CrossFitAMRAP 12 min:9 DB Thrusters1, 15 foot rope climb QuickFit3 rounds, 12 min total of:Bike :30 sec, :30 rest:30 push-ups, :30 rest:30 sec Side Plank (Left), :30 rest:30 sec Side Plank (Right), :30 rest
Tuesday, January 15 Read More »
CrossFit 5 rounds for time: 5 DB hang squat snatches, Left arm 5 DB hang squat snatches, Right arm 5 DB thrusters, Left arm 5 DB thrusters, Right arm 200m run Longevity 4 rounds: 5 DB hang snatches, Left arm 5 DB hang snatches, Right arm 5 DB thrusters, Left arm 5 DB thrusters, Right
CrossFit/QuickFit: Teams of 2, AMRAP 20 min: Station 1: Max DB Thrusters Station 2: Max burpees jumping over DB Station 3: Max Jump rope Station 4: Max DB Plank Rows For all stations: P1 begins on the run. P2 performs max reps of that stations movement. When P1 returns from run, P2 runs and
CrossFit: aerobic capacity 21 Dumbbell Thrusters Run 400 meters 18 Dumbbell Thrusters Run 400 meters 15 Dumbbell Thrusters Run 400 meters QuickFit: AMRAP 10 min: 10 Push Presses (Dumbbell) 10 Alternating Reverse Lunges with DB
CrossFit: In teams of 3, complete three rounds each of: Row 500m 20 DB Thrusters 10 Strict Pull-ups Longevity: 4 sets for max reps of DB push press against a 2-min running clock, with 2 min rest between sets: Bike .6km DB Push Press QuickFit: A) Hinshaw lower body warmup B) 200m walking lunges
** There will be no 11:15am QuickFit classes today so please sign into a CrossFit class to complete the workout CrossFit/QuickFit: A. Three sets of: Bulgarian split squat x 8-10 reps each single-arm DB shoulder press x 8-10 reps each B. 15, 12 and 9 reps for time of: Dumbbell Thrusters Burpee to target 6″
CrossFit & QuickFit Teams of 2: AMRAP 20 Min: Partners Alternate Movements Row 500m/400m 15 DB Thrusters 15 burpees Burn30 Alternating EMOM x 15min: Min 1: bike max distance Min 2: abmat situps x max reps Min 3: burpees x max reps
CrossFit: 15.5′ V2.0 27-21-15-9 reps for time of: Row (calories) DB Thrusters Longevity: Row max cals 4 min DB thrusters 4 min Row cals 3 min DB thrusters 3 min Row cals 2 min DB thrusters 2 min Row cals 1 min DB thrusters 1 min QuickFit: 2 sets for max reps, each against a
CrossFit: 15.5 version 2.0 27-21-15-9 reps for time of: Row Calories DB Thrusters QuickFit: Two sets for max reps each, running against a 4-minute clock 30/20 cal bike 15 air squats Max reps burpees *rest 4 minutes between sets
ALL CLASSES: 3 person Teams: Alternating full minutes to complete max reps at each station, 3 rounds, 18 min total: Min 1: P1 max cals bike Min 2: P2 max cals bike Min 3: P3 max cals bike Min 4: P1 max DB thrusters Min 5: P2 max DB thrusters Min 6: P3 max DB
