Workout Of The Day

Workouts Of The Week: 10-16-17 to 10-22-17

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Workouts Of The Week: 10-16-17 to 10-22-17 Monday CrossFit A. For time: 50/40 Calorie Row 40 Overhead Squats (65/45 lbs) 30 Pull-Ups Rest 4 minutes, and then… For time: 40/30 Calorie Row 30 Overhead Squats (95/65 lbs) 20 Chest-to-Bar Pull-Ups Rest 4 minutes, and then… For time: 30/20 Calorie Row 20 Overhead Squats (115/85 lbs) 10 Muscle-Ups QuickFit A. Five sets of: 30 seconds of Air Squats 30 seconds of Rest 30 seconds of Rowing Sprint 30 seconds of Rest B. Four sets of: Hollow Rocks/Hold … Read More

Workouts Of The Week: 10-9-17 to 10-15-17

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Workouts Of The Week: 10-9-17 to 10-15-17 Monday CrossFit A. Three rounds for time of: 6 Front Squats (155/105 lbs) 9 Bar Muscle-Ups OR 18 Pull-ups 12 Bar-Facing Burpees Front Squats must be taken from the floor. B. Three sets of: Sumo Deadlift x 6 reps Rest as needed Face Pulls x 15-20 reps Rest as needed QuickFit Three rounds for time of: 500/400 Meter Row 10 Dumbbell Thrusters 10 Burpees Tuesday CrossFit A. Every minute, on the minute, for … Read More

Workouts Of The Week: 10-2-17 to 10-8-17

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Workouts Of The Week: 10-2-17 to 10-8-17 Monday CrossFit A. Four sets for max reps/calories: 60 Seconds of Wall Ball Shots (20/14 lbs) 60 Seconds of Kettlebell Swings (24/16 kg) 60 Seconds of Burpees 60 Seconds of Rowing 2 Minute Rest QuickFit Five sets for max calories/reps of: 60 seconds of Rowing 60 seconds of Burpees Rest 2 minutes Tuesday CrossFit A. Every minute, on the minute, for 6 minutes: Paused Front Squat x 1 rep @ 95% of your 1-RM Paused … Read More

Workouts Of The Week: 9-25-17 to 10-1-17

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Workouts Of The Week: 9-25-17 to 10-1-17 Monday CrossFit A. Four sets for times of: 20/15 Calorie Row 10 Strict Handstand Push-Ups or 20 Push-ups 20 Chest-to-Bar Pull-Ups 40 Air Squats 20/15 Calorie Row Rest 4 minutes QuickFit Complete as many reps as possible in 3 minutes of: 10 Calorie Row 10 Push-ups 15 Ring Rows 20 Air Squats Rest 2 minutes after each round and complete 4 total sets. Start where you leave off. Tuesday CrossFit Specific Warm-up Spend 10 minutes … Read More

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