WOD

Refer A Friend

Invite A Friend To Check Us Out!
27
Jan

Friday January 27, 2023

CrossFit

Main: Pump day session by Dan Bailey!

AMRAP 20 min or 10 rounds (whichever comes first- quality over quantity!)
6 DB flys on floor each arm (light-mod)
6 DB floor press each arm (heavy)
6 DB hammer curl each arm (light-mod)
6 DB upright rows each arm (heavy)

*you will have 2 DB for this workout, 1 heavy for bench/upright row and 1 light-mod for flys/hammer curls.
**move through at a steady walking pace rather than trying to go fast. Set the clock for 20 min and either do 10 rounds or 20 min, whichever occurs first.

Lvl6/5: 70/50, 40/30
Lvl4/3: 50/35, 30/20
Lvl2/1: 35/20, 15/10

Longevity

Main

AMRAP 20 min or 10 rounds (whichever comes first- quality over quantity!)
6 DB flys on floor each arm (light-mod)
6 DB floor press each arm (heavy)
6 DB hammer curl each arm (light-mod)
6 DB upright rows each arm (heavy)

*you will have 2 DB for this workout, 1 heavy for bench/upright row and 1 light-mod for flys/hammer curls.
**move through at a steady walking pace rather than trying to go fast. Set the clock for 20 min and either do 10 rounds or 20 min, whichever occurs first.

QuickFit/At home

Main

AMRAP 20 min or 10 rounds (whichever comes first- quality over quantity!)
6 DB flys on floor each arm (light-mod)
6 DB floor press each arm (heavy)
6 DB hammer curl each arm (light-mod)
6 DB upright rows each arm (heavy)

*you will have 2 DB for this workout, 1 heavy for bench/upright row and 1 light-mod for flys/hammer curls.
**move through at a steady walking pace rather than trying to go fast. Set the clock for 20 min and either do 10 rounds or 20 min, whichever occurs first.

26
Jan

Thursday January 26, 2023

CrossFit

Main- 18.5
AMRAP 7 min;
3 thrusters, 3 chest to bar pullups
6 thrusters, 6 chest to bar pullups
9 thrusters, 9 CTB pullups…

Rx: 100/65#, CTB pullups
Sc: 65/45#, chin over bar pullups
Beg: 45/15#, banded pullups/ring rows

  1. Core: tabata bird dogs :20 on x :10 off x 8

QuickFit/ At home

Main

AMRAP 7 min:
3 double DB thrusters, 3 double DB bent over rows
6 DB thrusters, 6 DB bent over rows…
continue adding 3 reps to each movement until 7 min.

Lvl3: DB 25/20
LVl2: DB 20/15
Lvl1: DB 15/12

25
Jan

Wednesday January 25, 2023

CrossFit

Main

Push Press

0-2min: 3 PP40%
2-4min: 3 PP 50%
4-6min: 3 PP 60%
6-9min: PP 70% x 3
9-12min: PP 80% x 3
12-15min: AMRAP PP 90% *goal is 3+ if possible.

Longevity

Main

Tempo goblet squats
6 sets of 5 (rest 2 min between sets)
5 tempo squats each set- increasing load- tempo is 5 count down-5 count in bottom and 1 up!

QuickFit/ At home WOD

Main

E2 min x 10 min (5 sets)
5 each arm single arm DB OHS
*if mobility/strength are big limiting factors, perform DB goblet squats as sub.

24
Jan

Tuesday January 24, 2023

CrossFit

Main: 19.4

12 min clock;
3 rounds of:
10 snatch
12 bar facing burpees
3 min rest before continuing to:
10 bar muscle ups
12 bar facing burpees

Rx: 95/65#, jump over bar on burpees, BMU
Sc: 65/45#, step over bar on burpees, kipping pullups
Beg: 45/15#, step burpee, banded pullups/ring rows

QuickFit/At home WOD:

Main
AMRAP 12 min:
3 rounds of:
10 alt. arm DB snatch 5/5
12 lateral burpees over DB
directly into…
3 rounds of:
10 pushups
12 lateral burpees over DB

23
Jan

Monday January 23, 2023

CrossFit

Main

Bike; 5 x 1 mile (1600meters) with 3 min rest. (expect this to take 20-30 min)

Longevity

Main
5 x 3 min bike/ 3 min rest (30 min)

QuickFit/At home WOD

Main
4 x 3 min row, 2 min rest (20 min)

22
Jan

Sunday January 22, 2023

REST DAY-

Mobility and Maintenance

  • Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  • Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
20
Jan

Friday January 20, 2023

CrossFit

Main: 12.1

AMRAP 7 min: Burpees to 6” max standing height reach
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Core work (capacity)
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

Longevity

Main

7 min max reps of burpees

  1. Core work (capacity)
    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/At home

Main

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

19
Jan

Thursday January 19, 2023

CrossFit

Main

Row 4x1000m w/3 min rest.
Goal is to maintain 2k TT pace on each 1000m interval.

QuickFit/ At home

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 18, 2023

CrossFit

Main

A. Overhead Squat
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.

Longevity

Main

Tempo goblet squats
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!

QuickFit/ At home WOD

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.

17
Jan

Tuesday January 17, 2023

CrossFit

Main; 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 DB power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 DB 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

QuickFit/At home WOD:

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

1 2 3 341