Thursday 6/21
CrossFit: aerobic capacity Every 2 min for 30 minutes (5 sets): 1.Run 2. Row 3. Bike Quickfit: AMRAP 12 min: 20 russian kettlebell swings 15 situps 10 pushups
Row
Wednesday 6/6
CrossFit: strength Deadlift 5-5-5-5-5 reps *Lift approximately every 3 min x 15 min total Longevity: Deadlift 5-5-5-5-5 reps *Lift approximately every 3 min x 15 min total QuickFit: 750 Meter Row 25 Burpee Box Jump or Step-Overs
Friday 6/1
CrossFit: Skill: Rope Climb Skill Work 1. Rope Lowers 2. Spanish Wrap 3. J-Hook WOD: Teams of 2, alternating rounds for QUALITY Tabata: 20 on x 10 off x 8 sets (8min) P1: Rope Climb, P2: Rest Alternating each round Longevity: Aerobic Recovery- Conversational Pace Moving; 18 min: Every 2 min switch stations x3: Row
Wednesday 5/16
CrossFit: In teams of 3, complete three rounds each of: Row 500m 20 DB Thrusters 10 Strict Pull-ups Longevity: 4 sets for max reps of DB push press against a 2-min running clock, with 2 min rest between sets: Bike .6km DB Push Press QuickFit: A) Hinshaw lower body warmup B) 200m walking lunges
Monday 4/30
CrossFit: “Jerry” For time: Run 1 mile Row 2k Run 1 mile Longevity: Cover max distance: 5 min run 5 min row 5 min run QuickFit: “Mini-Cindy” AMRAP 10 min: 5 body rows 10 pushups 15 squats
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
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
Friday 11/17
Hoosier CrossFit ‘Jerry’ for time: Run 1 mile (1600m) Row 2k Run 1 mile (1600m) QuickFit Four rounds for time: 200m Run 7 Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)
Friday 11/3
Hoosier CrossFit: 5 rounds for time of: Row 500 meters Floor presses, 15 reps QuickFit: In teams of two, partners alternate to complete 4 rounds each of: 10 goblet squats 10 push-ups
Thursday 10/12
Hoosier CrossFit: Three rounds alternating partners (6 rounds total) for time of: Partner A rows 500 meters Partner B performs 100 ft walking lunges with kettlebells * keep KB/DB in overhead, front rack, or farmers carry hold for the duration of Partner A row. Anytime KB/DB is placed on ground both partners must stop and
