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2
Oct

SUNDAY OCTOBER 2, 2022

REST DAY-
Mobility and Maintenance

  • Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  • Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
30
Sep

FRIDAY SEPTEMBER 30, 2022

CrossFit
Main
After building to working weights:
E3 min x 15 min 5 sets:
5 back squats at 70-75% of 1rm across all sets
Immediately after you finish backsquat you’ll hold sandbag in bear hug position for 1 min in place.
If working in teams of 2:
Partner 1 lifts, then directly into sandbag
Partner 2 loads weights and begins squatting when partner 1 is :30 into sandbag Hold, then p2 picks up sandbag when p1 is finished holding and completes their hold.

Core
EMOM x 6 (3 sets)
odd: DB/KB side bends :30/side
even: Kb/DB crunch ups

Longevity
Main
Tempo goblet squat e3 min x 15 min;
5 reps with 3 second hold in bottom
Add weight each set

Core
EMOM x 6 (3 sets)
odd: DB/KB side bends :30/side
even: crunch ups

QuickFit/At home
Main
Tempo goblet squat e3 min x 15 min;
5 reps with 3 second hold in bottom
Add weight each set

Core
EMOM x 6 (3 sets)
odd: DB/KB side bends :30/side
even: crunch ups

29
Sep

THURSDAY SEPTEMBER 29, 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) scale to bike as needed with 600/900m
Max-rep burpees

Rest 3 minutes between rounds.

Post number of burpees completed after the sprint each round

QuickFit/ At home
Main
Same programming as CF group class

28
Sep

WEDNESDAY SEPTEMBER 28, 2022

CrossFit
Main
A. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3

B. E2 min x 10 min: snatch balance (from rack) 2-2-2-2-2

C. E2 min x 10 min: overhead squat (from rack) 1-1-1-1-1

Longevity
Main
Same as CF class but with single dbs
First 0-10 min:
3 each arm db hang power snatch
Increase weight every 2 min

10-20 min
3-5 reps each 2 min- squat drops
*start from standing and drop down into deep squat quickly like a snatch balance, but with no weight

20-30 min
3-5 reps of wall facing squat with hands against wall- trying to get as close as they can with feet/hands/depth
*use box/ball for depth as needed

QuickFit/ At home WOD
Main
Follow same flow as longevity programming inside CF class

27
Sep

TUESDAY SEPTEMBER 27, 2022

CrossFit
Main
5 rounds for time of: (18 min cap, goal is sub 15)

15 deadlifts
12 pull-ups (how you tested in during test week)
9 front squats
*barbell weight should be ~40-50% of 1rm FS.
Lvl6: 135/95, CTB
Lvl5: 115/80, chin over bar
Lvl4: 95/65, band
Lvl3: 75/55, band
Lvl2: 65/45, band
Lvl1: 55/35, ring row

Core
tabata partner leg tosses :20 x :10 x 8 (4 each)

QuickFit/At home WOD
Main
5 rounds: 18 min cap
15 double db deadlifts
12 ring rows/sub db bent over row
9 double db pushpress
*db weight stays the same throughout
Level 3: 30/20
Level 2: 20/15
Level 1: 15/10

Core
tabata partner leg tosses :20 x :10 x 8 (4 each)

26
Sep

MONDAY SEPTEMBER 26, 2022

Crossfit
Main
Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)

  1. HS hold
    Lvl6/5: wall facing/kick up
    Lvl4/3: box HS hold
    Lvl2/1: downdog hold
  2. wall climb
    Lvl6/5: open standard on wall
    Lvl4/3: box climb- same as wall but on box
    Lvl2/1: pushup + downdog + walk hands in/out
  3. HSPU
    Lvl6/5: wall/1 abmat
    Lvl4/3: box HSPU T/K
    Lvl2/1: seated DB press on box

Core work:
alt. EMOM x 6 (3 sets)
odd: situp/tuck up/v up
even: arch hold

Longevity
Main
Same flow as CF class;
Alt tabata:

  1. Plank hold
  2. Box climb/walk hands towards feet-backwards inch worm
  3. Push-ups

Core work:
alt. EMOM x 6 (3 sets)
odd: situp/tuck up/v up
even: arch hold

QuickFit/ At home WOD
Main
Same flow as CF class;
Alt tabata:

  1. Plank hold
  2. Box climb/walk hands towards feet-backwards inch worm
  3. Push-ups

Core work
alt. EMOM x 6 (3 sets)
odd: situp/tuck up/v up
even: arch hold

23
Sep

FRIDAY SEPTEMBER 23, 2022

Crossift
Re-test week 2; day 6
A. Clean 1rm
L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%
L5: Male: (255+)
L5: Female (175+)
L4: male (205)
L4: female (135)
L3 male (165)
L3 female (105)
L2 male (125)
L2 female (85)
L1: male and female modification for range of motion

B. toes-bar
reverse tabata, get at least 3 for 8 rounds/ 24 reps total
Lvl6: toes-bar
L5:toes to head
Lvl4: toes-chest
Lvl3: toes-hip
Lvl2: hanging knee raise
Lvl1: scaling to straight leg sit ups due to injury or grip strength

Quickfit
Main
4 rounds of: (12 min)
1 minute of burpees
1 minute of V-ups
Rest 1 minute

Longevity
Main
cover max distance in 30 min:
jog/bike/row

22
Sep

THURSDAY SEPTEMBER 22, 2022

Crossfit
If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Quickfit
Main
21-15-9 reps of:
dumbbell deadlifts (double)*
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 min of accumulated deadbugs

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