WOD

Refer A Friend

Invite A Friend To Check Us Out!
23
Oct

Friday, October 23, 2020

CrossFit:
12 min amrap;
10 handstand push-ups
20-calorie row* everyone rows 20 cals today

Quickfit
Warmup
:20 on x :10 off x 3-4 sets
1. up downs
2. 3 position bend and reach
3. spiderman + overhead reach
4. pushup + downdog

Main
AMRAP 12 min:
10 strict DB press
10 calorie bike

22
Oct

Thursday, October 22, 2020

CrossFit:
Clean
After warming up through 65% on your cue, then begin the work clock;
0-3 min: 5 cleans at 75% (10 sec rest between singles)
3-6 min: 3 cleans at 85% (15 sec rest between singles)
6-10 min: 1+ cleans at 95% (20 sec rest between singles)

Core
Tabata :20 on x :10 off x 8 sets
Plank hold (add weight if possible)

Quickfit
Warmup
:20 x :10 x 3-4
1. ball of foot hops/high knees/butt kickers
2. bootstrappers
3. Spiderman + overhead reach
4. pushup + down-dog

Main:
Medball clean tabata :20 on x :10 off x 8 sets

Core Accessory:
Plank hold tabata :20 on x :10 off x 8 sets

21
Oct

Wednesday, October 21, 2020

CrossFit:
10,000m bike for time
*Every 2 min including at 0, perform 5 burpees

Quickfit
Warmup:
:20 x :10 x 3-4
1. updowns
2. pushup + downdog
3. bootstrappers
4. spiderman + OH reach

Main
20 min max distance row
*every 2 min, including at 0, perform 5 updowns

20
Oct

Tuesday, October 20, 2020

CrossFit:
A. Deadlift
*all deadlifts are singles- NO touch and go.
0-2min: 3 deadlift 35%
2-4min: 3 deadlift 45%
4-6min: 3 deadlift 55%
6-9 min: 5 deadlift 65%
9-12 min: 5 deadlift 75%
12-15 min: AMRAP deadlift 85% *goal is 5+ if possible.

B. Tabata deadbugs for quality
:20 on x :10 off x 8 sets (4 min)

Quickfit
Warmup:
:20 on x :10 off x 3 rounds
1. 3 position bend and reach
2. bootstrappers
3. cossack squat

Main
E2 min x 10 min (5 sets)
5 HEAVY KB deadlifts

Core Work
Tabata deadbugs for quality
:20 on x :10 off x 8 sets (4 min)

19
Oct

Monday, October 19, 2020

CrossFit:
AMRAP 8 min;
50 double-unders
10 overhead squats ~40% of 1rm

Quickfit
Warmup:
:20 on x :10 off x 3-4
1. ball of foot hops/butt kickers/high knees
2. high leg kick + toe touch
3. pushup + down dog
4. spider man stretch + oh reach

Main:
AMRAP 10 min:
40 SU jump rope
10 DB goblet squats

Core
3 min accumulated birddogs

16
Oct

Friday, October 16, 2020

CrossFit
30-20-10 reps for time:
Alt. arm DB snatch
Pull ups

Quickfit
Warmup
:20 on x :10 off x 3-4 sets
1. up downs
2. 3 position bend and reach
3. spiderman + overhead reach
4. pushup + downdog

Main
AMRAP 10 min;
2 alt. arm db snatch, 2 ring rows
4 Db snatch, 4 ring rows
6 DB snatch, 6 ring rows…

15
Oct

Thursday, October 15, 2020

CrossFit
5 2-minute rounds of (20 min clock):

20 dumbbell box step-ups- 10 each leg (held in farmers carry position)
Max reps of DB front squats (held at shoulders)
Rest 2 minutes between rounds

Quickfit
Warmup
:20 x :10 x 3-4
1. ball of foot hops/high knees/butt kickers
2. bootstrappers
3. Spiderman + overhead reach
4. pushup + down-dog

Main
5 2-minute rounds of (15 min clock):

20 box step-ups- 10 each leg
Max reps of DB front squats (held at shoulders)
Rest 1 minutes between rounds

Core Accessory
2 min bird dogs

14
Oct

Wednesday, October 14, 2020

CrossFit
A. Push press
0-2min: 3 pushpress 40%
2-4min: 3 pushpress 50%
4-6min: 3 pushpress 60%
6-9min: pushpress 70% x 3
9-12min: pushpress 80% x 3
12-15min: AMRAP push press 90% *goal is 3+ if possible.

B. Toes-to-bar
:20 on x :10 off x 8 sets

Quickfit
Warmup:
:20 x :10 x 3-4
1. updowns
2. pushup + downdog
3. bootstrappers
4. spiderman + OH reach

Main
EMOM x 10 min (5 sets)
odd: :30 double DB pushpress
even: steady state row

Core
3 min deadbugs

13
Oct

Tuesday, October 13, 2020

CrossFit
5000m row

Quickfit
Warmup:
:20 on x :10 off x 3 rounds
1. 3 position bend and reach
2. bootstrappers
3. cossack squat

Main
20 min max distance bike

12
Oct

Monday, October 12, 2020

CrossFit
Front Squat
0-2min: 3 front squat 35%
2-4min: 3 front squat 45%
4-6min: 3 front squat 55%
6-9 min: 5 front squat 65%
9-12min: 5 front squat 75%
12-15min: AMRAP front squat 85% *goal is 5+ if possible.

Core Work
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
Warmup:
:20 on x :10 off x 3-4
1. ball of foot hops/butt kickers/high knees
2. high leg kick + toe touch
3. pushup + down dog
4. spider man stretch + oh reach

Main
DB tempo goblet squats
5×5 with 5 count down, 5 count in bottom, 1 up

Core
Tabata plank holds
:20 on x :10 off x 8 sets

1 2 3 283