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17
Sep

Thursday, September 17, 2020

CrossFit
A1. Clean skill development
A2. Warming up through 55%, then begin the work clock;
0-3 min: 5 cleans at 65%
3-6 min: 5 cleans at 75%
6-10 min: 5 cleans at 85%

B. Core Accessory
Tabata planks :20 on x :10 off x 8 (12 min)
1. forearm plank
2. L side plank (add hip raises for added difficulty)
3. R side plank (add hip raises for added difficulty)

Quickfit
Warmup
:20 x :10 x 3-4
1. ball of foot hops/high knees/butt kickers
2. bootstrappers
3. Spiderman + overhead reach
4. pushup + down-dog

Main
Tabata planks :20 on x :10 off x 8 (12 min)
1. forearm plank
2. L side plank (add hip raises for added difficulty)
3. R side plank (add hip raises for added difficulty)

Stretch/Recovery
pec smash/stretch x 2 min each side

16
Sep

Wednesday, September 16, 2020

CrossFit
20 min:
Tabata handstand push-ups
Rest 1 minute
Tabata pistol squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

Quickfit
Warmup:
1 min each x 3 sets (12 min)
1. updowns (use elevated box if needed)
2. pushup + downdog (use elevated box if needed)
3. bootstrappers (use pullup post to hang onto if needed)
4. spiderman + OH reach (use elevated box if needed)

Main
Alt tabata; (16 min)
: 20 on x :10 off x 8 sets
1. seated DB strict press
2. air squats
3. pushups (use elevated box as needed)
4. alt. leg reverse lunges
*goal today is smooth steady moving pace

15
Sep

Tuesday, September 15, 2020

CrossFit:
Pyramid Double Helen
For time: (25 min cap)
Run 1,200 meters
63 kettlebell swing (heavy russian)
36 pull-ups (kipping)
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups

Quickfit
Warmup:
:20 x :10 x 3
1. 3 position bend and reach
2. bootstrappers
3. cossack squat

Main
Run 400/300/200m
42 russian KB swing
21 ring rows
Run 300/200/100m
30 russian kb swing
15 ring rows
Run 200/100/100m
18 russian kb swing
9 ring rows

Stretch/Recovery
Half saddle x 2 min each side

14
Sep

Monday, September 14, 2020

Hoosier CrossFit
A. E2MOM Overhead Squat
Reps: 3/3/3/5/5/5+
B. Tabata lateral over bar burpees
:20 on x :10 off x 8 sets
*goal today is INTENSITY! no pacing- get after it!

Quickfit
Warmup:
:20 on x :10 off x 3-4
1. ball of foot hops/butt kickers/high knees
2. high leg kick + toe touch
3. pushup + down dog
4. spider man stretch + oh reach

Main:
Alt. EMOM x 10 min (5 sets)
odd min: 5 tempo goblet squats with 5 sec hold in bottom
even: :20 sec of all out burpees- AFAP

Core Accessory
Tabata bird dogs :20 on x :10 off x 8 sets

Stretch Recovery
Pigeon/couch x 2 min each side

9
Sep

Wednesday, September 9, 2020

Main
AMRAP 10 min;
5 left side DB snatch, 5 right side DB snatch*
5 left side DB box step up, 5 right side DB box step up**
*one head of DB touch floor at bottom for today
**DB held in goblet position

Core Accessory
Tabata side plank hip raises :20 on x :10 off x 8 sets (4 each side)
Odd: left side
Even: right side
*if hip raises are too difficult, just hold side plank.

7
Sep

Monday, September 7, 2020

Team ‘Kelly’
AMRAP 30 min; All partners work at same time, but cannot move onto next station until partner in front of them is complete.
P1. Run
P2. box jump
P3. wallball
*partners can only rotate once each partner is done with their individual workstation