Tuesday July 25, 2023
CrossFit Main Complete as many rounds as possible in 30 minutes of: 500-m row 3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Tuesday July 25, 2023 Read More »
CrossFit Main Complete as many rounds as possible in 30 minutes of: 500-m row 3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Tuesday July 25, 2023 Read More »
CrossFit Main – strength: E2 min x 10 (6 BS sets) odd min: back squat even min: 3-5 jump TALL land tall box jumps 0: 5x back squat @35% 5x box jumps 2: 5x BS @ 45% 5x BJ 4: 5x BS @ 55% 5x BJ 6: 5x BS @ 65% 5x BJ 8: 5x
Thursday April 20, 2023 Read More »
CrossFit: Main AMRAP 30 min: *E5 min, including 0, run X meters 5 pullups 10 pushups 15 squats Lvl6: 400m (sub 8 min mile), strict pull ups, toe pushups *wear 20/14# vest if possible Lvl5: *same as level 6, minus vest, kip pull ups if needed Lvl4: 300m (sub 9 min mile) banded pull ups
Tuesday April 11, 2023 Read More »
All Classes ‘Bert’ Teams of 3, partners run together but split up work however they choose For time: 50 burpees 400m run 100 push-ups 400m run 150 walking lunges 400m run 200 squats 400m run 150 walking lunges 400m run 100 push-ups 400m run 50 burpees
Tuesday, November 20 Read More »
CrossFit 10 1-minute rounds of: 1 min work/2 min rest (30 min total) 25 squats Max reps Clean and Jerks Longevity 6, 1 min rounds w/ 2 min rest (18 min total) 15 squats Max rep ball slams QuickFit AMRAP 10 Min: 6 Burpees 12 DB Push Press 18 Situps
CrossFit: ‘Running Cindy’ AMRAP 20 min: Run 400m 5 pullups 10 pushups 15 squats Longevity: 200 m run 2 Rounds of: 5 pullups 10 pushups 15 squats QuickFit: 4 sets for quality Romanian deadlift x 4-6 reps Rest 45 sec DB shoulder press x 6-8 reps Rest 45 sec Jump rope practice x 45-60 seconds
Hoosier CrossFit “Cindy” AMRAP 20 Min: 5 pull-ups 10 push-ups 15 squats or Level 3: “Mary” AMRAP 20 Min: 5 handstand push-ups 10 alternating pistols 15 pull-ups QuickFit For time: 40 Russian KB Swings 20 DB Push Presses 30 Russian KB Swings 15 DB Push Presses 20 Russian KB Swings 10 DB Push Presses
Hoosier CrossFit: Complete as many rounds as possible in 15 minutes of: 30 squats 20 handstand push-ups 10 deadlifts QuickFit: Four sets of: EMOM x 12min: Min 1: Dumbbell or barbell push press x 8-10 reps Min 2: Russian Kettlebell Swings x 20 reps Min 3: Single arm bent over row x 5-7 reps
CrossFit ‘Barbara’ 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely three minutes between rounds. (30 min time cap) Record individual and total round time QuickFit 3X: 200 m Run 20 Alternating DB snatch 10 Burpees over DB
CF: ‘Cindy’ AMRAP 20min: 5 pullup, 10 pushup, 15 squat Level 3: no assistance Level 2: bands Level 1: ring rows Level 3: toes-touch and go Level 2: knees- touch and go Level 1: elevated surface box/bench Level 3: standing-hip crease below knee-standing (no hands on legs) Level 2: same as 3, but can use