Thursday, September 13
CrossFit For time: 21 deadlifts Run 400m 18 deadlifts Run 400m 15 deadlifts Run 400m 12 deadlifts Run 400m QuickFit 3, 4 min rounds: 400m run 10, L arm DB push press 10, R arm DB push press
Thursday, September 13 Read More »
CrossFit For time: 21 deadlifts Run 400m 18 deadlifts Run 400m 15 deadlifts Run 400m 12 deadlifts Run 400m QuickFit 3, 4 min rounds: 400m run 10, L arm DB push press 10, R arm DB push press
Thursday, September 13 Read More »
CrossFit 3 rounds for time of: Run 400m 10 shoulder-to-overheads *weight comes from the ground QuickFit AMRAP 12 min: Row :40 mod-hard pace/ :20 easy row
Thursday, September 6 Read More »
CrossFit Run 1 mile time trial QuickFit Three sets for max reps/calories of: 3 min assault bike cals 2 min of push-ups 1 min of ring-rows Rest 1 min
Thursday, August 30 Read More »
CrossFit For time: Row 2000 meters Run 1 mile Row 2000 meters Run 1 mile Row 2000 meters QuickFit 3 min at each station for max reps: Assault Bike Sit-ups Burpees Ball Slams
CrossFit/QuickFit: Teams of 2, AMRAP 20 min: Station 1: Max DB Thrusters Station 2: Max burpees jumping over DB Station 3: Max Jump rope Station 4: Max DB Plank Rows For all stations: P1 begins on the run. P2 performs max reps of that stations movement. When P1 returns from run, P2 runs and
CrossFit: Team Triple 3 Teams of 2 split work however with only 1 partner working at a time For time: 3000m Row 300 Double Unders 3-mile Run *this should be a long-duration workout, but not so long that you die. Keep it long. Lvl 2: 2000m row 200 DU 2 mile run Lvl 1: 1500m
CrossFit: A) 3 sets of: Goblet Squat x 10 reps rest 45 seconds Theraband Face Pulls x 15 reps rest 45 seconds Russian KB Swings x 20 reps rest 45 seconds Strict Ring Rows x 10 reps rest 45 seconds B) Four sets of max reps of air squats against a 2-min clock (8 min
CrossFit: 1 mile run time trial rest 5 min 10 rounds of ‘Cindy’ for time QuickFit: 3 rounds for time: Run 400/300/200m 10 DB manmakers
CrossFit: Teams of 2: AMRAP 20 min: *teams run together and split swings however needed Run 400m 50 Russian KB swings QuickFit: 3, 4 min rounds, rest 1 min after each round: 40/30 cal row with remaining time, toe/knee pushups
CrossFit: ‘Running Cindy’ AMRAP 20 min: Run 400m 5 pullups 10 pushups 15 squats Longevity: 200 m run 2 Rounds of: 5 pullups 10 pushups 15 squats QuickFit: 4 sets for quality Romanian deadlift x 4-6 reps Rest 45 sec DB shoulder press x 6-8 reps Rest 45 sec Jump rope practice x 45-60 seconds