Zoom Bodyweight WODs at 7am, 12pm, 4pm & 6:30pm
ZOOM Equipment WOD at 5pm. (you just need a KB, DB or weight of any kind)
Click here to join any of our Zoom Virtual workouts!
CrossFit:
30min. AMRAP:
10 Bench Press 135/95
400m Run
2 Rope Climbs (ADV Legless) or 10 Strict Pull Ups (ADV Weighted)
10 Burpees
20 Russian KB Swings 70/53
Bodywork:
In Teams of 2!
Have a friend nearby or get on Zoom!
50 Rounds:
5 Air Squats
6 Jumping Lunges
7 Push-Ups
You must compete the entire round before your partner can go! You will both be doing 25 rounds each!
Sweat:
(0-20min.)
4 Rounds:
400m Run
25 Overhead Squats with 45/35lb Bar
15 Pull-Ups or DB/KB Bent over Rows if you don’t have a pull up bar
(20-30min.)
10min. AMRAP:
10 Wall Balls 20/14
30 Double Unders
(32-36min.)
Max Plate Sit-Ups 35/25lb.
*10 Rounds on part 2 anyone?!?
Daily D:
0-2min.
Run 400m
2-7min.
5min. AMRAP:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press
7-9min.
Run 400m
9-14min.
5min. AMRAP:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press
14-16min.
Run 400m
On the 2nd AMRAP, start where you left off on the first one.
The only rest you get is from finishing the run early 😉
If you can work it out with a few other people at the same station, you may climb a little in weight on the bench. Just try to not to increase it so much that you’re taking more than 2 sets to finish.
Also, try and swing a heavier KB today than normal. Try the 88lb for men and the 70 for some of you ladies. You’d be surprised that you can actually swing it, I promise!