CrossFit: Teams of 2: EMOM x 20 min Min 1: assault bike max cals Min 2: DB pushpress x max reps Min 3: Wallball x max reps Min 4: Dips x max reps Min 5: rest Longevity: EMOM x 15 min FGB style of: Min 1: assault bike cals Min 2: DB pushpress Min 3: […]
CrossFit: 2 person teams, 1 works at a time AMRAP 12 min: 10 cal bike 15 push-ups 20 single-leg squats, alternating Longevity: AMRAP 10 Min: 5 cal bike 10 push-ups 15 squats QuickFit: For time: 40 Wall ball shots 20 KB swings 30 Wall ball shots 15 KB swings 20 Wall ball shots 10
ALL CLASSES: “Post-Turkey Purge” In teams of two, with only one teammate working at any time, complete 3 rounds of: 3 minutes of assault bike rest 1 minute 3 minutes of burpees rest 1 minute 3 minutes of jumping lunges rest 1 minute
CF and QuickFit Teams of 4: AMRAP 12min: Station 1: Burpees x 10 Station 2: plank holds Station 3: assault bike cals x max reps * bike monitor stays on and keeps counting up Station 4: Rest
CrossFit 5 Rounds for Reps: (20 min including rest) 1 min of Front Squat 1 min of Push Press 1 min of Assault Bike Calories Rest 1 minute Longevity 5 Rounds for Reps: (20 min including rest) 1 min of Front Squat 1 min of Dumbbell Push Press 1 min of Assault Bike Calories
CrossFit Teams of 4, AMRAP 12 Min: Station 1: burpees x 10 Station 2: Abmat situps x Max reps (reps keep counting up) Station 3: Assault Bike Cals x Max reps *bike monitor stays on and keeps counting up Station 4: Rest *on the count of go, Partner 1 is completing 10 burpees, however long
We are in our NEW location at 340 S. Walker Street! CF: Four sets for quality of: Goblet Squats x 8-10 reps Ring rows x 8-10 reps Side Planks x 30-45 seconds each side B. Alternating EMOM x 10 min: Odd: Double under practice Even: easy pace assault bike
We are in our new location at 340 S Walker St! In teams of 3, complete as many rounds as possible in 20 minutes of: 20 calories on assault bike 20 Wall Ball Shots “Rest Station” Teams must rotate stations as a team, with only one team member working at each station. You cannot begin
Teams of 3: only 1 working at a time AMRAP 15 min: 50 Calories of Assault Bike 50 Dumbbell Thrusters
Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 4-6 turkish getups (2-3 per arm) Station 2 – Strict Pull-Ups x 6-12 reps *use eccentric lowering if those were a challenge for you last week, add weight if the eccentric work was easy for you last week. Station 3 – 60
