Zoom Bodyweight WODs M-F at 7am, 12pm, 4pm & 6:30pm
Saturday 9am
ZOOM Equipment WOD at 5pm M-F. (you just need a KB, DB or weight of any kind)
Click here to join any of our Zoom Virtual workouts! (password CFPB)
CrossFit:
10-9-8-7-6-5-4-3-2-1
Devil Press 45/30s
200m Run
1min. on 1min. off wighted planks
(use 45/25lbs or more)
Bodywork:
For Time:
10-9-8-7-6-5-4-3-2-1
Inner Thigh Ab Complex (right leg)
Squat Jacks
immediately into;
10-9-8-7-6-5-4-3-2-1
Inner Thigh Ab Complex (left leg)
Squat Jacks
Inner Thigh Ab Complex Demo:You need a chair or bench for this one! Watch the video carefully for the complete break-down. This one is SPICY and we are super pumped to show you this new combo! Tag yo friends 😉
Advanced: Keep your leg straight versus bent on the chair or bench. MUCH more inner thigh intensive!
Movement Demo:
https://www.instagram.com/p/B_V5Ad9ngSV/?igshid=1vk1ifvajw9qb
Sweat:
A.) 10min. AMRAP:
30 Sump Deadlift High Pulls (55/35)
20 Plate Ground To Overhead 55/35lb
10 Burpees
B.) 10min. AMRAP:
12 Reverse Burpees (Holding DB)
16 DB Renegade Rows (L+R= 2reps) 35/20s
15 Russian Twists with same DB (L+R= 1rep)
C.) 10min. AMRAP:
50 Double Unders
8 Plate Sit-Ups 55/35lb
10 Reverse Sit-Ups holding the plate in the same position (Demo Video Below)
Plate Ground To OverHead Demo:
https://www.youtube.com/watch?v=TAfNePB_q5Y
Plate Sit-Up + Reverse Sit-up Demo:
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey
*Renegade rows are in the plank position with NO push-up in between.
Da Daily D:
A.) 5 Rounds:
For Quality on the lifts and Time on the runs:
15 DB Bench Press (right arm only)
15 DB Bent Over Row (right arm only)
15 DB Bench Press (left arm only)
15 DB Bent Over Row (left arm only)
*Must finish all 20 before moving on
immediately into;
400m Jog
No Rest and return to the top…
Round 2: 400m Run at 60%
Round 3: 400m Run at 70%
Round 4: 400m Run at 85%
Round 5: 400m Run at Max Effort!
5 x 50%
5 x 50%
5 x 60%
* Today we are doing strict press from the FLOOR. It’s super light and it will give you a little extra work 🙂
*ALSO, in between each set you will do 1min. of max russian twists with a 45/30lb DB.