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18
Mar

Thursday, March 18, 2021

CrossFit
Main:
4 rounds for time of:
400-m run
1 min handstand hold (accumulated time upside down)
Lvl6: 400m run, free standing HS hold
Lvl5: 400m run, facing away wall HS hold
Lvl4: 300m run, 30″ box HS hold
Lvl3: 300m run, 24″ box HS hold
Lvl2: 300m run, 20″ box HS hold
Lvl1: 200m run, downdog HS hold
Core:
alt tabata :20 on x :10 off x 8 (4min)
odd: hollow hold
even: arch (superman) hold

QuickFit/At home WOD
Main:
4 rounds:
Run 300m, 1 min of down dog hold
Lvl3: run 300m, 1 min of down dog hold
Lvl2: run 200m, 1 min of straight arm plank hold
Lvl1: run 100m, 1 min of knee plank hold
Core:
alt tabata :20 on x :10 off x 8 (4min)
odd: hollow hold
even: arch (superman) hold

17
Mar

Wednesday, March 17, 2021

CrossFit
Main:
Team ‘Andi’-teams of 2 work “with” the partner in the square behind you, split reps as needed on your own barbell, only 1 person may work at a time to complete reps. 20 min time cap.
Andi-for time:
100 hang power snatches
100 shoulder to overhead
100 sumo deadlift high pulls
100 front squats
Lvl6: 65/45#
Lvl5: 55/35#
Lvl4: 45/25#
Lvl3: 35/20#
Lvl2: 25/15#
Lvl1: 15/pvc

QuickFit/At home WOD
Main:
3 min of DB hang power snatch-alt arms
3 min of DB shoulder to overhead-2DBs*
3 min of DB deadlifts-2 DB/KBs*
3 min o DB goblet squat/front squats*
*use double DB/KB for more challenge, use single for less
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10

16
Mar

Tuesday, March 16, 2021

CrossFit
Main:
E2min x 20 min: Deadlift
0-2: 5 deadlifts at 35%
2-4: 4 deadlifts at 45%
4-6: 3 deadlifts at 55%
6-8: 2 deadlifts at 65%
8-10: 1 deadlift at 75%
10-12: 1 deadlift at 80%
12-14: 1 deadlift at 85-90%
14-16: 1 deadlift at 85-90%
16-18: 1 deadlift at 85-90%
18-20: 1 deadlift at 85-90%

QuickFit/At home WOD
Main:
EMOM x 10 min: Deadlift
1: 5 KB/DB deadlift-light
2: 4 KB/DB deadlift-light
3: 3 KB/DB deadlift-mod
4: 2 KB/DB deadlift-mod
5: 1 KB/DB deadlift-heavy
6: 1 KB/DB deadlift-heavy
7: 1 KB/DB deadlift-heavy
8: 1 KB/DB deadlift-heavy
9: 1 KB/DB deadlift-heavy
10: 1 KB/DB deadlift-heavy
Core:
2-3 min of deadbugs for quality

16
Mar

Monday, March 15, 2021

CrossFit
Main:
Ellen
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Lvl6: 20 burpees, DB 50/35#
Lvl5: 20 buroees, DB 40/30#
Lvl4: 15 burpees, DB 35/25#
Lvl3: 15 burpees, DB 30/20#
Lvl2: 10 burpees, DB 25/15#
Lvl1: 10 burpees, DB 20/10#
Core:
2-3 min of deadbugs for quality

QuickFit/At home WOD
Main:
3 rounds for time of:
20/15/10 burpee/updown-elevated to box
21 alt arm DB snatch
12 (6/6) single arm DB thrusters
Lvl3: 20 burpees, DB 20/15#
Lvl2: 15 burpees, DB 15/12#
Lvl1: 10 updowns to box, DB 12/7.5#

11
Mar

Thursday, March 11, 2021

CrossFit
Main:
For time;
Row 3000 meters
Core:
Tabata alt leg v-ups/tuck ups :20 on and :10 off x 8 (4min)

QuickFit/At home WOD
Main:
Bike 10 min for max distance
Core:
Tabata alt leg v-ups/tuck-ups :20 on and :10 off x 8 (4min)

10
Mar

Wednesday, March 10, 2021

CrossFit
Main:
21-15-9 reps for time of:
Wall-ball
Bike (calories)
Lvl6: 30#-10′, 20#-9′
Lvl5: 20#-10′, 14#-9′
Lvl4: 20#-9′, 10#-9′
Lvl3: 14#-9′, 10#-8′
Lvl2: 14#-8′, squat to ball
Lvl1: squat to ball
Core:
Tabata plank holds :20 on and :10 off x 8 (4 min)

QuickFit/At home WOD
Main:
21-15-9 reps/cals;
squat with medball in goblet position/squat to ball for depth
calorie row
Core:
Tabata plank holds :20 on and :10 off x 8 (4 min)

9
Mar

Tuesday, March 9, 2021

CrossFit
Main:
Grettel
10 rounds for time of:
3 clean and jerks*
3 burpees over bar
*~40-50% of 1 rm clean
Lvl6: 135/95#, jump over bar
Lvl5: 115/80#, jump over bar
Lvl4: 95/65#, step over bar
Lvl3: 75/55#, step over bar
Lvl2: 65/45, step over bar
Lvl1: 55/35, step over bar

QuicFit/At home WOD
Main:
AMRAP 10 min;
3 ball slam (heavy), 3 burpees
Lvl3: 30/20
Lvl2: 20/14
Lvl1: 14/10
Core work:
deadbugs x 2-3 min

8
Mar

Monday, March 8, 2021

CrossFit
Main:
AMRAP 21 min;
Row 400/300/200
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a row. From 0:00-07:00 row 400s, from 7:00-14:00 row 300s, from 14:00-21:00 row 200s.
Lvl 6/5: unassisted pullup
Lvl 4/3: banded pullup
Lvl 2/1: ring rows
Core work:
Deadbugs x 2-3 min

QuickFit/ At home WOD
Main:
AMRAP 21 min;
Bike 400/300/200 meters
Max rep barbell bent over rows
Each time you break a set of BOR, complete the bike. From 0:00-7:00 bike 400s, from 7:00-14:00 bike 300s, from 14:00-21:00 bike 200s