crossfitquispamsis20 hours ago1 minWednesday 04212021Warmup Core - Tabata Heels to heaven Scissors Crossover top to bottom Barbell conditioning Push jerks x4 sets 9 reps @ 60 6 reps @70 3...
crossfitquispamsis2 days ago1 minTuesday 04202021Warmup Core - Tabata Vtucks Wipers HANG SNATCH + SNATCH 2+2@70 2+1@70 2+1@75 1+1@75 1+1@82 1+1@85 Snatch pulls 1 floor + 2 below knee 1/2...
crossfitquispamsis3 days ago1 minMonday 04192021Warmup Hang clean + clean + jerk 2+1+1@70 2+1+1@70 1+1+1@75 1+1+1@75 1+1+1@80-82 1+1+1@85 Clean pulls 1 floor + 2 just below knee 1/2...
crossfitquispamsis6 days ago1 minFriday 04162021Warmup Core - Tabata Scissors Vsnaps Strength Oh squats 10-8-6-4 Work to a heavy Wod 3 rds 4 rope climbs 8 devil press 50/35’s 20 dB box...
crossfitquispamsis7 days ago1 minThursday 05152021Stretch day 20 min stretch ACTIVE RECOVERY 5 km run domville / 3.6 km almond 1.6 km embroiderit OR LIFTING FRONT SQUATS 6x4reps @ 80%...
crossfitquispamsisApr 141 minWednesday 04142021Warmup 3 rds 10 dead bugs 20 line hops :45 bike Barbell conditioning Push press 10 min emom Min 0-3 5 reps Min 3-6 3 reps Min 6-10 1 rep...
crossfitquispamsisApr 121 minTuesday 132021Warmup CORE - Tabata Russian twists STRENGTH Back squats 4x6 sets @80% WOD 27-21-15 Cal row Shoulder to oh 95/65 Rest 3 min 27-21-15 Cal...
crossfitquispamsisApr 111 minMonday 04122021Warmup Core - 4 rds 10 birddogs 30 sec side plank Power clean + clean + jerk 2+1+1@70 2+1+1@70 1+1+1@75 1+1+1@75 1+1+1@85 1+1+1@85 WOD 20...
crossfitquispamsisApr 81 minFriday 04092021Strength Strict press 3x5 3x3 Start at 65% Deadlifts 3x5 3x3 Start @65 WOD 3 rds 20 HSPU /30 push-ups 100ft dual FR WALKING LUNGE 50/35 6...
crossfitquispamsisApr 81 minThursdayStretch day 20 min stretch ACTIVE RECOVERY LEVEL 1 Every 6:00 for 30 min -25/20 ski / run 300 -20/15 row -15/10 bike Level 2 -18/12 ski...
crossfitquispamsisApr 61 minWednesday 04072021Warmup Core - Tabata 20/10 Hip taps Strength Back squats 4 reps x6sets @75% Wod ; for time 30 clean n jerks 135/95 30 bar facing burpees
crossfitquispamsisApr 51 minTuesday 04062021WArmup Strength Power snatch + snatch 2+2@65% 2+1@70% 2+1@70% 1+1@70% Snatch pulls 1/2 3@ 100% 3/4 3@105% Wod 4 rds for time Run 200 m...
crossfitquispamsisApr 41 minMonday 04052021Strength Power clean + clean + jerk 2+1+1@65 2+1+1@65 2+1+1@70 2+1+1@70 Based off pc + jerk / not tng Clean Pulls Set 1/2 3@ 100% Set...
crossfitquispamsisApr 11 minFriday04022021Warmup Full Clean - can drop 3@65 3@70 3@70 3@75 3@80 3@80 WOD 6rds “Bucked off “ 15/10 cal assault 18 abmat sit-ups 18 burpees to target...
crossfitquispamsisMar 311 minThursday 04012021Stretch day 30 min stretch 20 min EMOM 1. 10 Bench press 2. 100ft Farmer carry 3. 20 Rower vsnsps / Vsnaps 4. 10/7 cal bike 5. 10 ring...
crossfitquispamsisMar 301 minWednesday 03312021Warmup EMOM 8 Box step ups Bike 10/8 6 inch worm :45 seconds Cossack squats Strength Front squats 3-3-3-3-3-3@75% Wod 20 min amrap 40...
crossfitquispamsisMar 291 minTuesday 03302021Warmup STRENGTH Power snatch + snatch 2+2 2+1 2+1 1+1 1+1 1+1 Snatch pulls 1/2 -3 @ 100% 3/4- 3@105% Wod 10 rds 250 row / bike 18/12 10...
crossfitquispamsisMar 291 minMonday 03292021“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter Whether...
crossfitquispamsisMar 251 minFriday 03262021CrossFit Open 21.3 For Time: 15 Front Squats 95 / 65 lb 30 Toes-To-Bars 15 Thrusters 95 / 65 lb Rest 1:00 15 Front Squats 95 / 65 lb 30...
crossfitquispamsisMar 241 minThursday 03252021Stretch 30 min 21.3 "Pre-Game" At 50% intensity (warm-up pace): Part A) 3:00 min Light Monostructural (Bike, Row, Ski, or Run) Part B) 3...
