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5
Mar

Friday, March 5, 2021

CrossFit
Main:
Clean 1 rep max
Tabata toes to bar

QuickFit/At home WOD
4 rounds of: (12 min)
1 min of burpees
1 in of V-ups
Rest 1 min

4
Mar

Thursday, March 4, 2021

CrossFit
Main:
Same as Wednesday, March 3. If you missed Wednesdays test attend class today. Otherwise, go for a light walk/jog to keep body moving and feeling good.

QuickFit/At home WOD
Main:
21-15-9 reps of;
double dumbbell deadlifts
ring rows-make these challenging
*try to use a heavy weight for this if possible
Lvl3: 50/35
Lvl2: 35/25
Lvl1: 25/15
Core:
3-5 mins of accumulated deadbugs

2
Mar

Tuesday, March 2, 2021

CrossFit
Main:
Same as Monday, March 1. If you missed Mondays test attend class today. Otherwise, go for a light walk/jog to keep body moving and feeling good.

QuickFit/At home WOD
Main:
AMRAP 12 min;
200m run
DB pushpress 10 each side/20 total

1
Mar

Monday, March 1, 2021

CrossFit
Main:
Front squat 1 rep max
Pullups: reverse tabata

QuickFit/At home WOD
Main:
Tempo goblet squats
5-5-5-5-5
Increase load each set if possible, tempo is 5 sec down, 5 sec in bottom, then quick up x 5. Rest approx 2 min between each set
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

26
Feb

Friday, February 26, 2021

CrossFit
Main:
Deadlift 1 rep max
HSPU: reverse tabata, get at least 3 for 8 rounds

QuickFit/At home WOD
Main:
Every min on the min x 10 min;
5 KB deadlifts (increasing weight)
Core:
3 min deadbugs for quality

25
Feb

Thursday, February 25, 2021

CrossFit
Main:
Same as Wednesday, February 24. If you missed Wednesdays test attend class today. Otherwise, go for a light walk/jog to keep body moving and feeling good.

QuickFit/At home WOD
Main:
AMRAP 12 min;
200m run
KB pushpress-10 each side/20 total

23
Feb

Tuesday, February 23, 2021

Crossfit
Main:
Same as Monday, February 22. If you missed Mondays test attend class today. Otherwise, go for a light walk/jog to keep body moving and feeling good.

QuickFit/At home WOD
Main:
AMRAP 15 min;
5 cal bike
10 pushups
15 situps
Core:
3 min birddogs for quality

22
Feb

Monday, February 22, 2021

CrossFit
Main:
Back squat 1 rep max 20 min E2MOM
Max double-unders in 2 min

QuickFit/At home WOD
Main:
Every min on the min x 10 min
5 KB/DB goblet squats (increasing weight)
2 min of jump rope for max reps (singles or doubles)
Core:
3 min deadbugs for quality

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