Monday, March 18, 2019
A. E2minx 12 minClean 3-3-2-2-1-1, building in weight B. 3x NOT for time: 10x double KB front squat 30 sec each side plank
Monday, March 18, 2019 Read More »
Side Plank
Tuesday, February 26, 2019
A. E3min x 12 min (4 sets): 6 pushpress @75% B. 3 sets NOT for time: 10 total, 5 each side: DB half kneeling getups with a press :30 side plank side lifts, each side
Tuesday, February 26, 2019 Read More »
Friday 5/11
** 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
Wednesday 12/13
CrossFit: A. Three sets of: Back squat x 8-10 reps @ 45-65% Rest 60 seconds Nose-to-wall/Box handstand hold x 45-60 seconds Rest 60 seconds Side plank x 30 seconds each side Rest 60 seconds B. In teams of three, row as many meters as possible in 12 minutes QuickFit: 3 rounds for time: Ring Rows
Thursday
A. 3 sets of: Dumbbell Shoulder Press x 8-10 reps Rest 45 seconds Step-Ups with Dumbbells x 8-10 reps each leg Rest 45 seconds Side Plank x 30-45 seconds each side Rest 45 seconds B. Level 3 3 rounds for time (6 min cap) 10 deadlifts (225/155) 20 side-side hops over barbell Level 2: 10
Friday
Morning classes only- Open week 1 starts TONIGHT! https://games.crossfit.com/ Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Row 15-20 cals Station 2 – Turkish Get-Ups x 4-6 reps (2-3 each side) Station 3 – Side Plank x 45 seconds each side
