WOD

Refer A Friend

Invite A Friend To Check Us Out!
28
Apr

Friday April 29, 2022

Crossfit
Main
E2:30MOM x 12:30 min
full clean
directly into: 5 jump tall box jumps

Quickfit
Main
odd: 5 medball clean (add weight every other set if possible)
even: 10 lunges

26
Apr

Wednesday April 27, 2022

Crossfit
Main
E2:30 min x 10 (5 sets) ; OHS + jump lunge (no weight)

0: 5x OHS @35%
5x each side jump lunge (10 total)
2:30 5x OHS @ 45%
5x each side JL
5: 5x OHS @ 55%
5x each side JL
7:30 5x OHS @ 65%
5x each side JL
10: 5x OHS @ 75%
5x each side JL
12:30 5+ reps OHS @ 85%

COre: Tabata partner leg throws :20x:10×8 (4 min- 4 each partner)


Quickfit
Main
10 Rounds Every 2:00
5 DB Overhead squats
10 Lunges

COre: Tabata partner leg throws :20x:10×8 (4 min- 4 each partner)

25
Apr

Tuesday April 26, 2022

Crossfit
Main
AMRAP 20 min
5 kip pullups
10 pushups
15 squats

Core
EMOM x 6 (3x)
1. left side couch stretch
2. R side couch stretch
3. stretch/recovery

Quickfit
Main
AMRAP 20 min:
5 ring rows
10 pushups *scale to knee/elevated as needed to complete reps in 2-3 sets
15 squats *scale as needed with ball/box for depth

EMOM x 6 (3x)
1. left side couch stretch
2. R side couch stretch
3. stretch/recovery

25
Apr

Monday April 25, 2022

Crossfit
Main
16 min AMRAP:
2 person teams; partners rotate through FULL rounds before switching
5 bar facing burpees
5 hang power clean (~50-60% or 1rm full clean)
5 calorie bike

EMOM x 6 min (3 sets)
1. glute bridge- control quality
2. plank variations


Quickfit
Main
15 min amrap:
5 burpee/updowns
5 DB hang power cleans
5 calorie bike

EMOM x 6 min (3 sets)
1. glute bridge- control quality
2. plank variations

21
Apr

Friday April 22, 2022

Crossfit
Main
2 person teams: AMRAP 18 min:
Partners alternate each movement and rotate through for 18 min;
10 toes-bar
10 alt. arm DB snatch (5 each arm) *heavy if possible
10 box jump overs

Quickfit
Main
AMRAP 18 min:
10 situps/hanging knee raise
10 alt. arm DB snatch (light and fast)
10 box jump/step overs
*steady consistent pace across each set

20
Apr

Thursday April 21, 2022

Crossfit
Main
Front Squat and Jumping Lunges
0: 5x Front squat @35%
5x each side jump lunge (10 total)
2: 5x FS @ 45%
5x each side JL
4: 5x FS @ 55%
5x each side JL
6: 5x FS @ 65%
5x each side JL
8: 5x FS @ 75%
5x each side JL
10: 5+ reps FS @ 85%

jump lunge
Lvl6: 35/30
Lvl5 30/25
Lvl4 25/20
Lvl3 20/15
Lvl2 15/12
Lvl1 no weight

Core: EMOM x 6 min (3 sets)
odd: unweighted single leg marching glute bridge
even: plank holds


Quickfit
Main
EMOM x 12 min (6 sets)
odd: 5 goblet squats (add weight each round up to mod-heavy set of 5)
even: 10 jump lunges/lunges (5 per leg)

Core: EMOM x 6 min (3 sets)
odd: unweighted single leg marching glute bridge
even: plank holds

19
Apr

Wednesday April 20, 2022

Crossfit
Main
AMRAP 30 min:
max distance row
*E4 min, including at 0, perform X lateral burpees over rower
*try to maintain +5-8 sec/500m, 2k pace.
Lvl6: 10
Lvl5: 9
Lvl4: 8
Lvl3: 7
Lvl2: 6
Lvl1: 5

Core: EMOM x 6 (3 sets)
odd: left side couch stretch
even: right side couch stretch


Quickfit
Main
Max distance row
*Every 5 min, including at 0; 3-6 updowns

Core: EMOM x 6 (3 sets)
odd: left side couch stretch
even: right side couch stretch

18
Apr

Tuesday April 19, 2022

Crossfit
Main
Push Press and DB rows every 2:30
0: 3x push press @40%
5x each side DB bent over row
2:30 3x PP @ 50%
5x each side DB bent over row
5: 3x PP @ 60%
5x each side DB bent over row
7:30: 3x PP @ 70%
5x each side DB bent over row
10: 3x PP @ 80%
5x each side DB bent over row
12:30: AMRAP reps PP @ 90%

Core: EMOM x 6 min (3 sets)
odd: banded bicep curls
even: deadbugs for quality


Quickfit
Main
EMOM x 12 min (6 sets)
Odd: 5 dumbbell pushpress (add weight each set up to mod-heavy set of 5)
even: 5 DB bent over row each arm (10 total) use same weight you are using each set on PP

Core: EMOM x 6 min (3 sets)
odd: banded bicep curls
even: deadbugs for quality

18
Apr

Monday April 18, 2022

Crossfit
Main

Every 5 min for 30 Min
Run (x) meters
Then AMRAP
5 Pull Ups
10 Push Ups
15 Pull Ups

Lvl 6/5 400m
Lvl 4/3 300m
Lvl 2/1 200m

Quickfit
Main
AMRAP 20 min:
5 ring rows, 10 pushups, 15 air squats
*E5 min including at 0; 100-200m run (bike 2x distance)