Wednesday's Workout

CrossFit

Power Snatch - Build to a heavy set of 5

Then…

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

QuickFit

10-9-8-7-6-5-4-3-2-1

DB Front Squats

Ring Rows

*100m Run between each set

Post Workout

Barbell Quad Smash 1:00/Leg

Tuesday's Workout

CrossFit

AMRAP 15:

50 AbMat Sit-ups

40/30 Calorie Bike

30 Chest to Bar Pull-ups

20 Power Cleans (155/105)

QuickFit

12min AMRAP

3-6-9-12-15-etc

DB Push Press

Burpees

Post WOD Finisher

Tabata:

-Hollow Rocks

-Arm Haulers

Monday's Workout

CrossFit

Back Squat 3X5

Then…

For Time

21-15-9:

Kettlebell Swings (70/53)

Burpees

QuickFit

5 Rounds

20 Jump Squats

20 KB Sumo DL High Pulls

10/8 Calorie Bike

*Rest 1 min*

Saturday's Workout

CrossFit

30 Power Snatches (75/55)

30 Burpees

60 Thrusters (75/55)

30 Burpees

30 Power Snatches (75/55)

QuickFit

15min EMOM

1 - 10 Burpees

2 - :45sec HS or Plank Hold

3 - 12 Alternating Tall Step Ups (30/24)

Friday's Workout

CrossFit

6 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttles

QuickFit

Buy In - 500m Row

-Rest 2:00min-

8min AMRAP

10 Push Ups

15 Medball Squat Cleans

20 DU/40 Singles

-Rest 2:00min-

Buy Out - 500m Row

Thursday's Workout

CrossFit

Team Barbara

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

QuickFit

4 Rounds

18/15 Calorie Bike

14 Alt. DB Snatches

12 Box Jumps

Wednesday's Workout

CrossFit

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50's/35's)

15/12 Calorie Bike

*Score is Slowest Round

QuickFit

15min AMRAP

7 Ring Rows

12 DB Push Press

100m Sprint

Post Workout

3 Rounds

10 DB Curls

20 Straight Leg Raises on the ground

30 Russian Twists

Tuesday's Workout

CrossFit

Build to a heavy Push Jerk - 5,4,3,2,1

Then….

AMRAP 7:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)

Climb by 3 Reps Until the Finish

QuickFit

3X8 Bent Over Single Arm Dumbbell Rows

Then…

4 Sets:

:45sec Max Russian KBS

:15sec Rest

:45sec Max Up Downs

:15sec Rest

:45sec Max KB Deadlifts

*Rest 1:15 Between Sets

Monday's Workout

CrossFit

For Time:

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches (50/35)

QuickFit

5 Rounds

10 DB Hang Squat Cleans to Overhead

20 Sit Ups

50ft Suitcase Carry Walking Lunges

FREE COMMUNITY WORKOUT

CrossFit

Teams of 2:

16min AMRAP

80 Air Squats

60 Sit Ups

40 Russian KB swings (70/53)

20 Plate GTO (45/35)

QuickFit

Partner Workout

15min AMRAP

1000/800m Row

25 Synchro Plate GTO

*Switch every 250/200m

Friday's Workout

CrossFit

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

QuickFit

4 Rounds

200m Run

15 DB Hang Power Cleans

10 Push Ups

Thursday's Workout

CrossFit

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Hang Squat Cleans (115/80)

50 Hang Squat Cleans (135/95)

AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

*Score is total number of reps

QuickFit

25-20-15-10

Calorie Bike

Hanging Knee Raises

Wall Ball Shots

Wednesday's Workout

CrossFit

"Arm Candy"

6 Rounds:

15/12 Calorie Bike

12 Burpees

100 Meter Farmers Carry (53's/35's)

QuickFit

4 Sets

:30sec Max DB Strict Press

:30sec Rest

:30sec Max Burpees

:30sec Rest

:30sec Max Calorie Row

1:30sec Rest

Tuesday's Workout

CrossFit

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

QuickFit

EVERY 3 MINUTES FOR 15 MINUTES

10 DB Front Squats

15/12 Calorie Bike

Post WOD

3 Rounds

10 Alt. Single Leg V-Ups

20 Flutter Kicks (1R/1L=1 rep)

30 Russian Twists (1R/1L=1 rep)

*Rest as needed between sets

Monday's Workout

CrossFit

AMRAP 3:

21 Overhead Squats (95/65)

21 Burpee Over the Rower

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/80)

18 Burpee Over the Rower

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Burpee Over the Rower

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Burpee Over the Rower

Max Calorie Row

*Score is total number of calories rowed throughout all 4 AMRAPS

QuickFit

10min AMRAP

5 DB Shoulder to OH

10 Alt. Jumping Lunges

15 Box Dips

100m Run

If weather is bad - 8/5 Calorie Bike instead of run

Saturday's Workout

CrossFit

Teams of 3

30min AMRAP

200 Meter Run (Each)

100 Dumbbell Snatches (50/35)

200 Meter Run (Each)

100 Box Jump Overs (24/20)

200 Meter Run (Each)

100 Thrusters (95/65)

QuickFit

3 Rounds

21/18 Calorie Bike

15 Plate GTO

9 Burpees

Friday's Workout

CrossFit

3 Rounds:

3 Minute Calorie Row

2 Minute Calorie Bike

1 Minute Sit-ups

Rest 2 Minutes Between Rounds

Wednesday's Workout

CrossFit

“Christine”

3 Rounds for Time

  • 500 meter Row

  • 12 Deadlifts (Bodyweight)

  • 21 Box Jumps (24/20 in)

QuickFit

Strength/skill

3 Rounds

50ft Farmers Carry

20 Alt. Tuck Ups

10 Ring Rows

9min AMRAP

12/10 Calorie Row

12 Double KB Deadlifts

12 Box Jumps

Tuesday's Workout

CrossFit

30-25-20-15-10:

Kettlebell Swings (53/35)

After Each Set:

14/10 Calorie Bike

200 Meter Medball Run (20/14)

QuickFit

"Karen + Some!"

150 WBS for time (20/14)

*Everytime you stop doing WBS (aka you stop doing the full movement, no resting at any point), you must perform 5 Burpees

Monday's Workout

CrossFit

Find a heavy complex: 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Then…

AMRAP 12:

3 Rounds of Macho Man (135/95)

15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

QuickFit

15min AMRAP

15/12 Calorie Bike

20 Mountain Climbers

20 KBS (light)

10 Burpees