assault bike

Friday 7/26

CrossFit: The Beach 2014′ *sub rowing for swimming; 50 kettlebell thrusters (35/26lb.) 30 burpees Swim 500 yards/ Row 2,000m 30 burpees 50 kettlebell thrusters (35/26lb.) Swim 250 yards/ Row 1,000m Quickfit: Alternating EMOM x max reps each min: 15 min (5 rounds) Min 1: calorie assault bike Min 2: DB renegade row Min 3: rotational […]

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Monday 7/16

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

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Thursday 7/12

The 4:15pm CrossFit class working on their gymnastics skills of ring support holds and ring support bottoms with Coach Shaun.   CrossFit: gymnastics/ skill/ asymmetry A. “Tabata”- Ring Support Holds and Ring Support Bottoms: 8 x 20 secs/ 10 secs Tabata Ring Support Hold Tabata Ring Support Bottom B. Ring Rows (False Grip)’s 3×10 C.

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Tuesday 6/26

CrossFit: Team Workout AMRAP 15min: Teams of 3, performed relay style: 50′ Sled Push (25 down, 25 back) each 1 rope climb (each) 10 box jumps (each) Quickfit: 10 min death by assault bike directly into tabata sit-up *intention is that each set of cals on assault bike are completed as fast as possible Min

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Wednesday 6/13

CrossFit: E3Minx30 min (10 sets): Assault Bike 600 meters *reduce the total number of rounds if pace falls drastically, but most will not need to alter their distance. *the intention is INTENSITY! Longevity: Same as CF Group Class QuickFit: 3 rounds for time 20 Single-arm Alternating DB Snatches 20 Jumping lunges (10 per side) 10

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Monday 4/2

CrossFit: Skill: Kipping Handstand Pushup A. Seated DB strict presses 3 sets x 5 reps- As heavy as possible B. Alternating tabata 20 on x 10 off x 8 assault bike cals handstand pushup Longevity: A. Front Squat 3-3-3 B. Strict Press 2-2-2 C. Thrusters 1-1-1 QuickFit: 3 rounds: 20 farmer carry walking lunges with

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Thursday 2/15

CrossFit: Teams of 2, one person works at a time: 100 Russian KB Swings 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 50 Pull-ups 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 100 Russian KB Swings QuickFit: Alternating tabata :20 on x :10 off x 8 rounds: Air Squats Sit-ups

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