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8
Jan

Friday, January 8, 2021

CrossFit
Main:
Push press
0-2 min: 3 push press 45%
2-4 min: 3 push press 55%
4-6 min: 3 push press 65%
6-9 min: push press 75% x 5
9-12 min: push press 85% x 3
12-15 min: AMRAP push press 95% *goal is 1+ if possible
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:
DB push press-increasing weight each round
Min 0-2/2-4/4-6, 3 reps
Min 6-9, 5 reps
Min 9-12, 3 reps
Min 12-15, max reps at heaviest load
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

7
Jan

Thursday, January 7, 2021

Main 14.4:
AMRAP 14 min;
60 calorie row
50 toes-to-bar
40 wall-ball shots
30 cleans, 135lb
20 muscle-ups
Rx: toes-bar. Scaled: hanging knee raise
Rx: WB 20-10/14-9. Scaled 20-9/10-9
Rx: 135/95#. Scaled 95/65#
Rx: Ring MU. Scaled pullups
Core: N/A
Stretch/ recovery:
Coaches choice

QuickFit/At home WOD
Main:
AMRAP 14 min;
60 cal row
50 abmat sit ups
40 WB/Squats*use medball for depth if needed
30 medball cleans
20 ring rows *sub out bent over DB row if needed
Core: N/A
Stretch/ recovery:
Coaches choice

6
Jan

Wednesday, January 6, 2021

CrossFit
Main:
Assault bike;
5 x 1000m w/2 min rest
*see if you can maintain your 500m pace from a few weeks ago
Core: N/A
Stretch/recovery:
Coaches choice

QuickFit/At home WOD
Main:
Assault bike or Row;
5x 2 min on for max distance w/2 min rest between efforts (20 min)
Core: N/A
Stretch/recovery:
Coaches choice

5
Jan

Tuesday, January 5, 2021

CrossFit
Main:
0-2 min: 3 front squat 40%
2-4 min: 3 front squat 50%
4-6 min: 3 front squat 60%
6-9 min: front squat 70% x 3
9-12 min: front squat 80% x 3
12-15 min: front squat 90% *goal is 3+ if possible
Core:
Alt. side plank hold/raises :20 on x :10 off x 8 (4 each side-4 min)
Stretch/recovery:
Coaches choice

QuickFit/At home WOD
Main:
Tempo goblet squats
6 sets of 5
5 tempo squats each set-increasing load-tempo is 5 count down-5 count in bottom and 1 up
Core:
Alt. side plank hold/raises :20 on x :10 off x 8 (4 each side-4 min)
Stretch/recovery:
Coaches choice

4
Jan

Monday, January 4, 2021

CrossFit
Main 14.1:
AMRAP 10min;
30 double unders
15 power snatch
Rx: 30 double unders, 75/55#
Sc: 30 single unders, 65/45#
Core:
:20 on x :10 off (4 min) tabata hollow hold/tuck hold
Stretch:
Coaches choice

QuickFit/At home WOD
Main:
Jump rope skill
DB snatch skill
AMRAP 10min:
30 single unders
15 alternating DB snatch
Lvl3: 20/15
Lvl2: 15/12
Lvl1: 12/10
Core:
:20 on x :10 off x 8 (4 min) tabata hollow hold/tuck hold
Stretch/Recovery:
Coaches choice

1
Jan

Friday, January 1, 2021

GYM CLOSED-possible open gym TBA
HAPPY NEW YEAR!
At home WOD;
5k run, every 3 min stop and perform; Lvl 5/6-15 burpees, Lvl 4/3-10 burpees, Lvl 2/1-5 burpees

31
Dec

Thursday, December 31, 2020

GYM CLOSED-possible morning open gym TBA
At home workout;
Death by burpee
Min 1: 1 burpee
Min 2: 2 burpee
Min 3: 3 burpee
Continue until you cannot finish the allotted burpees in the min time frame

30
Dec

Wednesday, December 30, 2020

CrossFit
Main:
15.5 (15 min time cap)
27-21-15-9 reps for time;
Row calories
Thrusters
Rx: 95/65#
Scaled: 65/45#
Corework: 3-4 min of deadbugs for recovery-slow and controlled
Stretch: couch stretch 2 min each side

QuickFit/At home WOD
Main:
Same rep scheme, same movements, but with DB
Lvl3: 20/15
Lvl2: 15/12
Lvl1: 12/10
Corework: 3 min of deadbugs as active recovery

29
Dec

Tuesday, December 29, 2020

CrossFit
Row skill work
Main:
3 x row 1000m w/2:30 rest between efforts
Goal is to maintain 2k TT pace for each 1k effort
Core accessory/recovery;
3 min of deadbug for quality

QuickFit/At home WOD
Main:
3 x 4 min row for max distance, with 2 min rest after 4 min effort (18 min total)
Core accessory: N/A
Stretch; coaches choice

28
Dec

Monday, December 28, 2020

CrossFit
Warm up: SLIPS
Main: Back Squat
0-2 min: 3 back squat 40%
2-4 min: 3 back squat 50%
4-6 min: 3 back squat 60%
6-9 min: back squat 70% x 3
9-12 min: back squat 80% x 3
12-15 min: AMRAP back squat 90% *goal is 3+ 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
Stretch; coaches choice

QuickFit/At home WOD
Main:
Tempo goblet squat
6 sets of 5 (same time frame as CF classes on barbell, but with DB/KB)
5 tempo squats each set-increasing load- tempo is 5 count down-5 count in bottom and 1 up
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
Stretch; coaches choice