Monday, March 25, 2019
Complete as many rounds as possible in 10 mins of: 3 Handstand Push-ups 6 Strict Pull-ups 9 Burpees
Monday, March 25, 2019 Read More »
Complete as many rounds as possible in 10 mins of: 3 Handstand Push-ups 6 Strict Pull-ups 9 Burpees
Monday, March 25, 2019 Read More »
A. Back Squat 5-5-3-2-2 B. 3 sets not for time: 5 strict pull-up 5 strict toes-bar + eccentric lowering10 pushups
Tuesday, March 19, 2019 Read More »
CrossFitA) “Tabata” Strict Pull-ups and Strict Dips5x :30 sec work/:30 sec restB) “Tabata” Side Plank Rotations8 x :20 sec work/:10 sec rest QuickFit12 min AMRAP:1 V-up, 1 goblet squat2 v-ups, 2 goblet squat3 v-ups, 3 goblet squat
Tuesday, January 8 Read More »
All ClassesA) E2Min x 10 min (5 sets)5 Dumbbell Shoulder Press B) AMRAP 15 minRun, 300mMax rep Strict Pull-ups
Thursday, January 3 Read More »
CrossFit Teams of 2 AMRAP 20 min: 20/15 Assault Bike Calories 10 Handstand Push-ups 5 Strict Pull-ups
Friday, December 7 Read More »
CrossFit Teams of 3 AMRAP 16 min: 300m row (rest station) 20 DB hang squat cleans (rest station) 10 Strict Pull-ups (rest station) Longevity Skill: medball hang clean WOD: AMRAP 12 min: Row 200m 15 medball hang squat cleans 8 ring rows QuickFit AMRAP 10 min: 2 burpee, 2 alt. DB snatch 4 burpee, 4
Wednesday, October 3 Read More »
CrossFit Test Day 1 5, 3-minute rounds of (25 min): 20 push presses Max-rep weighted strict pull-ups in remaining time Longevity 4, 3-minute rounds of (20 min): 20 push presses Max-rep ring rows in remaining time QuickFit In teams of 2, alternate movements: 12 wall ball shots 12 V-ups 12 burpees
Monday, September 24 Read More »
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
The 5:45pm class giving it their all on the assault bike tonight! CrossFit: 30 min EMOM (6 sets of): Min 1: Assault Bike Calories Min 2: Burpees Min 3: Strict Pull-Ups Min 4: Alt. Reverse Lunges with DB Min 5: DB Strict Press QuickFit: 5 sets for max reps of DB Alternating Snatch against
CrossFit: A. 15 min Three sets of: Strict pull ups x 6-8 reps Rest 60 seconds Box Step-ups x 10 reps each leg Rest 60 seconds Double-under practice x 60 seconds Rest 60 seconds B. Rounds of 15, 10 and 5 reps for time of: Dumbbell Clean and jerk Sit-ups QuickFit: In teams of three,