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:
Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike
2 Power Clean and Jerks
*Climbing in weight to the heaviest #’s you can hit.
50 Push Jerks 95/65
25 Toes-To-Bar
*EMOM complete 4 Burpees!
*Start with Burpees
*You must finish all 50 jerks before going to the TTB.
*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.
Bodywork:
5min. of Chair Step-Ups
4min. of Up-Downs with a Double Shot
3min. of Chair Dips
2min. of Russian Twists
1min. of Sliding Pike
Rest 1min.
5min. of Chair Step-Ups
4min. of Up-Downs with a Double Shot
3min. of Chair Dips
2min. of Russian Twists
1min. of Sliding Pike
(31 Total Minutes)
Add a backpack for extra weight on the step-ups!
Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E
Chair Dips Demo:
https://www.youtube.com/watch?v=HCf97NPYeGY
Sliding Pike: (need socks)
https://www.youtube.com/watch?v=dW6CLdspTnU
Up Down w/ Double Shot: (first video)
Workout demo:
https://www.instagram.com/p/B_QrxPNHszD/?igshid=d6ii55i9182w
Sweat:
10min. EMOM:
Odd: 40sec. of Push Jerks 95/65
Even: 40sec. of Pull-Ups or Bent over Rows
14min. EMOM:
Odd: 15 Reverse Burpees
Even: 20 Russian KB Swings 70/53
8min. AMRAP:
5 SDHP’s 95/65 or 70/53lb KB
10 Hand Release Push-Ups
Da Daily D:
Complete in any order or rep scheme:
For Time:
100 DB Push Press 45/30s
100 Push-Ups (hands in DBs)
100 Pull-Ups or Bent Over Rows
100 Air Squats
ADV+ 135/95
* I want this to take between 10-15min. so choose the appropriate weight for yourself.