Wednesday, October 21, 2020
CrossFit:10,000m bike for time*Every 2 min including at 0, perform 5 burpees QuickfitWarmup::20 x :10 x 3-41. updowns2. pushup + downdog3. bootstrappers4. spiderman + OH... Read More
Tuesday, October 20, 2020
CrossFit:A. Deadlift*all deadlifts are singles- NO touch and go.0-2min: 3 deadlift 35%2-4min: 3 deadlift 45%4-6min: 3 deadlift 55%6-9 min: 5 deadlift 65%9-12 min: 5 deadlift... Read More
Monday, October 19, 2020
CrossFit:AMRAP 8 min;50 double-unders10 overhead squats ~40% of 1rm QuickfitWarmup::20 on x :10 off x 3-41. ball of foot hops/butt kickers/high knees2. high leg kick... Read More
Friday, October 16, 2020
CrossFit30-20-10 reps for time:Alt. arm DB snatchPull ups QuickfitWarmup:20 on x :10 off x 3-4 sets1. up downs2. 3 position bend and reach3. spiderman +... Read More
Thursday, October 15, 2020
CrossFit5 2-minute rounds of (20 min clock): 20 dumbbell box step-ups- 10 each leg (held in farmers carry position)Max reps of DB front squats (held... Read More
Wednesday, October 14, 2020
CrossFitA. Push press0-2min: 3 pushpress 40%2-4min: 3 pushpress 50%4-6min: 3 pushpress 60%6-9min: pushpress 70% x 39-12min: pushpress 80% x 312-15min: AMRAP push press 90% *goal... Read More
Tuesday, October 13, 2020
CrossFit5000m row QuickfitWarmup::20 on x :10 off x 3 rounds1. 3 position bend and reach2. bootstrappers3. cossack squat Main20 min max distance bike
Monday, October 12, 2020
CrossFitFront Squat0-2min: 3 front squat 35%2-4min: 3 front squat 45%4-6min: 3 front squat 55%6-9 min: 5 front squat 65%9-12min: 5 front squat 75%12-15min: AMRAP front... Read More
Friday, October 9, 2020
CrossFitMain0-2min: 3 OHS 40%2-4min: 3 OHS 50%4-6min: 3 OHS 60%6-9min: 70% x 39-12min: 80% x 312-15min: AMRAP OHS 90% *goal is 3+ if possible. Core... Read More
Thursday, October 8, 2020
CrossFit21-15-9 reps for time:Calorie RowToes-bar *scale based on test weekLateral burpees over rower QuickfitWarmup:20 x :10 x 3-41. ball of foot hops/high knees/butt kickers2. bootstrappers3.... Read More