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8
Dec

Thursday December 8, 2022

CrossFit

Main

“Team Jerry”

For time:
Level 6/5: those who have a sub 9 min mile run/sub 9 min 2k
Run 1 mile (together)
Row2k (shared)
Run 1 mile (together)

Level 4/3: those who have a sub 10 min mile run/sub 10 min 2k
Run 1200m. (together)
Row 1500m. (shared)
Run 1200m. (together)

Level 2/1: those wh0 have a 10+ min mile run/10+ min 2k
Run 800m. (together)
Row 1000m. (shared)
Run 800m. (together)

QuickFit/At home

Main

Cover max distance:
0-8 min: walk/jog/run
8-16 min: row
16-24 min: walk/jog/run

7
Dec

Wednesday December 7, 2022

CrossFit

Main

Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps
E90 sec. x 12 sets (18 min)
Lvl6/5: Begin at 40% of 1rm PP and build in 5% jumps to 90-95%
Lvl4/3: Begin at 35% of 1rm PP and build in 5% jumps to 80-85%
Lvl2/1: Begin at 30% of 1rm PP and build in 5% jumps to 75-80%

QuickFit/Longevity

Main

A. SLIPS WU- same as CF group class
B. EMOM x 10 min: 3 double DB/KB thrusters
*try to increase load every other round to a solid heavy set of 3.

6
Dec

Tuesday December 6, 2022

CrossFit

Main

A. Double-under skill development ~10 min.

  1. bounding
  2. timing/tempo
  3. cadence/putting it all together

B. AMRAP 12 min;
6 strict pull ups (any grip variation)
12 push presses
50 double-unders

Lvl6: unassisted, 95/65# (40-50% 1rm PP), 50 DU (150+)
Lvl5: band, 75/55#, 40 DU (100+)
Lvl4: band, 65/45#, 30 DU (75+)
Lvl3: band, 55/35#, 20 DU (50+)
Lvl2: band, 45/25#, 10 DU (30+)
Lvl1: ringrow, 35/15#, 50 SU

QuickFit/At home WOD

Main
AMRAP 12 min:
12 DB bent over row (6/6)
12 DB push press (6/6)
50 single unders/plate hops

Lvl3: 35/25, 50 SU
Lvl2: 20/15, 50 SU
Lvl1: 15/10, 50 plate hop/steps

5
Dec

Monday December 5, 2022

CrossFit

Main
A. wall walk skill
Lvl1/2: pushup + dd- 1-2 hand walks up wall
Lvl3/4: pushup + dd- walk to tape line
Lvl6/5: pushup + dd- walk to chest to wall

B. Teams of 2: 1 go, you go (each movement)
AMRAP 10 min:
1 wall walk + 2 box jump overs
2 wall walk + 4 BJO
3 wall walk + 6 BJO
… continue adding 1 + 2 each round

Longevity

Main

Same as above but with box walk/box pushup + walk in and out

QuickFit/ At home WOD

Main
Same as above but with box walk/box pushup + walk in and out

2
Dec

FRIDAY DECEMBER 2, 2022

Crossfit
Main
E3 min x 15 min (5 sets)
5 strict pullups (As heavy/hard as possible)
10 pushups
20 DB curls (10/10)

Core accessory
Alt EMOM:
odd: banded crunch
even: banded tricep extensions

Longevity
Main
E3 min x 15 min (5 sets)
5 strict ring rows (hard as possible)
10 pushups
20 DB curls (10/10)

Core accessory
Alt EMOM:
odd: banded crunch
even: banded tricep extensions

QuickFit/At home
Main
E3 min x 15 min (5 sets)
5 strict ring rows (hard as possible)
10 pushups
20 DB curls (10/10)

Core accessory
Alt EMOM:
odd: banded crunch
even: banded tricep extensions

1
Dec

THURSDAY DECEMBER 1, 2022

Crossfit
Main
AMRAP 20 min
P1 performs 5 sandbag/kb goblet squats, then does 50′ carry (length of pull up cage)- sets down object- picks it back up and does the same, 5 squats then carries back
at the same time..
P2 performs 10-15 reps of DB weighted sit ups

Once both partners are done with their individual work, switch stations and continue for 20 min.

Lvl6: sandbag 150/125#, DB 50/35#
Lvl5: sandbag 125/100#, DB 40/30#
Lvl4: sandbag 100/75#, DB 35/25#
Lvl3: sandbag 75/50#, DB 25/20#
Lvl2: KB 35/26#, DB 20/15#
Lvl1: KB 26/18#, DB 15/12#

QuickFit/At home WOD
Main
AMRAP 10 min
5 KB/DB goblet squats, 50m carry, 5 KB/DB goblet squats, 50m carry
10-15 situps

Lvl3: KB 53/35#
Lvl2: KB 35/26#
Lvl1: KB 26/18#

Core work: deadbugs x 2-3 min.

30
Nov

WEDNESDAY NOVEMBER 30, 2022

Crossfit
Main
Five 2-minute rounds of: (25 min including rest)

300/200-m sprint (should take ~ 1-1:20 min to complete run)
Max-rep burpees

Rest 3 minutes between rounds

Post number of burpees completed after the sprint each round

Core:
Couch stretch POST 2 min each side

Longevity
Main
5, 2 min rounds, with 2 min rest between sets
walk/jog for 1 min
max updowns/burpees for 1 min

Core work: couch stretch x 2 min each side

QuickFit/ At home WOD
Main
5, 2 min rounds, with 2 min rest between sets
walk/jog for 1 min
max updowns/burpees for 1 min

Core work: couch stretch x 2 min each side

29
Nov

TUESDAY NOVEMBER 29, 2022

Crossfit
Main
Deadlift pulling progressions; (increasing in weight by 5+ % from last time if possible on EVERY set)
0-10 min; EVERY 2 min x 5 sets, 3 deadlifts from floor
0: 30-35% 2: 35-45% 4: 45-55% 6: 55-65% 8: 65-75%

10-20 min: EVERY 2 min x 5 sets, 2 deadlifts pulling from 45# plates (barbell plates are set up on top of 1 set of 45# plates
10: 70-75% 12: 75-80% 14: 80-85% 16: 85-90% 18: 90-95%

20-30 min: EVERY 2 min x 5 sets, 1 deadlift pulling from 2 sets of 45# plates (barbell plates are set up on top of 2 sets of 45# plates
20: 95% 22: 95+ 24: 95+ 26: 95+ 28: 95+

Core work: tabata deadbugs for quality

Quickfit
Main
Same flow as CF class, inside of a 20 min clock but with double DB/KB increasing load every other round, for a total of ~10 weight changes

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