WOD

Refer A Friend

Invite A Friend To Check Us Out!
26
May

Friday May 27, 2022

Crossfit
Main
3 person teams; I go, you go
15 min clock
station 1: 100m empty sled push- 50 down/50 back- light and fast
station 2: 10 double DB shoulder-overhead – regular working weight UB reps
station 3: 50 double unders *scale to 50/40/30/20/10/50 SU (lvls 6-1)

Core: dead bugs x 3-4 min for quality


Quickfit
Main
Same

Core: Same

25
May

Thursday May 26, 2022

Crossfit
Main
E2:30MOM x 12:30 min
deadlift
directly into: 5 jump lunge each side- 10 total
0: 5x DL @45%
5x JL- each side
2:30 5x DL @ 55%
5x JL
5: 5x DL @ 65%
5x JL
7:30: 5x DL @ 75%
5x JL
10: 3x DL @ 85%
5x JL
12:30: AMRAP reps DL @ 95%

Core: partner tabata leg tosses 4x each partner

Quickfit
Main
EMOM x 12 min (6 sets)
Odd: 5 dumbbell Deadlift (add weight each set up to mod-heavy set of 5)
even: 5 DB bent over row each arm (10 total)

Core: partner tabata leg tosses 4x each partner

24
May

Wednesday May 25, 2022

Crossfit
Main
4 x 750m / 2 min easy in between

Core:
Tabata Side Plank

Quickfit
Main
Row: 4x 3 min on x 2 min “off” light recovery

Core: 1/2 Rounds Tabata Side Plank


23
May

Tuesday May 24, 2022

Crossfit
Main
Clean skill development; 3x each;
Then
E2:30MOM x 12:30 min
full clean
directly into: 5 jump tall box jumps
0: 5x clean @45%
5x jump tall box jumps
2:30 5x CLEAN @ 55%
5x BJ
5: 5x Clean @ 65%
5x BJ
7:30: 5x Clean @ 75%
5x BJ
10: 3x Clean @ 85%
5x BJ
12:30: AMRAP reps Clean @ 95%

Core
EMOM x 6 (3x)
odd: deadbugs for quality
even: plank reach throughs for quality


QUickfit
Main
EMOM x 12 (6 sets)
odd: 5 medball clean (add weight every other set if possible)
even: 10 lunges

EMOM x 6 (3x)
odd: deadbugs for quality
even: plank reach throughs for quality

23
May

Monday May 23, 2022

Crossfit
Main- Murph Prep
30 MIN AMRAP
1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1)
2 pullup, 4 pushup, 6 squat, run…
3 pullup, 6 pushup, 9 squat, run…
4 pullup, 8 pushup, 12 squat, run…
5 pullup, 10 pushup, 15 squat, run…
continue adding 1 pullup, 2 pushup, 3 squat + run until 30 min is over.

For those who already did Murph on Friday;
E3 min x 15 (5 sets)
10 DB flys from floor
10 seated DB strict press (floor or box)
10 double DB front rack reverse lunges

Quickfit
Main
AMRAP 20 min- same flow as CF group class but with ring rows and scale to 300/200/100m run or bike as needed.

19
May

Friday May 20, 2022

Crossfit
Main
AMRAP 20 min:
A. 2 pullup, 4 pushup, 6 squat
B. 5 pullup, 10 pushup, 15 squat
C. 10 pullup, 20 pushup, 30 squat
D. 15 pullup, 30 push up, 40 squat


Quickfit
Main
AMRAP 20 min:
options:
A. 2 ring row, 4 pushup, 6 squat
B. 5 ring row, 10 pushup, 15 squat
C. 10 ring row, 20 pushup, 30 squat
D. 15 ring row, 30 push up, 40 squat

18
May

Thursday May 19 , 2022

Crossfit
Main
AMRAP 15 min;
5 synchro toes-bar/hanging knee raise (synch happens at top)
5 synchro burpee box jump overs (happens at floor- just like BFB)
10 assault bike calories- shared, one person working at a time

Core: tabata alt. side planks x 8 each (8 min)


Quickfit
AMRAP 15 min:
5 sit ups
5 burpees + broad jump
5 calorie bike


Core: tabata alt. side planks x 8 each (8 min)

17
May

Wednesday May 18, 2022

Crossfit
Main
Bench press + DB bent over row
E2:30 x 12:30 (6x)
0: 5 bench press x 35% of 1rm PP
plus 5 reps bent over row per side
2:30: 5 bench x 45% + 5 BOR
5: 5 bench x 55% + 5 BOR
7:30: 5 bench x 65% + 5 BOR
10: 5 bench x 75% + 5 BOR
12:30: AMRAP bench x 85%

EMOM x 6 (3x)
odd: banded tricep ext.
even: situps


Quickfit
Main
DB Bench + DB Row
6×2:30 Increase weight each round
Core: Same

16
May

Tuesday May 17, 2022

Crossfit & Quickfit
Main
Pacing Drill
10 rounds (20 min clock)
Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest

Core work: plank hip rotations tabata :20 on x :10 off x 8 sets

16
May

Monday May 16, 2022

Crossfit
Main
E2:30MOM x 12:30 min
Back Squat
directly into: 5 jump tall box jumps
0 Min: 3 Reps @ 40% + 5 BJ
2:30: 3 Reps @ 50% + 5 BJ
5:00: 3 Reps @ 60% + 5 BJ
7:30: 3 Reps @ 70% + 5 BJ
10:00: 3 Reps @ 80% + 5 BJ
12:30: 3 Reps @ 90% + 5 BJ

Core: 6 Min EMOM
O: Plank Variation
E: Alternating Tuck or V Up


Quickfit
Main
E2 min x 12 (6 sets)
3 DB/KB goblet squats
directly into 6 box jump/step ups
*add weight each set to heavy set for the day

Core 6 Min EMOM
O: Plank Variation
E: Alternating Tuck or V Up

1 2 3 321