Warmup2 rounds20 ankle taps50ft straight leg bear crawl10 feet together squats50ft walking lunge3 inchworm to plank (walk hands out as far out as you can go) Bodyweight WOD10-9-8-7-6-5-4-3-2-1 burpeeAfter each round 20 second plank holdThen 1-2-3-4-5-6-7-8-9-10alternating pistolsAfter every round 20… Read more »
Workout of the Day
Friday, March 20th 2020
Warmup: 90 second couch stretch/side Then 2 rounds of: 5/side straight leg kick into reverse lunge20-30 second handstand hold-approx 30ft tabletop bear crawlapprox 30ft duck walk. Bodyweight WOD: 2 minutes on 1 minute off: 15 hollow rocks-30 mountain climbers-10-15 object… Read more »
Thursday, March 19th 2020
Warmup 2 rounds of : 20 jumping jacks5 reps of the following complex: inchworm out, step out to right leg hip opener lunge, step back to downward dog, step out to right leg hip opener lunge, walk back to standing10… Read more »
Wednesday, March 18th 2020
Warmup 12×20 seconds on 10 secs off rotating through: 1) long lunges 2) 1 pushup + 2 ankle taps 3) alternating straight leg kicks 4) bridge ups *So 3 rounds of each movement total*For long lunges, interlock arms overhead, take… Read more »
Tuesday, March 17th 2020
Bodyweight WOD A) 20 minute AMRAP:Run 400m (or 90 secs to 2 minutes)5 inchworm to pushup20 mountain climbers*30 jumping lunges.*For these mountain climbers I want your outside foot to land flat on the ground next to your outside hand each… Read more »
Monday, March 16th 2020
Crossfit A) Every 30 seconds for 8 minutes 1 snatch @ 75-80% B) 5 rounds for time: 14 db overhead squats (50/35lb) (7/arm)-2 rope climbs-Run 200m Rx-Plus 70/50lb db At Home Bodyweight Workout Death by burpees starting at 1 rep… Read more »
Saturday, March 14th 2020
Crossfit A) Age Group Qualifier Workout 2020 # 3 For time:100 alt. db snatches (50/35lb)50 calorie row100 bar facing burpees*20 minute time cap *Rx standards: Both heads of db must touch ground. On burpees you can step in and out… Read more »
Friday, March 13th 2020
Crossfit A) 12×30 on 45 secs off for max reps of : 1) banded hip thrusts 2) heavy kb deadlifts 3) db curl to strict press *So 4 rounds of each movement. Emphasize quality of movement over quantity B) 12… Read more »
Thursday, March 12th 2020
Crossfit A Front squat: 5 sets x 3 repsFirst rep tempo: 5 seconds down-5 second pause at bottom-5 seconds up-5 second hold at top in front rack Next 2 reps no tempo Go every 2:45 minutes for 5 rounds *Ascend… Read more »
Wednesday, March 11th 2020
Crossfit @ minute 0: 8×30 secs on 30 secs off: max bike cals (assault/echo/bike erg)@ min 11 complete: 3 rounds of10 pullups-10 hang power cleans (115-135/75-95lb)-20 lateral hops over bar Rest 1 minute after each round. @min 20: 8×30 secs… Read more »