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14
Apr

Wednesday, April 13, 2021

CrossFit
Main:
Lorenzo; for time (30 min cap)
Row 1000 meters
Then, 5 rounds of:
15 push ups
20 med ball cleans
21 burpees
Then, row 1000 meters
Lvl6/5: 1000m row, toe push ups, 20/14# (sub 830 2K)
Lvl4/3: 800m row, knee push ups, 14/10# (sub 930 2K)
Lvl2/1: 600m row, elevated push ups, any#, (930+ 2K)

QuickFit/At home WOD
Main:
Bike 1000m
Then, 5 rounds of:
10 push ups
15 med ball cleans
20 up downs
Then, bike 1000m

13
Apr

Tuesday, April 13, 2021

CrossFit
Main:
3 rounds for time:
800m run
30 shoulder to overhead ~40% of 1rm PP
Lvl6: 800m run, 95/65#
Lvl5: 600m run, 75/55#
Lvl4: 400m run, 65/45#
Lvl3: 300m run, 55/35#
Lvl2: 200m run, 45/25#
Lvl1: bike 600m, 35/15#

QuickFit/At home WOD
Main:
3 rounds for time:
Run 400/300/200m
20 double DB shoulder-overhead
Lvl3: 400m run, 25/20#
Lvl2: 300m run, 20/15#
Lvl1: 200m run, 15/10#

12
Apr

Monday, April 12, 2021

CrossFit
Main:
Teams of 2: Open 15.3
AMRAP 14 min:
7 bar muscle-ups
50 wall-ball shots
100 double-unders
Lvl6: bar muscle up, WB 20-10’/14-9′, 100 DU (150+DU)
Lvl5: banded BMU, WB 20-9’/14-8′, 75 DU (100+DU)
Lvl4: chest-bar pullup, WB 14-10’/10-9′, 50 DU (75+)
Lvl3: chin over bar, WB 14-8’/10-8′, 100 SU
Lvl2: banded chin over/ring rows, air squats to ball, plate hops
Core:
Deadbugs for quality x 2-3 min

QuickFit/At home WOD
Main:
AMRAP 14 min of:
7 DB bent over row each arm (14 total-make these challenging)
25 wallball/medball front squats
50 single unders/plate hops

9
Apr

Friday, April 9, 2021

CrossFit
Main:
Laura
With a partner, complete as many rounds as possible in 21 mins of:
30-cal row
20 burpee over the rower
10 power cleans
Lvl6: jump burpee, PC 155/105#~50% of 1RM full clean
Lvl5: jump burpee, PC 135/95#
Lvl4: step burpee, PC 115/75#
Lvl3: step burpee, PC 95/65#
Lvl2: step burpee, PC 75/55#
Lvl1: step burpee, PC 45/35#

QuickFit/At home WOD
Main:
Laura
With a partner, complete as many rounds as possible in 21 mins of:
30-cal row
20 burpee over the rower
10 ball slams
Lvl3: burpees over rower, 30/20# ball
Lvl2: burpees with low box, 20/14# ball
Lvl1: burpees with high box, 14/10# ball

8
Apr

Thursday, April 8, 2021

CrossFit
Main:
Alt tabata rope climbs/ 1 rope with 2 people
:20 on x :10 transition x 8 sets (8 min)
P1: :20 max reps rope climbs
:10 transition
P2: :20 max reps rope climbs
:10 transition
*this equals 1 round
Lvl6/5: 15′ rope
Lvl4/3: 12′ rope
Lvl2/1: rope lowers
*goal is quality over quantity

QuickFit/At home WOD
Main:
Alt tabata :20 on x :10 off x 8 (8 min)
1. Assault bike
2. Burpee
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

7
Apr

Wednesday, April 7, 2021

CrossFit
Main:
E2min x 20 min: Front squat
0-2: 5 Front squat at 35%
2-4: 4 Front squat at 45%
4-6: 3 Front squat at 55%
6-8: 2 Front squat at 65%
8-10: 1 Front squat at 75%
10-12: 1 Front squat at 80%
12-14: 1 Front squat at 85-90%
14-16: 1 Front squat at 85-90%
16-18: 1 Front squat at 85-90%
18-20: 1 Front squat at 85-90%
Core:
Tabata bird dogs for quality :20 on x :10 off x 8 (4 min)

QuickFit/At home WOD
Main:
E1min x 10 min: Front squat
1: 5 Front/goblet at light
2: 4 Front/goblet at light
3: 3 Front/goblet at mod
4: 2 Front/goblet at mod
5: 1 Front/goblet at mod-heavy
6: 1 Front/goblet at mod-heavy
7: 1 Front/goblet at heavy
8: 1 Front/goblet at heavy
9: 1 Front/goblet at heavy
10: 1 Front/goblet at heavy
*add weight every other set, goal is to challenge yourself with HEAVY the last 7-10
Core:
Tabata bicycle crunch :20 on x :10 off x 8 (4 min)

6
Apr

Tuesday, April 6, 2021

CrossFit
Main:
20 min clock;
Tabata box jump
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge
*20 seconds of work followed by 10 seconds of rest for 8 intervals
Lvl6: BJ 24/20, parallete L-sit, free standing HS, straight leg abmat, reverse lunges
Lvl5: BJ 24/20, parallete tuck sit, wall HS, straight leg abmat, reverse lunges
Lvl4: BJ 20/15, hollow hold, 30″ box HS, wide leg abmat, reverse lunges
Lvl3: Step any “, tuck hold, 24” box HS, wide leg abmat, reverse lunges
Lvl2: Step any “, forearm plank, 20” box HS, wide leg abmat, reverse lunges
Lvl1: Step any”, straight arm plank, downdog, any abmat, lunges with 2-3 abmat

QuickFit/At home WOD
20 min clock;
Tabata box jump
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge
*20 seconds of work followed by 10 seconds of rest for 8 intervals
Lvl3: Step any”, tuck hold, 24″ box HS, wide leg abmat, reverse lunges
Lvl2: Step any”, forearm plank, 20″ box HS, wide leg abmat, reverse lunges
Lvl1: Step any”, straight arm plank, downdog, any abmat, lunges with 2-3 abmat

5
Apr

Monday, April 5, 2021

CrossFit
Main:
30 min clock;
Run 5 min for max distance, rest 5 min
Run 4 min for mac distance, rest 4 min
Run 3 min for max distance, rest 3 min
Run 2 min for max distance, rest 2 min
Run 1 min for max distance, done

QuickFit/At home WOD
Main:
20 min clock;
Walk/jog/run 4 min
Rest 1 min
Walk/jog/run 3 min
Rest 1 min
Walk/jog/run 2 min
Rest 1 min
Walk/jog/run 1 min

2
Apr

Friday, April 2, 2021

CrossFit
Main:
30 min clock
Bike 5 min for max distance, rest 5 min
Bike 4 min for max distance, rest 4 min
Bike 3 min for max distance, rest 3 min
Bike 2 min for max distance, rest 2 min
Bike 1 min for max distance, done

QuickFit/At home WOD
Main:
20 min clock
Row 5 min for max distance, 1 min rest
Row 4 min for max distance, 1 min rest
Row 3 min for max distance, 1 min rest
Row 2 min for max distance, 1 min rest
Row 1 min for max distance, done

1
Apr

Thursday, April 1, 2021

CrossFit
Main:
3 rounds for time of:
Run 400 meters
30 pull-ups
40 push-ups
50 squats
Lvl6: 400m run, 30 unassisted pullups, 40 pushups, 50 squats
Lvl5: 400m run, 25 unassisted pullups, 35 pushups, 45 squats
Lvl4: 350m run, 20 pullups, 30 pushups, 40 squats
Lvl3: 350m run, 15 pullups, 25 pushups, 35 squats
Lvl2: 300m run, 10 pullups, 20 pushups, 30 squats
Lvl1 200m run, 10 pullups/ring rows, 20 pushups (elevation if needed), 30 squats (squat to box/ball if needed)

QuickFit/At home WOD
Main:
3 rounds for time:
Run X meters
15 ring rows, 25 push ups, 35 air squats
Lvl3: 400m run, 15 ring rows, 25 toe pushups, 35 air squats
Lvl2: 300m run, 15 ring rows, 25 knee pushups, 35 squats to ball
Lvl1: 200m run, 15 ring rows, 25 box pushups, 35 squats to box

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