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24
Jan

Tuesday January 25th, 2022

Crossfit
Main
Deadlift
0-2min: 3 deadlift 40%
2-4min: 3 deadlift 50%
4-6min: 3 deadlift 60%
6-9min: deadlift 70% x 3
9-12min: deadlift 80% x 3
12-15min: AMRAP deadlift 90% *goal is 3+ if possible.

Core:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery


Quickfit
Main
E2 min x 12 min (6 sets)
5 deadlifts (use double KB/DB for extra difficulty)
*increase load each set to a heavy set of 5 by set 5-6

Core:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery

24
Jan

Monday, January 24, 2022

CrossFit
Main: 18.1 AMRAP 20 mins
8 toes to bar
10 DB hang clean and jerk (5/5)
14/12 cal row
Rx: TTB, DB 50/35, cal 14/12
Sc: HKR, DB 35/20, cal 14/12
OR-situps, DB 20/15, cal 12/10

QuickFit/At home WOD
Main: AMRAP 15 mins
8 straight leg situps
10 DB hang clean and press 5/5
10/8 cal bike
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10

20
Jan

Friday January 21, 2022

Crossfit
Main – Open Workout 12.1
AMRAP 7 min: Burpees to 6” max standing height reach

Core:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery


Quickfit
Main
7 min max reps burpees (make it tougher by adding jumping onto bumper plate to finish each rep)

Core
Core:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery

19
Jan

Thursday January 20th, 2022

Crossfit
Main
Row 4x1000m w/3 min rest.
Goal: 2k pace

Quickfit
Main
Bike 4 min on x 2 min off x 4 sets (20 min total)
*keep a steady state but try to push the pace! (RPM)

18
Jan

Wednesday January 19, 2022

Crossfit
Main
Overhead Squats
0-2min: 3 OHS 35%
2-4min: 3 OHS 45%
4-6min: 3 OHS 55%
6-9 min: 5 OHS 65%
9-12 min: 5 OHS 75%
12-15 min: AMRAP OHS 85% *goal is 5+ if possible.

Core work: tabata plank hip taps :20 x :10 x 8 (4 min)


Quickfit
Main
E2min x 12 min (6 sets): DB overhead squat x 5 each side (10 total)
Try to increase load every other round- 3 sets.
*if mobility does not allow you to do full range with good position, sub out goblet squats and go heavier

Core work: tabata plank hip taps :20 x :10 x 8 (4 min)

17
Jan

Tuesday January 18th, 2022

Crossfit
Main – Open Workout 17.2
AMRAP 12
2 Rounds
50-ft. weighted walking lunge
16 toes-to-bars
8 DB power cleans
2 Rounds
50-ft. weighted walking lunge
16 bar muscle-ups
8 DB power cleans

Rx: DB 50/35, TTB, BMU
Sc: DB 35/20, HKR, pullups


Quickfit
Main
AMRAP 12 min:
20 walking lunges-10 per leg in place (add single DB goblet for extra challenge)
16 situps (add v-ups/tuck ups for extra challenge)
8 alt arm DB power cleans (4 each side)
Lvl3: 20/15
Lvl2: 15/12
Lvl1: 12/10



17
Jan

Monday January 17, 2022

Crossfit
Main
Cleans
After warming up through 60% on cue
0-3 min: 3 cleans at 70% (10 sec rest between reps)
3-6 min: 3 cleans at 80% (15 sec rest between reps)
6-10 min: 3 cleans at 90% (20 sec rest between reps)

Core: deadbugs x 4-5 min for quality! add 2.5/5# plate to hands


Quickfit
Main
E2min x 12 min (6 sets)
Begin with the same weight for 2-3 rounds and increase load as mechanics allow
0-2: 5 medball cleans
2-4: 5 medball cleans
4-6: 5 medball cleans (increase weight)
6-8: 5 medball cleans
8-10: 5 medball cleans (increase weight)
10-12: 5 meball cleans

Core: deadbugs x 4-5 min for quality!

13
Jan

Friday January 14, 2022

Crossfit
Main
Main – Front Squat
0-2min: 3 pushpress 40%
2-4min: 3 pushpress 50%
4-6min: 3 pushpress 60%
6-9min: pushpress 70% x 3
9-12min: pushpress 80% x 3
12-15min: AMRAP push press 90% *goal is 3+ if possible.

Core: Alt. side plank hold/raises :20 on x :10 off x 8 (4 each side-4 min)

Quickfit
Main
Tempo goblet squats (on their own count)
6 sets of 5 (same time frame as CF classes on the barbell, but they will use DB/KB)
5 tempo squats each set- increasing load- tempo is 5 count down-5 count in bottom and 1 up!


Core: Alt. side plank hold/raises :20 on x :10 off x 8 (4 each side-4 min)

12
Jan

Thursday January 13, 2022

Crossfit
Main – Open Workout 14.1
AMRAP 10 min
30 Dubs
15 Power Snatch

Rx: 30 double unders, 75/55#
Scaled: 30 single unders, 65/45#


Core: :20 on x :10 off x 8 (4 min) tabata hollow hold/tuck hold

Quickfit
Main
AMRAP 10 min:
30 single unders
15 alternating DB snatch

Lvl3: 20/15
Lvl2: 15/12
Lvl1: 12/10

Core: :20 on x :10 off x 8 (4 min) tabata hollow hold/tuck hold

11
Jan

Wednesday January 12, 2021

Crossfit
Main – Push Press
0-2min: 3 pushpress 40%
2-4min: 3 pushpress 50%
4-6min: 3 pushpress 60%
6-9min: pushpress 70% x 3
9-12min: pushpress 80% x 3
12-15min: AMRAP push press 90% *goal is 3+ if possible.

Core : 5 min clock: 5 rounds, 1 min each round; add 5/10/15# plate weight
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery


Quickfit
Main
DB pushpress- increasing weight each min;
Min 1-3, 3 reps
Min 4-5, 5 reps
Min 6: Max reps at heaviest load.


Core : 5 min clock: 5 rounds, 1 min each round; add 5/10/15# plate weight
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery

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