QuikFit: Warm Up: 2rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug10 DU practice WOD: 15min Clock 30-20-10Cals AB Burpees Cash Out: 200 Double Unders CrossFit: Warm Up: Low Back Mobility/Glute Activation Prep3rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug6 Tempo Barbell Deadlift (3131) (Build) Strength: Deadlift – 4 x 6 (Build) Partner WOD:15min clock 10-1-10Deadlift (185/135)Burpees *Partners alternate rounds*…

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QuickFit Warm Up:2rds 10m/side Lateral Tall Plank Crawl 10/10 DB OH Press 5 Tempo 3311 Squat WOD:15min AMRAP 30 Cal Row 30 DB Snatches 30 Wall Balls 30 Situps *10 Burpees b/t movements CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds 10m/side Lateral Quadruped Crawl 10/leg Wall Deadbug 5 Tempo Barbell Deadlift (3131) (Build) Strength:…

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QuickFit Warm Up:2rds 5m/5m Crab/Rev Crab walk 5/5 KB Arm Bar 10 Ring Row WOD:Min 1: Max Cal Row Min 2: Max Burpees *Continue until you get 100 Cals and 60 Burpees CrossFit: Warm Up:Shoulder Prep 3rds 5m/5m Crab/Rev Crab walk 5/5 KB Arm Bar 4 Floor Press (build) Strength: Floor Press8RM WOD:  EMOM: Min 1:…

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QuickFit Warm Up: 2rds 10m Quadruped Crawl 10 Pull-Up Progression 10 DU’s or DU practice WOD:5min – Max Meter Row 4min – Walking Lunges 3min – Burpees 2min – Pull-ups 1min – Double Unders *Set clock for 15min, no rest between movements* CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds (10:00 cap) 10/10 MiniBand (ankles)…

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CrossFit Warm Up:Shoulder Prep 3rds (10:00 cap) 10m DB Bear Crawl 10 Banded Face Pulls 5/5 Single Arm Turkish Sit up Strength: 15min Clock 5 x 4 – DB Bench 5 X 4 – Bent Over Row Partner WOD: Race to 100/70cals Buy-In – 7 Burpees, remainder of min max cal AB *Partners rotate every…

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QuickFit Warm Up:Warm Up Your Chipper Movements WOD:Buy In: 25 Cals AB Pick 1 of the CrossFit Chippers to complete on your own Cash Out: 25 Cals AB CrossFit: Warm Up:Coach Led Mobility Each Partner Warms Up Their Chipper Movements Choose Your Own Adventure: Valentine’s Day Partner WOD: Buy In: 50/35 Cals AB while partner…

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QuickFit Warm Up:2rds (5:00 cap) 10 m Lateral Quadruped Crawl 10 RKBS (build to working weight) :10/arm SA DB Plank Iso Row Hold WOD:10 Burpees ——- 10 Burpees 25 Renegade Rows ——- 10 Burpees 25 Renegade Rows 50 Lunges ——- 10 Burpees 25 Renegade Rows 50 Lunges 100 KBS – Russian (AHAP) CrossFit: Warm Up:Low…

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QuickFit Warm Up:2 rds (5:00 cap)10m Quadruped Crawl 5 Burpee to AKBS 10 Ring Face Pulls WOD:500m Row 50 KBS – American 300m Row 30 Burpees 100m Row 10 Devil Press CrossFit: Warm Up:Shoulder Prep 3 rds (10:00 cap) 10 m Quadruped Crawl 5/5 KB Arm Bar 5 Floor Press (Build) Strength: Floor Press 4…

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QuickFit Warm Up:2rds (5:00 cap) 3 Tempo (3311) Goblet squat (WB or DB) 5 Burpee Broad Jump* 5 DB Hang Clean (Build to working weight) WOD:15min Clock 10-1 DB Hang Clean 20-2 Wall Ball Remaining time: MR Burpee Over DB CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 10 DU or DU practice 5 Burpee…

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CrossFit Warm Up:Shoulder Prep3rds (10:00 cap) 5 Glute Bridge DB Bench Press (Build) 10 No Press Burpees 5 Bent Over Barbell Row (Build) Strength:15min clock 4 x 6 DB Bench (Build)4 x 6 Bent Over Row (Build) WOD:12min AMRAP 4 Burpees 8 Calorie Row *Add 4 reps to each movement each round* QuickFit Warm Up:2rds…

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