CrossFit: 3 rounds for time of: 25 deadlifts Bike 1,000 meters Longevity: 3 rounds for time: 20 KB deadlifts Bike meters Quickfit: Every 6 minutes, for 18 minutes (3 sets): 2 min max cal row 2 min max alt. arm DB snatches 2 min max pushups
CrossFit: strength Treat this as an E2min x 14min. Push Press 3-3-3-3-3-3-3 reps Longevity: 1/3 CF total: 3. Deadlift Quickfit: 21-15-9 cals: rower assault bike
CrossFit: strength CF Total: 1 RM of following: 1. Back Squat 2. Strict Shoulder Press 3. Deadlift Longevity: 2/3 CF Total: 2. Strict Shoulder Press 3. Deadlift Quickfit: Every 90 seconds, for 15 minutes (5 sets of each): Station 1- 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry Station 2- 18/12 Calories of Assault Bike
CrossFit: strength Deadlift 5-5-5-5-5 reps *Lift approximately every 3 min x 15 min total Longevity: Deadlift 5-5-5-5-5 reps *Lift approximately every 3 min x 15 min total QuickFit: 750 Meter Row 25 Burpee Box Jump or Step-Overs
Michelle working on her Kipping Pull-up standards for today’s reverse Tabata. CrossFit: gymnastics/skill/asymmetry Skill: Pull-up/ CTB/ Bar Muscle Up A. Hollow Arch Swing: Beat Swing B. Kipping Pull-up with Blocking Movement C. Kipping CTB with Blocking D. Kipping Bar Muscle Up WOD: for quality: Pull-up/CTB/Bar Muscle Up Reverse Tabata: 10 on x 20 off x 8
CrossFit: 3, 3 min rounds, with 2 min rest between each. Choose ANY weight for each movement to move most weight possible in each 3 min session. Reps x load = score 0-3 min: Deadlift 2 min rest 5-8 min: hang power clean 2 min rest 10-13 min: shoulder-overhead QuickFit: Teams of 4: AMRAP 12
Hoosier CrossFit For Quality: A. Three sets of: Deadlift x 6-8 reps @ light loads (under 60%) rest 45 seconds Push-ups x 10-15 reps rest 45 seconds Alternating Lateral Lunge x 10 reps each leg rest 45 seconds B. Every 90 seconds, for 9 minutes (3 sets of each) Station 1- Reverse Snow Angels x
Hoosier CrossFit: A. Deadlift 5-5-5-5-5 reps B. TABATA Cherry pickers QuickFit: AMRAP 10 min: 15 Dumbbell push press 15 V-ups
CrossFit “Scotty” AMRAP 11 Min: 5 deadlifts 18 wall balls 17 burpees over the bar Scott “Scotty” Deem, 31, of San Antonio, TX, was killed while responding the a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday
CrossFit Deadlift 5-5-5-5-5 Reps Longevity Deadlift 5-5-5-5-5 reps QuickFit AMRAP 15 Min: 20 calorie row 15 sit-ups 10 Renegade Rows
