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27
Jul

Wednesday July 28, 2021

Crossfit
Main
In Teams of 2
P1 Row 750m, while P2 holds barbell in front rack position (can switch positions at any time, but row cannot be accomplished unless bar is in front rack)
P1 50 burpees lateral over rower, while 1 partner holds barbell overhead (can switch positions at any time, but burpees cannot be accomplished unless bar is overhead)
P1 50 thrusters, while 1 partner holds straight arm plank (can switch positions at any time, but thrusters cannot be accomplished unless partner is in plank)

Lvl6: jump over rower, 95/65# *~40% of 1rm push press
Lvl5: jump over rower, 75/55#
Lvl4: step over rower, 65/45#
Lvl3: step over rower, 45/35#
Lvl2: step over rower, 35/25#
Lvl1: burpee- not over rower, 25/15#

Core:
2-3 Min Deadbugs for Quality


Quickfit
Main
12 Min Clock
5 min max distance bike
4 min burpees
3 min of squat/DB thruster or pvc thrusters

Lvl3: burpee to floor, DB 20/15
Lvl2: burpee to box, pvc
Lvl1: updown to box, air squat

Core
2-3 Min Deadbugs for Quality

27
Jul

Tuesday, July 27, 2021

CrossFit
CrossFit games week!
Run 4 laps around our usual mile loop, but without the out and back finish past vive chiro- so you’ll just run straight back into the gym when you run up walker and into our main entrance
Lvl6: begin with a 20# weighted vest, and add 10# each lap; lap 1: 20#. lap 2: 30#. lap 3: 40# lap 4: 50#
Lvl5: wear a 20# weighted vest the entire time
Lvl4: run 4 laps for time
Lvl3: run 3 laps for time
Lvl2: run 2 laps for time
Lvl1: run 1-2 laps for time

QuickFit/At home WOD
Travel max distance in 20 min of your choice;
Run/Jog
Bike
Row


26
Jul

Monday, July 26, 2021

CrossFit
CrossFit games week!
Back squat/shoulder press/Deadlift
15 min clock-back squat heavy single
0: 35% x 3
2: 45% x 3
4: 55% x 2
6: 65% x 2
8: 75% x 1
10: 85% x 1
12: 90% x 1
14: 95-100% x 1
At the 15 min mark begin on Shoulder press with same time/reps/% as back squat
At the 30 min mark begin on deadlift with same time/reps/% as BS/SP

QuickFit/At home WOD
E2 min x 10 min: Kb/Db deadlift
0: 3 reps at light weight
2: 3 reps at light-mod weight
4: 2 reps at mod weight
6: 2 reps at mod-heavy weight
8: 1 rep at heavy weight
10: 1 rep at heavy-heavy
Core:
:20 x :10 x 8 of your choice!




22
Jul

Friday July 23rd, 2021

Crossfit
Main
Overhead Squat Every 3 min x6 (15 min)
0: 5 Reps @ 40%
3: 5 Reps @ 50%
6: 5 Reps @ 60%
9: 3 Reps @ 70%
12: 3 Reps @ 80%
15: ARMAP @ 90%

Quickfit
Main
Single Goblet/ Double DB Front Squat Every 2min x6 (10 Min)
0: 5 Reps @ Light
2: 5 Reps @ Light-Mod
4: 5 Reps @ Moderate
6: 3 Reps @ Moderate-Heavy
8: 3 Reps @ Heavy
10: AMRAP @ HEAVY

21
Jul

Thursday July 22nd, 2021

Crossfit
Main
12 min AMRAP
1-2-3-4-5-6-…etc (add a rep each round)
Power Clean @ ~60% of 1RM
Strict Pull Ups

Lvl 6: 185/115#, Strict Unassisted
Lvl 5: 165/105, Strict w/Band
Lvl 4: 135/95, Strict w/Band
Lvl 3: 115/75, Strict w/Band
Lvl2: 95/65, Strict w/Band
Lvl 1: 75/45, Ring Rows

Quickfit
Main
12 Min AMRAP
1-2-3-4-5-6-…etc (add a rep each round)
Barbell Muscle Clean
Barbell Bent Rows

Lvl 3: 45/35
Lvl 2: 35/15
Lvl 1: 15/15



20
Jul

Wednesday July 21, 2021

Crossfit
Main
20 Min AMRAP
P1: 6 alt. Side Sandbag to Shoulder
P2: 50m Sled Push
When both partners finish work Switch

Quickfit
20 Min AMRAP
6 Med-Ball Cleans to Shoulder, 3 Each Side
50m Sled Push
Rest 1:1


20
Jul

Tuesday July 20th, 2021

Crossfit
Main
20 min AMRAP, Teams of 3
50 cal. bike (1 person works at time, while the other 2 rest, can switch out at any time)
50 synchro DB alt. arm hang snatch (2 together, synch happens at overhead position, may switch out buddy at anytime)
50 synch toes-bar/hanging knee raise (2 together, synch happens at top, may switch out buddy at anytime)
50 synch lateral burpee over DB (2 together, synch happens at chest to ground, may switch out buddy at anytime)
50 synch DB goblet squat (2 together, synch happens at bottom and top, may switch out buddy at anytime)


Quickfit
Main
20 min AMRAP
20 Cal Row/bike
20 alt. DB Snatch
20 Sit Ups
20 Burpees
20 Goblet Squats/ Air Squats

Lvl 3: 25/20#
Lvl 2: 20/15
Lvl 1: 15/10

19
Jul

Monday July 19th, 2021

Crossfit
Main
20 Min
10 Rounds of
:30 Run out, :30 Rest, :30 Run Back, :30 Rest
(2 Min Rounds)
Goal is to start/finish at the same spot each round

Quickfit
Same as Crossfit

16
Jul

Friday, July 16, 2021

CrossFit
25 min clock-Rowing
Row 5 min, rest 1 min
Row 4 min, rest 2 min
Row 3 min, rest 3 min
Row 2 min, rest 4 min
Row 1 min, done

QuickFit/At home WOD
25 min clock-Rowing
Row 5 min, rest 1 min
Row 4 min, rest 2 min
Row 3 min, rest 3 min
Row 2 min, rest 4 min
Row 1 min, done

15
Jul

Thursday, July 15, 2021

CrossFit
Strength day: Back squats
E3 min x 15 min
0: 5 reps at 40%
3: 5 reps at 50%
6: 5 reps at 60%
9: 3 reps at 70%
12: 3 reps at 80%
15: AMRAP reps at 90%
Core:
Tabata ab work of your choice :20 on x :10 off x 8 sets

QuickFit/At home WOD
Single/Double DB/KB front squats E2 min x 10 min
0: 5 reps at light
2: 5 reps at light
4: 5 reps at mod
6: 3 reps at mod
8: 3 reps at heavy
10: AMRAP reps at heavy
Core:
Tabata ab work of your choice :20 on x :10 off x 8 sets

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