Rest 1 min
Monday
CrossFit 10, 200m sprints Rest 2 min between efforts QuickFit E2Min x 18min Calories Assault Bike DB Push Press Box step ups
Friday
CrossFit For time: 100-ft dumbbell overhead walking lunge (50/35) 100 double-unders 50 wall-ball shots 10, 15′ rope climbs 50 wall-ball shots 100 double-unders 100-ft dumbbell overhead walking lunge Longevity 3 rounds for time: 250m row 21 push-ups QuickFit 2 rounds 3 Minutes: buy in: 15 heavy ball slams, 15 ring rows remainder of time, max
Thursday
CrossFit 3 Rounds for Time: Row 250m 21 push-ups QuickFit A) EMOM x 10 Assault Bike 20 sec on, 40 sec off *Score is max calories B) Tabata situp/v-up :20 on x :10 off x8
Wednesday
CrossFit Deadlift 5-5-5-5-5 Reps Longevity Deadlift 5-5-5-5-5 reps QuickFit AMRAP 15 Min: 20 calorie row 15 sit-ups 10 Renegade Rows
