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7
May

Friday, May 7, 2021

CrossFit
Main: Run max distance in 40 min (20 min out, 20 min back)
*goal is steady state pace so that your speed out can be matched to your speed back to the gym
**scale to bike for 40 min if you cannot run, with a goal of the same pace the first 20 min as the second 20 min

QuickFit/At home WOD
Main: Max distance in 20 min of run/jog/walk
*use 300/400 distance and mark tallies for each lap completed during 20 min clock

6
May

Thursday, May 6, 2021

CrossFit
Main: Teams of 2: AMRAP 12 min-
50 Double-unders
100m farmers carry
Lvl6: 50 DU, KB 70/53#
Lvl5: 40 DU, DB/KB 50/35#
Lvl4: 30 DU, DB/KB 44/30#
Lvl3: 20 DU, DB/KB 35/26#
Lvl2: 10 DU, DB/KB 26/18#
Lvl1: 50 SU, DB/KB 18/13#
Core:
Tabata :20 on x :10 off x 8 (4 min)
Partner med ball sit up/toss

QuickFit/At home WOD
Main: AMRAP 12 min-
50 SU jump rope
100m farmers carry
Lvl3: 50 SU, DB/KB 35/26#
Lvl2: 50 plate hops, DB/KB 25/20#
Lvl1: 50 plate steps, DB/KB 18/13#
Core:
Tabata sit ups :20 on x :10 off x 8

5
May

Wednesday, May 5, 2021

CrossFit
Main: Death by handstand walks
Lvl6: walk 10′ increments
Lvl5: walk 5′ increments
Lvl4: wall hand releases, increments of 10 each
Lvl3: box hand releases, increments of 10
Lvl2/1: bear crawl walk, 10′ increments
Core:
Deadbugs x 2-3 min for quality

QuickFit/At home WOD
Main: Alt Db push press/bear crawl tabata
:20 on x :10 off x 8 sets each (8 min)
1. DB push press
2. Bear crawl F+back 10/10′
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10
Core:
Deadbugs for quality x 2-3min

4
May

Tuesday, May 4, 2021

CrossFit
Main: Deadlifts
E2min x 20 min deadlift
0-2: 5 deadlifts at 40%
2-4: 4 deadlifts at 50%
4-6: 3 deadlifts at 60%
6-8: 2 deadlifts at 70%
8-10: 1 deadlift at 80%
10-12: 1 deadlift at 85%
12-14: 1 deadlift at 90-95%
14-16: 1 deadlift at 90-95%
16-18: 1 deadlift at 90-95%
18-20: 1 deadlift at 90-95%
Core:
Tabata bicycle crunches :20 on x :10 off x 8 (4 min)

QuickFit/At home WOD
Main: KB/DB double deadlift Emom x 10min
0: 5 deadlift at light
1: 4 deadlift at light
2: 3 deadlift at mod
3: 2 deadlift at mod
4: 1 deadlift at mod-heavy
5: 1 deadlift at mod-heavy
6: 1 deadlift at heavy
7: 1 deadlift at heavy
8: 1 deadlift at heavy
9: 1 deadlift at heavy
10: 1 deadlift at heavy
Core:
Tabata bicycle crunches :20 on x :10 off x 8 (4min)

3
May

Monday, May 3, 2021

CrossFit
Main: Hope
3 rounds of (17 mins) of:
Burpees
Power snatches
Box jumps
Thrusters
Chest-to-bar pull-ups
Lvl6/5: 75/55#, 24/20″, CTB
Lvl4/3: 55/35#, 24/20″, banded pull ups
Lvl2/1: 35/15#, any” jump or step, ring rows

QuickFit/At home WOD
Main: Hope
1 min each station x 3 sets (17 min)
1. burpee/updowns
2. DB power snatch (alt arms)
3. BJ or step
4. double DB thruster/air squat
5. ring rows
6. rest
Lvl3: burpee, DB 20/15#, box any”
Lvl2: updown, DB 1512#, box any”
Lvl1: elevated updown, DB 12/10#, air squat, plate jumps

30
Apr

Friday, April 30, 2021

CrossFit
Main:
27-21-15-9 reps of:
Power cleans
Dips
Lvl6: 115/80#, ring dip
Lvl5: 95/65#, bar dip
Lvl4: 75/55#, box dip
Lvl3: 65/45#, mod box dip with toe assistance
Lvl2: 55/35#, seated box dip with foot assistance
Lvl1: 45/15#, elevated close grip pushups
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

QuickFit/At home WOD
27-21-15-9 reps for time;
med ball power cleans, dox dips
Lvl3: 30/20#, straight leg box dip
Lvl2: 20/14#, bent leg box dip
Lvl1: 14/10#, bent leg box dip
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

29
Apr

Thursday, April 29, 2021

CrossFit
Main:
30 min clock
Run 5 min, rest 5 min
Bike 4 min, rest 4 min
Row 3 min, rest 3 min
Run 2 min, rest 2 min
Bike 1 min, done
*increase intensity each set

QuickFit/At home WOD
Main:
20 min clock
Bike 5 min, rest 1 min
Bike 4 min, rest 1 min
Bike 3 min, rest 1 min
Bike 2 min, rest 1 min
Bike 1 min, done
*goal is increasing intensity as time decreases

28
Apr

Wednesday, April 28, 2021

CrossFit
Main:
2 person teams, with 1 working at a time (goal is sub 15 min with a 20 min time cap)
50-40-30-20-10 reps for time:
assault bike calories
wallball*
*scale wall ball to what you traditionally do in most WB workouts, allowing for a minimum of 10 reps at a time
Lvl6/5: 20-10’/14-9′
Lvl 4/3: 20-9’/14-8′
Lvl2/1: 14-9’/10-8′

QuickFit/At home WOD
Main:
Teams of 2 with 1 working at a time (share work as needed to accomplish work in minimum time)
50 cal row/50 air squat
40 cal row/40 air squat
30 cal row/30 air squat
20 cal row/20 air squat
10 cal row/10 air squat

27
Apr

Tuesday, April 27, 2021

CrossFit
Main:
Death by kipping pullups
With a continuously running clock, do one pullup the first minute, two pullups the second minute, three pullups the third minute, continuing on as long as you are able.

QuickFit/At home WOD
Main:
Death by renegade row
With a continuously running clock, do 1 renegade row the 1st min, 2 the 2nd minute, continuing until you are unable to preform the allotted reps within the minute.
*Renegade row= 1 push up + 1 left side DB row + 1 push up + 1 right side DB row
Lvl3: 25/20#
Lvl2: 20/15#
Lvl1: 15/10#
Core:
Tabata hollow/tuck hold :20 on x :10 off x 8 sets

26
Apr

Monday, April 26, 2021

CrossFit
Main:
E2min x 20 min: Pushpress
0-2: 5 pushpress at 40%
2-4: 4 pushpress at 50%
4-6: 3 pushpress at 60%
6-8: 2 pushpress at 70%
8-10: 1 pushpress at 80%
10-12: 1 pushpress at 85%
12-14: 1 pushpress at 90-95%
14-16: 1 pushpress at 90-95%
16-18: 1 pushpress at 90-95%
18-20: 1 pushpress at 90-95%
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

QuickFit/At home WOD
Main:
E1min x 10 min: DB push press
1: 5 DB pushpress at light
2: 4 DB pushpress at light
3: 3 DB pushpress at mod
4: 2 DB pushpress at mod
5: 1 DB pushpress at mod-heavy
6: 1 DB pushpress at mod-heavy
7: 1 DB pushpress at heavy
8: 1 DB pushpress at heavy
9: 1 DB pushpress at heavy
10: 1 DB pushpress at heavy
Core:
Tabata bicycle crunch :20 x :10 x 8 (4min)

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