Friday July 14, 2023
CrossFit Main ‘DT’ 5 rounds for time: 12 deadlifts 9 hang power clean 6 shoulder-overhead Lvl6: 155/105 ~60-70% of 1rm PP Lvl5: 135/95 Lvl4: 115/80 Lvl3: 95/65 Lvl2: 75/55 Lvl1: 65/45
Friday July 14, 2023 Read More »
CrossFit Main ‘DT’ 5 rounds for time: 12 deadlifts 9 hang power clean 6 shoulder-overhead Lvl6: 155/105 ~60-70% of 1rm PP Lvl5: 135/95 Lvl4: 115/80 Lvl3: 95/65 Lvl2: 75/55 Lvl1: 65/45
Friday July 14, 2023 Read More »
CrossFit Main AMRAP 15 min: 5 synchro burpees over bar 10 deadlifts (5 each partner) 20 wall ball (10 each partner) *reps on DL/WB can be split however, but with only 1 person working at a time and each partner HAS to do 5/5, 10/10 Lvl6: DL 225/155# *~50% of 1rm, WB 20/14, 10/9′ Lvl5:
Wednesday April 26, 2023 Read More »
CrossFit10 min AMRAP:10 Deadlifts20 GHD sit-ups Longevity10 min AMRAP:10 Deadlifts20 Plank-knees to elbows QuickFit10 minutes of:10 DB Push Press15 Russian KB Swings20 Abmat Sit-ups
Wednesday, January 16 Read More »
CrossFit (Happy Halloween! Wear your costume to class and win a prize!) 5 rounds for time: 5 Deadlifts 10 Bar facing burpees Longevity 5 rounds for time: 5 Deadlifts X burpees QuickFit AMRAP 15 min: 100m row, 10 KB deadlifts 200m row, 20 KB deadlifts 300m row, 30 KB deadlifts 400m row, 40 KB deadlifts..
Wednesday, October 31 Read More »
CrossFit For time: 21 deadlifts Run 400m 18 deadlifts Run 400m 15 deadlifts Run 400m 12 deadlifts Run 400m QuickFit 3, 4 min rounds: 400m run 10, L arm DB push press 10, R arm DB push press
Thursday, September 13 Read More »
CrossFit 5 rounds for time: 5 Deadlifts (275/185) 10 burpees Longevity 5 rounds for time: 5 KB Deadlifts (Heavy) 10 burpees QuickFit AMRAP 12 min: 30 Russian KB swings 20 Alternating Cossack Squats 100 meter run
** There will not be 11:15am QuickFit today so please sign in to a Crossfit class to complete the workout CrossFit/QuickFit: A. 3 sets of: DB shoulder press x 8-10 reps Rest 45 sec Step-ups with Dumbbells x 8-10 reps Rest 45 sec Side plank x 30-45 sec each side Rest 45 sec B. 3
CrossFit: For time: 60 single-leg squats, alternating 50 wall-ball shots 40 box jumps 30 deadlifts 20 power cleans 10 front squats Longevity: A. setup. review todays movements B. 1 min each: 1. box step ups 2. wallball/squat to ball 3. box jumps/plate jump 4. KB deadlift 5. medball power clean 6. goblet squat QuickFit: For
CrossFit: A. Deadlift setup/mechanics/warmup B. E3minx15 (5 sets) 3 Deadlifts QuickFit: 40 Russian KB Swings (heavy) 20 Burpees 30 Russian KB Swings 15 Burpees 20 Russian KB Swings 10 Burpees
CrossFit: Open 13.2 AMRAP 10 Min: 5 shoulder-overhead 10 deadlifts 15 box jump/step QuickFit: 5 rounds (10 min) :30 ball slams, :30 rest :30 reverse lunges with medball, :30 rest