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2
Apr

Friday, April 2, 2021

CrossFit
Main:
30 min clock
Bike 5 min for max distance, rest 5 min
Bike 4 min for max distance, rest 4 min
Bike 3 min for max distance, rest 3 min
Bike 2 min for max distance, rest 2 min
Bike 1 min for max distance, done

QuickFit/At home WOD
Main:
20 min clock
Row 5 min for max distance, 1 min rest
Row 4 min for max distance, 1 min rest
Row 3 min for max distance, 1 min rest
Row 2 min for max distance, 1 min rest
Row 1 min for max distance, done

1
Apr

Thursday, April 1, 2021

CrossFit
Main:
3 rounds for time of:
Run 400 meters
30 pull-ups
40 push-ups
50 squats
Lvl6: 400m run, 30 unassisted pullups, 40 pushups, 50 squats
Lvl5: 400m run, 25 unassisted pullups, 35 pushups, 45 squats
Lvl4: 350m run, 20 pullups, 30 pushups, 40 squats
Lvl3: 350m run, 15 pullups, 25 pushups, 35 squats
Lvl2: 300m run, 10 pullups, 20 pushups, 30 squats
Lvl1 200m run, 10 pullups/ring rows, 20 pushups (elevation if needed), 30 squats (squat to box/ball if needed)

QuickFit/At home WOD
Main:
3 rounds for time:
Run X meters
15 ring rows, 25 push ups, 35 air squats
Lvl3: 400m run, 15 ring rows, 25 toe pushups, 35 air squats
Lvl2: 300m run, 15 ring rows, 25 knee pushups, 35 squats to ball
Lvl1: 200m run, 15 ring rows, 25 box pushups, 35 squats to box

31
Mar

Wednesday, March 31, 2021

CrossFit
Main:
Power clean EMOM x 10 min;
1 power clean at 80-85% of 1rm full clean
Core:
Tabata bicycle crunches :20 on x :10 off x 8 (4 min)

QuickFit
Main:
EMOM x 10: 3 med ball cleans
*try to increase weight every 2-3 sets
Core:
Tabata bicycle crunches :20 on x :10 off x 8 (4 min)

30
Mar

Tuesday, March 30, 2021

CrossFit
Main:
E2min x 20min: Push Press
0-2: 5 push press at 35%
2-4: 4 push press at 45%
4-6: 3 push press at 55%
6-8: 2 push press at 65%
8-10: 1 push press at 75%
10-12: 1 push press at 80%
12-14: 1 push press at 85-90%
14-16: 1 push press at 85-90%
16-18: 1 push press at 85-90%
18-20: 1 push press at 85-90%
Core:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold
40 second knee to chest recovery

QuickFit/At home WOD
DB push press EMOM x 10 min
Min 1: 5 reps at light load *first 2 rounds same weight
Min 2: 4 reps at light load
Min 3: 3 reps at mod load *2nd 2 rounds mod/same weight
Min 4: 2 reps at mod load
Min 5: 1 reps at heavy load *min 5/6 same heavy weight
Min 6: 1 reps at heavy load
Min 7: 1 reps at heavy load *increase
Min 8: 1 reps at heavy load
Min 9: 1 reps at heavy load *increase
Min 10: 1 reps at heavy load *increase
Core:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold
40 second knee to chest recovery



29
Mar

Monday, March 29, 2021

CrossFit
Main:
Interval ‘Nancy’
5 rounds for time:
Run 400m
15 overhead squats
*rest as long as it takes you to complete each round (ex: round 1 takes you 2:32 to complete, rest 2:32 after completing the first round before moving onto round 2)

Lvl 6: 95/65#, 400m
Lvl 5: 75/55#, 400m
Lvl 4: 65/45#, 350m
Lvl 3: 55/35#, 350m
Lvl 2: 45/25#, 250m
Lvl 1: 35/15#, 200m

QuickFit/At home WOD
Main:
7 rounds for time:
7/7 single arm DB OHS
Run X meters
Lvl 3: DB 20/15, run 300m
Lvl 2: DB 15/10, run 200m
Lvl 1: 14 air squat, bike 600m

26
Mar

Friday, March 26, 2021

CrossFit
Main:
Open WOD 21.3
“Constantly varied, functional movement performed at high intensity”

QuickFit
Main:
Open variation 21.3

25
Mar

Thursday, March 25, 2021

Main:
30 min clock;
Row 5 min for max distance, rest 5 min
Row 4 min for max distance, rest 4 min
Row 3 mins for max distance, rest 3 min
Row 2 min for max distance, rest 2 min
Row 1 min for max distance, done

QuickFit/At home WOD
Main:
20 min clock;
Bike 5 min for max distance, rest 1 min
Bike 4 min for max distance, rest 1 min
Bike 3 min for max distance, rest 1 min
Bike 2 min for max distance, rest 1 min
Bike 1 min for max distance, done

24
Mar

Wednesday, March 24, 2021

CrossFit
Main:
4 rounds for time of:
15 GHD sit-ups
30 barbell thrusters
45 double-unders
Lvl 6: GHD, 65/45#, 45 DU
Lvl 5: parallel GHD, 65/45#, 35 DU
Lvl 4: straight leg abmat, 55/35#, 25 DU
Lvl 3: abmat, 45/25#
Lvl 2: abmat, 35/15#
Lvl 1: :30 plank hold, 15/pvc

QuickFit/At home WOD
Main:
4 rounds for time of:
15 sit ups
30 DB thrusters
45 SU jump rope or small plate hops
Lvl 3: straight leg abmat, DB 20/15, SU
Lvl 2: abmat, DB 12/7.5, SU
Lvl 1: :30 sec plank hold, squat to box/ball, plate hops

23
Mar

Tuesday, March 23, 2021

CrossFit
Main:
Isabel; 30 reps of power snatch for quality/time
Lvl 6: 135/96#
Lvl 5: 115/85#
Lvl 4: 95/75#
Lvl 3: 75/55#
Lvl 2: 55/35#
Lvl 1: 35/15#
Core:
Tabata bird dogs for quality :20 on x :10 off x 8 (4 min)

QuickFit/At home WOD
Main:
30 each arm/60 total DB snatch
Lvl 3: 35/20#
Lvl 2: 20/15#
Lvl 1: 12-15/7.5-12#
Core:
Tabata bird dogs for quality :20 on x :10 off x 8 (4 min)

23
Mar

Monday, March 22, 2021

CrossFit
Main:
E2min x 20 min: Back Squat
0-2: 5 back squat at 35%
2-4: 4 back squat at 45%
4-6: 3 back squat at 55%
6-8: 2 back squat at 65%
8-10: 1 back squat at 75%
10-12: 1 back squat at 80%
12-14: 1 back squat at 85-90%
14-16: 1 back squat at 85-90%
16-18: 1 back squat at 85-90%
18-20: 1 back squat at 85-90%
Core:
2-3 min of bird dogs for quality

QuickFit/At home WOD
Main:
EMOM x 10 min; goblet/front squat with DB/KB
Min 1: 5 reps at light weight
Min 2: 4 reps at light/moderate weight
Min 3: 3 reps at moderate weight
Min 4: 2 reps at moderate/heavy weight
Min 5: 1 rep at heavy weight
Min 6: 1 rep at heavy weight
Min 7: 1 rep at heavy weight
Min 8: 1 rep at heavy weight
Min 9: 1 rep at heavy weight
Min 10: 1 rep at heavy weight
Core:
2-3 min of bird dogs for quality