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!
CrossFit:
30 Russian KB Swings 70/53
25 Push Press 75/55lb
20 Cal Row
15 Toes-To-Bar
*15 Cal Row for ladies
*Time CAP: 20min.
*ADV is an 20min. running clock with max muscle ups in remaining time 🙂 Put your finish time and then your Muscle up # in the comments
Bodywork:
Chief” Bodyweight Edition!
3min. AMRAP:
3 Up Downs
6 Mt. Climbers
9 Air Squats
Rest 1min. x 5 Rounds (20min. Total)
Mt. Climbers are L + R = 1 Rep
Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM
Sweat:
36min. EMOM:
Min. 1) 10 DB Push Press 50/35s
Min. 2) 15 American KB Swings 53/35lb.
Min. 3) 5 Burpees + 30 Double Unders
Min. 4) 15 Sumo Deadlift High Pulls
Some of you advanced athletes may also do a 70/53lb. KB
Da Daily D:
Flex Friday!
EMOM x 30min. (5 Rounds)
Min. 1) DB Alt. Bicep Curls
Min. 2) DB Tri Extensions
Min. 3) DB Bent Over Rows
Min. 4) DB Push Press
Min. 5) DB Strict Press
Min. 6) Rest
Reps should be between 10-15. Really depends on how heavy your weights are and how conditioned you are. Try and work for a good 40sec.
Get ready for a fun little change up!
65% x 5
75% x 5
85% x max reps
* In between sets, complete a set of 20 russian twists with the heaviest DB possible. (45/30lb.+)
*REMEMBER that strict press has ZERO knee bending.