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14
Oct

Friday October 15, 2021

Crossfit
Main
Overhead Squat E3 min x 6 (15 min)
0: 3 reps @ 35%
3: 3 reps @ 45%
6: 3 reps @ 55%
9: 5 reps @ 65%
12: 5 reps @ 75%
15: AMRAP reps @ 85%
*between sets during “rest” perform light aerobic activity such as biking or rowing until your next set begins.

Core: 3min Quality Deadbugs

KB/DB goblet/front squat- E3 min x 15 (6 sets)
0: 3 reps at light
3: 3 reps at light-mod
6: 3 reps at mod
9: 5 reps at mod-heavy
12: 5 reps at heavy
15: AMRAP reps at HEAVY

Core: 3min Quality Deadbugs

13
Oct

Thursday October 14, 2021

Crossfit
Main
3 Rounds for Time
400m Run
21 Pull Ups

Lvl6: 400m run, chest to bar (unassisted)
Lvl5: 400m run, chin over bar (unassisted)
Lvl4: 300m run, chin over bar (assisted)
Lvl3: 300m run, chin over bar (assisted)
Lvl2: 200m run, chin over bar (assisted)
Lvl1: 200m run, ring rows

Core: Tabata Hollow hold or low pushup hold

Quickfit
Main
3 Rounds for time
X meter Run
21 Barbell Bent Over Rows

Lvl3: 300m run, 45/35
Lvl2: 200m run, 35/25
Lvl1: 100m run, 25/15

12
Oct

Wednesday October 13, 2021

Crossfit
Main
Triple Alt. Tabata (:20 On :10 Off x8)
1) Burpee
2) Assault Bike
3) Barbell Hang Power Clean, 30-40% Max

Lvl6: 95/65
Lvl5: 75/55
Lvl4: 65/45
Lvl3: 55/35
Lvl2: 45/25
Lvl1: 35/15

Core: Tabata Choice Core Movement

Quickfit
Main

Tabata Assault Bike
1min Rest
Tabata Burpee/Updown
1min Rest
Tabata Med Ball Clean

11
Oct

Tuesday October 12, 2021

Crossfit
Main
30-20-10
TTB
Wall Balls

Lvl6: TTB, WB 20/14, 10/9′
Lvl5: TTH, WB 20/14, 9/8′
Lvl4: TTC, WB 14/10, 10/9′
Lvl3: TTH, WB 14/10, 9/8′
Lvl2: HKR, WB- squat with ball (goblet squat)
Lvl1: situps, squat to depth of ball

Core: Tabata Plank

Quickfit
Main
30-20-10
Straight leg – abmat situps
DB Thrusters

Lvl3: straight leg situp, DB 10/7.5
Lvl2: bent leg situp, DB 7.5/5
Lvl1: plank hold, air squats

Core: Tabata Plank

11
Oct

Monday October 11, 2021

Crossfit
Main
20 Min AMRAP, Partner WOD, You Go I Go
100m Run
200m Run
300m Run
400m Run
600m Run
and Repeat

Quickfit
Main
1min Jog/Run
1min Rest
2min Jog/Run
1min Rest
3min Jog/Run
1min Rest
4min Jog/Run
1min Rest
5min Jog/Run

7
Oct

Friday October 8, 2021

Crossfit
Main
2 person teams:
5 rounds for time; (30 min cap)
400m run (together)* scale to bike 3x distance as needed.
30 box jump/steps (shared however)
30 wallballs (shared however)

Lvl6: 400m run, BJ 24/20, 20/14#, 10/9′
Lvl5: 400m run, BJ 20/20, 20/10, 9/9′
Lvl4: 300m run, BJ/step 24/20, 14/10, 9/9′
Lvl3: 300m run, step any”, 14/10, 8/8′
Lvl2: 200m run, step any”, 10/10, 8/8′
Lvl1: 200m run, step any”, air squat to ball for depth

Quickfit
Main
5 rounds:
Run x meters
15 box jump/step
15 wallball/squat to ball

Lvl3: 300m, BJ 20/15, 20/14 9/8′
Lvl2: 200m, step any”, 14/10 9/8′
Lvl1: 100m, step any”, squat to ball/box for depth

6
Oct

Thursday October 7, 2021

Crossfit
Main
2 person teams, 1 working at a time;
5 min max distance run; partners can split distances as needed and choose distance they want (100/200m)
1 min rest
5 min max distance row (same as run)
1 min rest
5 min max distance bike (same)

Core
EMOM x 5:
:10 max tuck/v ups
:10 hollow/tuck hold
:40 knee to chest recovery


Quickfit
Main
5 min max distance run; partners can split distances as needed and choose distance they want (100/200m)
1 min rest
5 min max distance row (same as run)
1 min rest
5 min max distance bike (same)

5
Oct

Wednesday October 6, 2021

Crossfit
Main
Back Squat- E3 min x 15*
0: 3 reps @ 35%
3: 3 reps @ 45%
6: 3 reps @ 55%
9: 5 reps @ 65%
12: 5 reps @ 75%
15: AMRAP reps @ 85%
*between sets during “rest” perform light aerobic activity such as biking or rowing until your next set begins.

Core: 3 min quality deadbugs

Quickfit
Main
KB/DB goblet/front squat- E3 min x 15 (6 sets)
0: 3 reps at light
3: 3 reps at light-mod
6: 3 reps at mod
9: 5 reps at mod-heavy
12: 5 reps at heavy
15: AMRAP reps at HEAVY

Core: 3 min quality deadbugs

4
Oct

Tuesday October 5, 2021

Crossfit
Main
12 min AMRAP
2 Cal Row, 2 Pull Up
4 Cal Row, 4 Pull Up
6 Cal….etc

Core: 3 Min Quality Dead-bug

Quickfit
12 min AMRAP
2 Cal Bike, 2 Barbell Bent Over Row
4 Cal Bike, 4 Barbell Bent Over Row
6 Cal….etc

Core: 3 Min Quality Dead-bug

4
Oct

Monday October 4, 2021

Crossfit
Main
21-15-9
Assault Bike Calories
Alt DB Snatch

Lvl6: 70/50
Lvl5: 50/35
Lvl4: 35/25
Lvl3: 30/20
Lvl2: 20/15
Lvl1: 15/10

Core: Tabata Plank Rotation

Quickfit
21-15-9
Row Cals
ALt DB Snatch


Core: Tabata Plank Rotation