Friday, January 18
CrossfitThruster/Push Press/Push Jerk/Split Jerk1-1-1-1-1-1-1 reps LongevityThruster/Push Press/Push Jerk1-1-1-1-1-1-1 reps QuickFit2 Rounds: AMRAP 5 min, with 1 min rest10 ring rows15 abmat situps20 DB deadlifts
Thrusters
Monday 7/2
CrossFit: Thruster 5-5-3-3-3-1-1-1-1 *treat this as an E2min x 18min Longevity: DB/KB Goblet Squat 5-5-3-3-3-1-1-1-1 QuickFit: 3 rounds: (18min total) 3 min max cals assault bike 2 min max situp 1 min max DB strict press
Wednesday 5/23
CrossFit: Test Day #2 Fran 21-15-9 Thrusters Pull-Ups Longevity: Unweighted Fran 21-15-9 Air squats Ring Row Quickfit: AMRAP 15min: 5 cal Assault Bike 10 Wallball 15 Ring Rows
Wednesday 4/11
CrossFit: Teams of 2: AMRAP 15 min: 1 partner works while other rests Partners rotate whole rounds; 15 DB thrusters 200 m run Longevity: Teams of 2: AMRAP 15 min: Partners rotate whole rounds; 10 DB Thrusters 100 m run QuickFit: Max reps at each station: 5 sets, 15 min: : 30 assault bike cals, …
Thursday 2/15
CrossFit: Teams of 2, one person works at a time: 100 Russian KB Swings 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 50 Pull-ups 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 100 Russian KB Swings QuickFit: Alternating tabata :20 on x :10 off x 8 rounds: Air Squats Sit-ups
Friday 1/19
CrossFit: In teams of 3, complete 3 rounds each of: Row 500m 30 Thrusters 20 burpees On the count of go, all 3 teammates begin each individual station at the same time. P1: row, P2: thruster, P3: burpee. Once all 3 have completed their work, they may move onto the next station, but not until …
Tuesday 1/2
CrossFit: “Jackie” 1000m Row 50 Thrusters 30 Pull-ups QuickFit: 3 rounds for time of: 12/8 Assault Bike Calories 18 Russian Kettlebell Swings 24 Sit-ups
Tuesday 12/26
CrossFit: 9-15-21 reps for time of: Thrusters Bar-facing Burpees QuickFit: For time: 1000m Row 50 Russian KB Swings
Friday 12/15
Did you know we’re on Snapchat?! See what we’re up to when you’re not at the gym. We’re probably working hard…and getting into a little shenanigans. Find “hoosiercrossfit” on snapchat CrossFit: In teams of two: As parter one completes set number of calories on the bike, partner two completes max reps of the movement that …
Monday 12/11
CrossFit: A. Row Technique B. For time: Goal 10 min Row 1000 meters 20 Burpees over the concept 40 Thrusters QuickFit: Round of 15,10 and 5 reps for time of: Dumbbell Clean and Jerk Abmat Sit-ups
