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:
Get as far as possible in 35min…
50 Power Snatches 135/95
immediately into;
250 Wall Balls 20/14
immediately into;
42-30-18
Deadlifts 225/155
Calorie Assault Bike
immediately into;
42-30-18
Front Squats 135/95
Toes-To-Bar
Bodywork:
For Time:
100 “Shredders”
Advanced: 150 reps (insert whoa face)
Shredders Demo:
https://www.instagram.com/p/B_XzhzZnI-k/?igshid=qtpr92hodorq
Sweat:
With a Running Clock…
… at the 0:00
AMRAP 8:
20 Cal Assault Bike or 20 Reverse Burpees
30 Wall Balls 30/20lb.
…at the 10:00
AMRAP 8:
20 Cal Row or 20 Burpees
30 American KB Swings 70/53
… at the 20:00
AMRAP 8:
30 Cal Assault Bike or 20 Reverse Burpees
20 SDHP’s 95/65
…at the 30:00
AMRAP 8:
30 Cal Row or 20 Burpees
20 KB Squat Cleans 70/53
In teams of 2! Get a friend on zoom or facetime! Only 1 person works at a time. Split the reps how ever you like 🙂 I never do this, but if you’re an advanced group, you can swap out the KB Squat Cleans at the end for strict HSPU’s
Da Daily D:
Not gunna lie… This is gunna be rough…
2 Rounds For Time:
400m Farmer Carry with (2) 45/30lb DBs
100 Double Unders
400m Overhead Farmer Carry with (1) 45/30lb DB (200m on each arm)
100 Double Unders
Feeling extra motivated and you have the time? You can go a little farther on the Carry’s.
Wanna mix it up? Replace 42-30-18 Cal bike with 10-10-10 Muscle Ups and do Overhead Squats and TTB on the last section.