Friday's Workout

CrossFt

3 Rounds

10 Clean & Jerks (135/95)

400m Run

QuickFit

Strength/ Skill Work

5min AMRAP

:30 Overhead KB Hold/side

5 KB Cossack Squats/side

Workout

6 Rounds

15 Calorie Bike

10 Goblet Squats

Thursday's Workout

CrossFit

Back Squat 3X5

Then…..

Synchronized Partner Workout

AMRAP 12:

15 Kettlebell Swings (70/53)

30 AbMat Sit-ups

45 Air Squats

QuickFit

8min AMRAP

100m Run

5/5 Hang DB Power Cleans

15 Sit Ups

**Rest 2min

8min AMRAP

100m Run

5/5 Hang DB Power Cleans

15 Sit Ups

Wednesday's Workout

CrossFit

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

**Rest 5min

AMRAP 5:

Buy-In: 25/20 Calorie Bike

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

*Rest 5min

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

QuickFit

21-18-15-12-9-6-3

Ring Rows

WBS

*50 DU/Singles between each round

*If volume looks to high, modify by starting on the set of 18 or 15 and go down from there

Tuesday's Workout

CrossFit

For Time

21-18-15-12-9:

Wallballs (20/14)

Pull-ups

Calorie Row

QuickFit

5 Rounds

250m Row

10 Alt. High Step Ups

15 Push Ups

Monday's Workout

CrossFit

15min AMRAP

60 Double Unders

20/15 Calorie Bike

10 Push Jerks (155/105)

QuickFit

9 Rounds

:30 on/ :30 off

Bike Sprint

Plank Hold

*Switch the plank hold every round (Examples: top of push up position, regular plank, right arm, left arm)

Score is total calories

Saturday's Workout

CrossFit

AMRAP 20:

7 DB Power Cleans (50/35)

7 Burpees

200 Meter Run

QuickFit

EMOM X 18

1 - :45sec Max Calorie Row

2 - 1:00min Plank Hold

3 - 10 DB Thrusters

Friday's Workout

CrossFit

Find a heavy pause front squat (5sec down, 3sec pause at the bottom)

Then…..

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Bike

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Bike

….

Up by (3’s) until finish.

QuickFit

4 X 4min AMRAP

12 Sit Ups

9 KBS

6 Calorie Bike

*Rest 1min between AMRAPS

*Lowest scoring amrap is your score

Thursday's Workout

CrossFit

Partner Workout (For Time)

100/70 Calorie Row

50 Synchro Sit-ups

30 Synchro Burpees

50 Synchro Sit-ups

100/70 Calorie Row

QuickFit

6 Rounds

200m Run

10 DB Devil's Press

Wednesday's Workout

CrossFit

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)

*We will row if weather is bad

QuickFit

6 Rounds

:30 on/ :30 off each movement

-WBS

-DU/Singles

-Up Downs

Tuesday's Workout

CrossFit

Find a heavy set of 5 touch & go power cleans

Then…..

3min AMRAP

9/6 Calorie Bike

9 Power Cleans (115/85)

Rest 3min

AMRAP 3:

9/6 Calorie Bike

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Bike

5 Power Cleans (155/105)

QuickFit

18min AMRAP

24 Alternating Lunges

12 Hand Release Push Ups

12 KB Sumo Deadlift High Pulls

Monday's Workout

CrossFit

“Dirty 30”

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

QuickFit

Strength/Warm Up

EMOM X 6

Min 1 - 16 KB Suitcase Lunges (8 per leg)

Min 2 - 15 Hollow Rocks + 20 Flutter Kicks

Min 3 - 16 Single Arm Strict Press (8 per leg)

Then….

70 Calorie Bike for Time

Sunday's Workout

Open Gym Workout

On the Minute x 16 (4 Rounds):

Minute 1: 15 Burpees

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: Max Calorie Row

Minute 4: Rest

*Score is total calorie across the 4 rounds.

Saturday's Workout

CrossFit

Amrap 20 with partner

- 80/60 Calorie Bike

- 60 Sit Ups

- 40 Lunges

- 20 Ring Rows

QuickFit

18min EMOM

Min 1 - 10 DB Step Overs

Min 2 - 15 Russian KBS

Min 3 - 100m Sprint

Friday's Workout

CrossFit

For Time:

2k Row

150 Double Unders

10 Rounds of "Cindy"

1 Round of "Cindy": 5 Pull-ups, 10 Push-ups, 15 Air Squats

QuickFit

DB Bench Press 3 X Failure (Use a weight you can get 15+ reps the first set)

Then….

5min AMRAP

-Max Man Makers

DB Push Ups + right and left arm rows + Squat Clean to overhead

Thursday's Workout

CrossFit

Teams of 3:

Buy in: 400m run together

150/120 Calorie Bike

150 Russian KB swings (70/53)

150 Box Jump Overs (24/20)

150 Russian KB swings (70/53)

150/120 Calorie Bike

Buy out: 400m run together

25min Time Cap

Split reps in whatever way you see fit!

QuickFit

16min AMRAP

15/12 Calorie Row

10 DB Shoulder to Overhead

10 Jump Squats

Wednesday's Workout

CrossFit

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Bike

1 Minute Rest

*Score is lowest rep total across the five rounds.

QuickFit

21-15-9-15-21

Medball cleans

Sit Ups

Tuesday's Workout

CrossFit

For Time:

50/35 Calorie Row

21 Power Cleans (155/105)

50/35 Calorie Row

21 Burpee Box Jump Overs (24/20)

QuickFit

“Cindy”

20min AMRAP - 5 Pull Ups, 10 Push Ups, 15 Air Squats

Monday's Workout

CrossFit

“Helen”

3 Rounds for Time:
400m Run
21 KBS (53/35)
12 Pull-ups

QuickFit

10min AMRAP

-10 Goblet Squats

-10 Up downs

-10 Sit Ups

Saturday's Workout

CrossFit

For Time:

800m Run

7 Rounds of "Bergeron Beep Test" (75/55)

800m Run

1 Round of "Bergeron Beep Test":

7 Thrusters, 7 Pull-ups, 7 Burpees

QuickFit

5 rounds

200m run

15 sit ups

10 air squats

Friday's Workout

CrossFit

AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

QuickFit

EMOM X 20

1 - 15/12 Calorie Row

2 - 15 Up Downs

3 - 15 Russian KBS

4 - :45sec Plank