CrossFit Main ‘Helen’ 3 rounds for time: 400m run 21 AKBS 12 pullups Lvl6: 400m run (sub 8 mile), AKBS 53/35#, unassisted chin over bar kip pullups*based on how you tested Lvl5: 350m run (8-9 mile), AKBS 44/26#, scale pullups based on test week Lvl4: 300m run (9+ mile), AKBS 35/18#, scale pullups based on […]
Wednesday May 24, 2023 Read More »
A. 3 rounds not for time of: 10 Box Step-ups 5 Box Jumps 5 Scap Pull Ups 5 Beat Swings 5 Dumbbell Push-up with Alternating Rows, pick load B. 30-20-10 reps for time: Box Jump Pull-up
Monday, February 18, 2019 Read More »
CrossFit 50 wall-ball shots 50 pull-ups 35 wall-ball shots 35 pull-ups 20 wall-ball shots 20 pull-ups QuickFit Alt. Tabata 20on x 10off x 8 (8 min) odd: Russian KB swing even: burpees
Tuesday, October 23 Read More »
CrossFit For time: 30 pullups 40 alt. single arm DB snatches 50 DB box step overs 40 alt. single arm DB snatches 30 pullups Longevity 20 ring rows 30 alt. DB snatch 40 box step overs 30 alt. DB snatch 20 ring rows QuickFit In teams of 2, alternating each movement AMRAP 12 min: 5
Friday, October 12 Read More »
CrossFit: ‘Running Cindy’ AMRAP 20 min: Run 400m 5 pullups 10 pushups 15 squats Longevity: 200 m run 2 Rounds of: 5 pullups 10 pushups 15 squats QuickFit: 4 sets for quality Romanian deadlift x 4-6 reps Rest 45 sec DB shoulder press x 6-8 reps Rest 45 sec Jump rope practice x 45-60 seconds
CrossFit: Test Day #2 A. pullup/ pushup skill work B. Alternating Tabata: 20 on x 10 off x 8 Odd: pullup Even: pushup Longevity: 4 rounds: Min 1: walking lunges Min 2: abmat situps Min 3: medball power cleans QuickFit: 21 calorie row 21 goblet squats Directly into… 21 calorie row 21 russian KB swings
CrossFit: Skill: Strict pullups/ kipping pullups A. Warmup B. Alternating tabata 20x10x8 Odd: pullups even: burpees Longevity: Every 90 seconds, for 18 min Station 1- banded leg curles x 20 reps Station 2- DB/KB farmers carry 100′ Station 3- bent-over barbell row x 10 reps QuickFit: Row 1000 m 20 burpees 40 DB thrusters
CrossFit: A. Strict pullup/ kipping pullup skill development 1. scap pulls x 5 2. strict pullups x 5- increasing height of pull on each rep 3. beat swing- hollow/arch x 10 4. kip + chin over bar hold + push away x 5 5. linking reps x 3-5 B. Alt EMOM x 10 min *max
CrossFit: Test Day #2 A. Pullup/ pushup skill work B. Alternating Tabata: 20 on x 10 off x 8 odd: pullup even: pushup QuickFit: 3 rounds of :40sec on x :20 off DB reverse lunges shuttles DB push press shuttes rest 1 min Burn 30: Workout: 5 rounds, 1 min each station 1. Row cals
Open Registration is Live! https://games.crossfit.com/video/open-registration-live/open CrossFit: 4, 3-minute rounds for max reps at each station: (16 min total) From 0-1 min: Pull-ups From 1-2 min: Alt. DB Snatch From 2-3 min: Double Unders From 3-4min: Rest QuickFit: Alt tabata 20′ on x 10′ off x 8 (8 min total) Assault Bike Cals Burpees
