Run

Thursday 7/26

  CrossFit: Muscle up Biathlon 2014′ 400-meter run 18 muscle-ups (rings) 400-meter run 15 muscle-ups 400-meter run 12 muscle-ups *Each time the athlete breaks a set of muscle-ups they must run a 200-meter penalty lap. Quickfit: 3 min AMRAP, w/ 1 min rest x 3 rounds (12 min) 14 situps 14 lunges  

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Wednesday 7/25

CrossFit: Clean- HSPU 2010′ 7 rounds for time of: 2 cleans 4 handstand push-ups Longevity: Alternating EMOM x 7 rounds (14 min) Odd: Medicine Ball Cleans Even: Push-up + DD Quickfit: 3, 4 min rounds w/ 1 min rest after each round (15 min total) Run 400/300/200m in remaining time inside 5 min complete AMRAP:

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Friday 6/29

CrossFit: aerobic capacity Skill: Medicine Ball Clean WOD: 3 rounds for time of: 50 medicine ball cleans Run 800 meters Longevity: Skill: Medicine Ball Cleans WOD: 3 rounds for time of: Medicine Ball Cleans Run Quickfit: 400m. jog, 10 wallballs 300m. Run/100m. walk, 30 wallballs 200m. sprint/200m. walk, 40 wallballs 100m. all out/300m. walk, 40

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Wednesday 6/27

CrossFit: CF- benchmark Skill: power snatch 1. burgener warmup 2. skill transfer exercises 3. 3 positions- full movement WOD: Isabel 30 snatches for time Longevity: Skill: Same progression of snatch, but performed with Dumbbells WOD: DB Isabel 30, alternating arm, 15 each side, DB snatch Quickfit: 3 rounds: Run Russian Kettlebell Swings

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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

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Thursday

CF: 20 min clock, 2 person teams: P1. Runs 400m P2. AMRAP 20 russian KB swings, 20 box jumps L3: 400m Run , KB 70/53, Box 24/20 L2: 300m Run, KB 53/35, Box 24/20 L1: 200 m Run, KB 44/26, Box Steps 20/20 QuickFit: In teams of two, partners alternate as needed to complete as

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