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14
Jul

Wednesday, July 14, 2021

CrossFit
50-40-30-20-10 reps for time
Russian KB swings, sit ups
Lvl6: KB 70/53, GHD
Lvl5: KB 53/44, 1/2 GHD 1/2 abmat
Lvl4: KB 44/35, straight leg abmat
Lvl3: KB 35/26, straight leg abmat
Lvl2: KB 26/18, straight legmat
Lvl1: KB 18/13, plank hold x 60/50/40/30/20 sec

QuickFit/At home WOD
50-40-30-20-10 reps for time russian KB swing with;
60-50-40-30-20 sec plank hold after each set
Lvl3: 35/26#
Lvl2: 26/18#
Lvl1: 18/13#

13
Jul

Tuesday, July 13, 2021

CrossFit
AMRAP 20 min-I go, you go style…
P1: 5 sandbag squats, directly into 100m KB farmers carry
P2: while P1 is working, P2 completes 10 pushups then holds a straight arm plank until P1 returns
Lvl6: SB 150/125, KB 70/53, toe pushup
Lvl5: SB 125/100, KB 53/44, toe pushup
Lvl4: SB 100/75, KB 44/35, knee pushup
Lvl3: SB 75/30MB, KB 35/26, knee pushup
Lvl2: MB 30/20, KB 26/18, knee pushup
Lvl1: MB 20/14, KB 18/13, elevated pushup

QuickFit/At home WOD
AMRAP 20 min-I go, you go style…
P1: 5MB squats, directly into 100m farmers carry
P2: while P1 is working, P1 completes 10 pushups then holds straight arm plank until P1 returns
Lvl3: MB 30/20, DB 35/25
Lvl2: MB 20/14, DB 25/20
Lvl1: MB 14/10, DB 20/15

12
Jul

Monday, July 12, 2021

CrossFit
Teams of 2-AMRAP 20 min
Partners alternate each movement throughout
10 cal bike
10 burpee box jump over
10 alt arm dumbbell snatch
Lvl6: jump 24/20″, DB 70/50
Lvl5: jump 24/20″, DB 50/35
Lvl4: jump 20/20″, DB 35/25
Lvl3: jump 20/20″, DB 30/20
Lvl2: jump any”, DB 20/15
Lvl1: jump any”, DB 15/12

QuickFit/At home WOD
Teams of 2-AMRAP 20 min
Partners alternate movement throughout
5 cal row
5 burpee box jump/step over
10 alt arm DB snatch
Lvl3: jump 20″, DB 25/20
Lvl2: step any”, DB 15/12
Lvl1: step any”, DB 10/7.5

8
Jul

Friday July 9th, 2021

Crossfit
Main:
In teams of 2
800m Run (Together)
then
10 Rounds alternating each movement of:
10 DB Hang “Cluster”
10 DB Box Step Over
10 Burpees over DB
then
800m Run (Together)
Example: P1 clusters, P2 step overs, P1 Burpees, P2 Clusters etc…

Lvl 6: 800m, DB 50/35#, Box 24/30″
Lvl 5: 800m, 40/30#, 24/20″
Lvl 4: 600m, 35/25#, 24/20
Lvl 3: 600m, 30/20#, 20
Lvl 2: 400m, 20/15#, any box
Lvl 1: 400m, 15/12, any box
*Sub 3x bike distance if you cannot run

Quickfit
Main:
Run 3min
then 5 sets of:
10 DB Hang Clean
10 DB Front Squat
10 DB Pushpress
then
Run 3 min

7
Jul

Thursday July 8th, 2021

Crossfit
Main:
Bike 10x500m with 1min rest between efforts
Hard effort, sprint pace, try to maintain within 3-5s splits

Core: 2-3min of Deadbugs for quality

Quickfit
Row 5x500m with 1min rest between efforts
Hard effort, sprint pace, try to maintain within 3-5s splits

Core: Same as crossfit

6
Jul

Wednesday July 7, 2021

Crossfit
Main:
Deadlift E3 min x6 (15 min)
0: 3 Reps @ 35%
3: 3 Reps @ 45%
6: 3 Reps @ 55%
9: 5 Reps @ 65%
12: 5 Reps @ 75%
15: AMRAP @ 85%

Core Work:
Tabata (:20 on, :10 rest x8)
Choice Core Movement

Quickfit
Main:
KB/DB Deadlift E2 min x 6 (12 min)
0: 3 reps @ Light
2: 3 Reps @ Light
4: 3 Reps @ mod
6: 5 Reps @ mod
8: 5 Reps @ heavy
12: AMRAP @ heavy

Core: Same as Crossfit class

6
Jul

Tuesday July 6th, 2021

Crossfit
Main:
21-15-9
Pull-Ups (using test week scale)
Box Jumps

Lvl 6: Chest to Bar, 24/20″
Lvl 5: Chin over bar, 24/20
Lvl 4: Banded chin over, 24/20
Lvl 3: Banded chin over, any ” jump
Lvl 2: Banded chin over, any ” step
Lvl 1: Ring Row, any ” step

Core: Core Capacity
5 min
:10 max tuck up/ v up
:10 hollow / tuck hold
:40 Knee-Chest recovery


Quick Fit
Main:
21-15-9
Barbel rows, bet over
Box Jumps/ Step Ups

Lvl 3: 45#, 24/20″
Lvl 2: 35#, 20″
Lvl 1: 15#, Any”

Core: Same as Crossfit Class

6
Jul

Monday July 5, 2021

Crossfit
Main: Teams of 3
Sandbag hold in bear hug position while team rotates through:
17min AMRAP
7 Cal Bike
4 KB Goblet Lunges each leg
76 Double Unders

Lvl 6: Sandbag 150/125, KB 88/70, DU
Lvl 5: 125/100#, 70/53, DU
Lvl 4: 100/75, 53/44, DU
Lvl 3: Medball, 75/30, 44/35#, Single Unders
Lvl 2: 30/20#, 35/26#, SU
Lvl 1: 20/14, 26/18, Plate Hops

Quickfit
Same

1
Jul

Friday July 2, 2021

Crossfit
Main
Teams of 2, 20 Min AMRAP
P1: Push sled 50m then drag back
P2: Recovery Bike while P1 works

Lvl 6: Sled 4×45/2×45#
Lvl 5: 4×35/2×35
Lvl 4: 4×25/2×25
Lvl 3: 4×15/2×15
Lvl 2: 4×10/2×10
Lvl 1: 2×10/1×10

Quickfit
Teams of 2, 20 Min AMRAP
P1: 100m Farmer Carry
P2: Recovery Bike while P1 works

Lvl 3: 35/26 #
Lvl 2: 26/18
Lvl 1: 18/13

1
Jul

Thursday July 1, 2021

Crossfit
Main
For time, Teams of 2 (20 Min Cap)
30 Deadlifts, Synched at Top
30 Bar Facing Burpees, Synched at Bottom
1200m Shared Assault Bike
20 Deadlifts
20 Bar Facing Burpees
1200 Shared Assault Bike
10 Deadlifts
10 Bar Facing Burpees
1200 Shared Assault Bike

Lvl 6: DL 185/155# (40-50% 1RM), jump over bar
Lvl 5: 155/105, jump
Lvl 4: 135/95, step
Lvl 3: 115/75, step
Lvl 2: 95/65, step
Lvl 1: 75/55, step

QuickFit
500m Row
30 Kb Deadlifts, 30 Burpees/Updowns
20 Kb Deadlifts, 20 Burpees/Updowns
10 Kb deadlifts, 10 Burpees/ Updowns
500m Row

Lvl 3: KB 53/35#, Burpees
Lvl 2: 35/26, Updowns
Lvl 1: 26/18, Elevated Updowns