A. 3 rounds not for time: 20, 10 per leg, DB death march 5 seated split leg sit-ups B. AMRAP 6 min: 2 DB snatch, 1 per arm alt. 2 toes-bar 4 DB snatch, 2 per arm alt. 4 toes-bar 6 DB snatch, 3 per arm alt. 6 toes-bar…
Thursday, February 28, 2019 Read More »
CrossFit3 rounds for time:Row 500m25 Sit-ups QuickFitAMRAP 12 min: Teams of 23 Russian KB swings2 Goblet Squats1 KB Push Press (Left arm)1 KB Push Press (Right arm)
Wednesday, January 9 Read More »
CrossFit: Muscle up Biathlon 2014′ 400-meter run 18 muscle-ups (rings) 400-meter run 15 muscle-ups 400-meter run 12 muscle-ups *Each time the athlete breaks a set of muscle-ups they must run a 200-meter penalty lap. Quickfit: 3 min AMRAP, w/ 1 min rest x 3 rounds (12 min) 14 situps 14 lunges
CrossFit: aerobic capacity Every 2 min for 30 minutes (5 sets): 1.Run 2. Row 3. Bike Quickfit: AMRAP 12 min: 20 russian kettlebell swings 15 situps 10 pushups
CrossFit: A. Skill: Clean and Jerk Skill Work B. AMRAP 10 min: 3/6 – 6/12 – 9/18 – 12/24- 15/30… Clean and Jerk/ situp Longevity: A. Skill: Medicine ball clean skill B. 10 min clock: 1 medball clean / :10 plank hold 2 medball clean / :20 plank hold 3 medball clean / :30 plank
CrossFit: A. Pistol progression B. For time: 10 min cap. 30 pistols 25 situps 20 pistols 25 situps 10 pistols 25 situps QuickFit: 4 rounds for time: Run 400m 15 body rows
ALL CLASSES: Teams of 2: AMRAP 15 min: Alternating movements 10 calorie row 10 situps 10 lunges Reminder: Tomorrow is a FREE 5k run/walk! https://bbcbagel.com/web/wp-content/uploads/2015/09/Turkey-Trots-Poster-2017.jpg
Hoosier CrossFit A. Back Squat 3-3-3-3-3 reps *lift every 3 min, for 15 min total B.Tabata straight leg situps: :20 on x :10 off x 8 QuickFit 5 Rounds: Row 200m 10 air squats
CrossFit AMRAP 20 Min: Run 400m 20 GHD sit-ups 10 Overhead Squat Level 3: Run 400m, GHD Situp, OHS 96/65 Level 2: Run 300m, straight leg abmat, OHS 65/45 Level 1: Run 200m, straight leg abmat, OHS 45/15 QuickFit 4 Rounds for time Run 200m 20 squats (add goblet if squat is strong and consistent)
4 sets for quality: 30 seconds of russian Kettlebell Swings Rest 30 seconds 30 seconds of Sit-Ups Rest 30 seconds 30 seconds of Alternating Reverse Lunges Rest 30 seconds 30 seconds of plank hold Rest 30 seconds 30 seconds of Mountain Climbers Rest 30 seconds 30 seconds of Band Pull-Aparts Rest 30 seconds
