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21
Sep

WEDNESDAY SEPTEMBER 21, 2022

Crossfit
Re-test week 2; day 5
A. OHS max:
L5: Male (200+)
L5: female (165)
L4: male (165)
L4:female (135)
L3: male (135)
L3: female (105)
L2: male (105)
L2 female (75)
L1: PVC-15# bar 5# increases over 10 sets & stop

B. Max bike cals in 5 min
Lvl6: 100/80 Calorie goals
Lvl5: 80/60
Lvl4: 60/40
Lvl3: 50/30
Lvl2: 40/25
Lvl1: 30/20

Quickfit
Main
5 min bike test

20
Sep

TUESDAY SEPTEMBER 20, 2022

Crossfit
If you missed Monday’s test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Quickfit
Main
AMRAP 12 min;
200m run
DB pushpress-10 each side/20 total

19
Sep

MONDAY SEPTEMBER 19, 2022

Crossfit
Re-test week 2; Day 4
A. Front Squat 1 rm
WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#
L5: Male (335)
L5: female (225)
L4: male (305)
L4:female (205)
L3: male (245)
L3: female (165)
L2: male (205)
L2 female (135)
L1: male (165)
L1 female (105)

B. pullups
details: Reverse tabata: :10 work/ :20 rest
The test is designed to determine if you can stay at your band/level for the cycle.
* you can only test into this if you can do at least 7-8 kipping pull ups per :10
lvl6: Max Reps chest to bar
lvl5: Max kipping pullups
lvl4: Kipping pullups: 3
lvl3: Max banded pull ups
lvl2: banded pull ups: 3
lvl1: ring row min 3

Quickfit
Main
Tempo Goblet Squat
5-5-5-5-5
increase load each set if possible. Tempo is 5 sec down, 5 sec in bottom, then quick up x 5. Rest apprx 2 min between each set.

Core Accessory
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

18
Sep

Sunday September 18, 2022

REST DAY-

Mobility and Maintenance

  • Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  • Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
17
Sep

Saturday September 17, 2022

8-10am: Open gym
If you missed Friday’s test, come in for Open Gym today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

16
Sep

Friday September 16, 2022

Deadlift 1rm
WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#

HSPU: reverse tabata, get at least 3 for 8 rounds
Handstasnd pushups
6 RX
5 1 abmat
4 Toes- on box
3 knees on box
2 DB press with 15# – 20#
1 DB press w/ 7.5#-12

Longevity /QuickFit/ At home WOD:
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
A. every min on the min x 10 min:
5 KB deadlifts (increasing weight)
3box st

Core Accessory
3 min deadbugs for quality

15
Sep

Thursday September 15, 2022

CrossFit:
Main

If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

QuickFit/ At home WOD:

Warmup
:20 x :10 x 3

  1. 3 position bend and reach
  2. boot strappers
  3. cossack squat

Main
AMRAP 12 min:
200m run
Double DB deadlifts- 15 reps

14
Sep

Wednesday September 14, 2022

Test Day 2
CrossFit:

Pushpress test
WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#

2000m row time trial

Longevity /QuickFit/ At home WOD:

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

Main
2k row test

5 cal bike

13
Sep

Tuesday September 13, 2022

CrossFit:
If you missed Monday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

QuickFit/At home WOD:
Main

AMRAP 15 min:
5 ring rows or DB bent over rows
10 pushups
15 situps

Core Accessory:
3 min birddogs for quality

12
Sep

Monday September 12, 2022

Re-test week 1

CrossFit:
Main
Test Day 1
A. Back squat 1rm 20 min E2MOM:

L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%
L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%
.
L5: Male: (275)
95 – 125 – 155 – 175 – 205 – 5% increases will get to 275
L5: Female (185)
65 – 85 – 100 – 120 – 135 – 5% increases will get to 185
.
L4: male (205)
75 – 95 – 115 – 135 – 155 – 5% or 5# increases
L4: female (135)
45 – 65 – 75 – 85 – 100 – 5% or 5# increases
.
L3 male (165)
55- 75 – 90 – 110 – 125 5% or 5# ncreases
L3 female (105)
35 – 45 – 55 – 65 – 75 5% or 5# increases
.
L2 male (125)
45 – 55 – 70 – 80 – 95 – 5% or 5# increases
L2 female (85)
25 – 35 – 45 – 55 – 65 5% or 5# increases
.
L1: male and female modification for range of motion- box squats/squat therapy drills

B. 1 mile run tt
scale to 4800meter/3 miles on assault bike as sub if they cannot run

Longevity /QuickFit/At home WOD:
Main
A. every min on the min x 10 min:
5 KB/DB goblet squats (increasing weight)

A2. 2 min of jump rope for max reps.
singles or doubles

Core Accessory
3 min deadbugs for quality