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22
Jan

Friday, January 22, 2021

CrossFit
Main:
500m row directly into 1000m bike, rest 3 min x 3 sets
*goal is to push pace from prior weeks intervals but still trying to maintain RPM/pace each 3 sets
Core work:
3-4 min deadbugs for quality

QuickFit/At home WOD
Main:
Row 2 min directly into bike 2 min w/2 min rest between sets x 3 rounds
Core work:
3 min of deadbugs if time allows

21
Jan

Thursday, January 21, 2021

CrossFit
Main:
Front Squat
0-2 min: 3 front squat 45%
2-4 min: 3 front squat 55%
4-6 min: 3 front squat 65%
6-9 min: front squat 75% x 5
9-12 min: front squat 85% x 3
12-15 min: AMRAP front squat 95% *goal is 1+ if possible

QuickFit/At home WOD
Main:
E2min x 12 min (6 sets)
5 goblet squats
*increase load each round if possible to a solid heavy set of 5 by round 5-6
Core work:
Deadbugs x 3-4 min for quality

20
Jan

Wednesday, January 20, 2021

CrossFit
Main: 13.2 mix up
AMRAP 10 min;
5 deadlifts
10 shoulder-overhead
15 box jumps
Rx: 115/75#, 24/20″, must jump up
Sc: 75/45#, 24/20″, can jump or set up
Core work:
Tabata russian twist :20x:10 x8 (4 min)
*add weight with plate/medball for extra difficulty

QuickFit/At home WOD
Main:
AMRAP 10 min:
5 double DB deadlifts
10 double DB shoulder-overhead
15 box jump/step ups
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10
Core work:
Tabata russian twist :20x:10 x8 (4 min)
*add weight with plate/medball for extra difficulty

19
Jan

Tuesday, January 19, 2021

CrossFit
Main:
Deadlift
0-2 min: 3 deadlift 40%
2-4 min: 3 deadlift 50%
4-6 min: 3 deadlift 60%
6-9 min: deadlift 70% x 3
9-12 min: deadlift 80% x 3
12-15 min: AMRAP deadlift 90% *goal is 3+ if possible
Core work:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold
40 sec knee to chest recovery

QuickFit/At home WOD
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 work:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold
40 sec knee to chest recovery

18
Jan

Monday, January 18, 2021

CrossFit
Main: 18.1
AMRAP 20 min;
8 toes-to-bar
10 DB hang clean and jerks (5/5)
14/12 calorie row
Rx: TTB, DB 50/35, Cal 14/12
Sc: HKR, DB 35/20, Cal 14/12

QuickFit/At home WOD
Main:
AMRAP 15 min
8 straight leg sit ups
10 DB hang clean and press 5/5
10/8 calorie bike
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10

15
Jan

Friday, January 15, 2021

CrossFit
Main: 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
40 sec knee to chest recovery

QuickFit/At home WOD
Main:
7 min max reps burpees (make it tougher by adding jumping onto bumper plate to finish each rep)
Core:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold
40 sec knee to chest recovery

14
Jan

Thursday, January 14, 2021

CrossFit
Main:
Row mechanics:
legs-hips-arms
arms-hips-legs
Row 4x1000m with 3 min rest
Goal is to maintain 2K TT pace on each 1000m interval
Core:
N/A

QuickFit/At home WOD
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)
Core:
N/A

13
Jan

Wednesday, January 13, 2021

CrossFit
Main:
Overhead squat
0-2min: 3 OHS 35%
2-4 min: 3 OHS 45%
4-6 min: 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:
Tabata plank hip taps :20 x :10 x 8 (4 min)

QuickFit/At home WOD
Main:
E2 min 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:
Tabata plank hip taps :20 x :10 x 8 (4 min)

12
Jan

Tuesday, January 12, 2021

CrossFit
Main: 17.2
Complete as many rounds and reps as possible in 12 mins of:
2 rounds of:
50 ft weight walking lunge (20 steps inside square-10 each leg)
16 toes to bars
8 power cleans
Then, 2 rounds of:
50 ft weighted walking lunge
16 bar muscle ups
8 power cleans
Etc, alternating between toes to bars and bar muscle ups every 2 rounds
Rx: DB 50/35, TTB, BMU
Sc: DB 35/20, HKR, pullups
Core:
N/A

QuickFit/ At home WOD
Main:
AMRAP 12 min
20 walking lunges-10 per leg in place (add single DB goblet for extra challenge)
16 sit ups (add V ups/tuck ups for extra challenge)
8 alternating arm DB power cleans (4 each side)
Lvl3: 20/15
Lvl2: 15/12
Lvl1: 12/10
Core:
N/A

11
Jan

Monday, January 11, 2021

CrossFit
Main:
Clean skill development
0-3 min: 3 cleans at 70% (10 sec rest between sets)
3-6min: 3 cleans at 80% (15 sec rest between sets)
6-10 min: 3 cleans at 90% (20 sec rest between sets)
Core:
Deadbugs x 4-5 min for quality

QuickFit/At home WOD
Main:
Medball clean skill work
Medball cleans-increasing weight each set
E2 min x 12 min (6 sets)
0-2 min: 5 medball cleans
2-4 min: 5 medball cleans
4-6 min: 5 medball cleans (increase weight)
6-8 min: 5 medball cleans
8-10 min: 5 medball cleans (increase weight)
10-12 min: 5 medball cleans
Core:
Deadbugs x 4-5 min for quality

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