Friday's Workouts

CrossFit

Strict Press - Build to Heavy Sets of 5-3-1

Then…

“Body Armor”

AMRAP 13:

10 Strict Toes to Bar

10 Strict Presses (95/65)

100' Walking Lunge

QuickFit

EMOM X 16

Min 1 - 15/10 Calorie Row

Min 2 - 15 DB Floor Press

Min 3 - 15 Box Jumps

Min 4 - 15 Single KB Deadlifts

Thursday's Workouts

CrossFit

Partner Workout

3 Rounds:

1000 Meter Row

24 Front Squats (155/105)

42 Box Jump Overs (24/20)

*Partners split reps evenly

QuickFit

10min AMRAP

12 Front Rack Walking Lunges

50 DU/Singles

12 Front Rack Walking Lunges

10 Ring Dips

Wednesday's Workouts

CrossFit

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

QuickFit

For Time

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

Kettlebell Swings

Goblet Squats

Sit-Ups

Tuesday's Workouts

CrossFit

"Chain Reaction"

3 Rounds:

21/15 Calorie Bike

21 Pull-ups

Directly Into...

3 Rounds:

9 Power Cleans (115/80)

9 Push Jerks (115/80)

QuickFit

6 Rounds (12min Time Cap)

10/8 Calorie Bike

10 WBS

10 Ups Downs

Core Finisher

2 Rounds

40 Russian Twists

20 Sit Ups with Medball

Monday's Workouts

CrossFit

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/21 Calorie Row

QuickFit

Strength

3X10 DB Strict Press

WOD

12min AMRAP

200m Run/250m Row

12 DB Power Cleans

15 Hanging Knee Raises

Saturday's Workouts

CrossFit

Teams of 3

"Speed Bump"

30min AMRAP

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

*Goal is to hit 2 rounds!

QuickFit

Teams 2

15min AMRAP

10 Burpees

10 Box Jumps

10 Calorie Row

*Partner 1 completes a full round while partner 2 hold a front rack or farmer carry hold, then they switch

Friday's Workouts

CrossFit

“Fight Gone Bad”

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Sumo Deadlift High Pulls (75/55)

1 Minute Box Jumps (20")

1 Minute Push Press (75/55)

1 Minute Calorie Row

1 Minute Rest

QuickFit

3 Rounds for Max Reps

1:00 Plate GTO

1:00 Alternating Step Ups

1:00 Ring Rows

1:00 Calorie Bike

*Rest 1 min between rounds

Thursday's Workouts

CrossFit

Synchro Partner WOD

AMRAP 15:

30 AbMat Sit-ups

20 x 10 Meter Shuttle Sprints

10 Alternating Dumbbell Snatches (70/50)

QuickFit

2 Rounds for Time

40 WBS

40 Sit Ups

40 Russian KBS

Wednesday's Workouts

CrossFit

Front Squat - Find a heavy set of 5

Then…

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (165/110)

10 Burpees

QuickFit

3 Rounds

500/400m Row

75 Single Unders

25 DB Strict Press (Light)

12/10 Calorie Bike

*Rest 1min between sets

Tuesday's Workout

CrossFit

“Fuller Circle” - For Time:

50/35 Calorie Bike

125 Double Unders

2k Row

125 Double Unders

50/35 Calorie Bike

QuickFit

6 Rounds

-200m Run

-10 DB Squat Cleans

Post WOD Finisher:

5:00 accumulate max time in plank hold. Every time you break, 10 Sit Ups

Monday's Workout

CrossFit

Hang Power Cleans - Find a heavy double

Then…

“DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 155/105

QuickFit

12min AMRAP

5 Burpees

10 Box Jumps/Step Ups

15 Sit Ups

Saturday's COMMUNITY Workout!

CrossFit

"Bee's Knees"

5 Rounds

1min Wallballs

1min Kettlebell Swings

1min Max Calorie Bike

1min Rest

QuickFit

3 Rounds on the 5:00

-400m Run/Row

-25 Plate Ground to Overhead

-Max Burpees

*Total Burpees are your score

Friday's Workouts

CrossFit

On the 3:00 x 6 Rounds:

12/9 Calorie Bike

25 Double Unders

5 Front Squats (185/135)

*Slowest round is your score

QuickFit

With a running 14min Clock...

2,000m Row

Max Devil Presses

*Devil Press = DB Burpee Ground to Overhead

Thursday's Workouts

CrossFit

Push Press - Find a heavy set of 10

Then…

Partner 18min AMRAP (Relay Style):

1 Push Press (115/80)

1 Toes to Bar

1 Box Jump Overs (24/20)

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

3 Push Presses (115/80)

3 Toes to Bar

3 Box Jump Overs (24/20)

Up by 1’s Until Finish

QuickFit

14min AMRAP

9 Box Jump Overs

15 KB Deadlifts

21/18 Calorie Row

Wednesday's Workouts

CrossFit

AMRAP 20:

25/18 Calorie Row

50 Double Unders

3 Rounds of "The Chief"

*1 Round of "The Chief":

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

QuickFit

EMOM X 15

1 - 3 Up Downs + 10/8 Calorie Bike

2 - 3 Up Downs + 15 WBS

3 - 3 Up Downs + 15 Ring Rows

Monday's Workouts

CrossFit

“FRAN”

21-15-9

Thrusters (95/65)

Pull Ups

QuickFit

3:00min Stations

*1min Rest between stations*

STATION 1

10 DB Push Press

10 Lunges

STATION 2

1:00 Max Sit Ups

2:00 Max Calorie Bike

STATION 3

10 DB Push Press

10 Lunges

STATION 4

1:00 Max Sit Ups

2:00 Max Calorie Bike

Saturday's Workout

CrossFit

7 Rounds

21 Sit-Ups

15 Box Jumps (24/20)

9 Deadlifts (185/135)

QuickFit

Tabata 1

1 - Burpees

2 - WBS

Tabata 2

1 - Hand Release Push Ups

2 - Air Squats

Tabata 3

1 - Max Calorie Bike

2 - Slow Recovery Bike

*Rest 1min between tabatas

Friday's Workout

CrossFit

AMRAP 15:

400/350 Meter Row

20 Kettlebell Swings (53/35)

100' Walking Lunge

QuickFit

3 Rounds: 1:00min Stations

**:20sec transition between stations/1:00 rest between rounds

STATION 1 - Max Step ups

STATION 2 - Max Medball Push Press

STATIONS 3 - Max Calorie Row

STATION 4 - Max Medball Sit Ups

Thursday's Workout

CrossFit

In Teams of 3 (30 Minute Cap)

3 Rounds:

75/50 Calorie Bike

50 Toes to Bar

In Time Remaining:

30 Clean and Jerks (95/65)

30 Clean and Jerks (115/80)

30 Clean and Jerks (135/95)

30 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

30 Cleans and Jerks (205/145)

QuickFit

18min EMOM

1 - 10 DB Hang Squat Clean Thrusters

2 - Max Single or Double Unders

3 - :45sec Plank