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:
For Time:
Run 800m
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135
Run 800m
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135
Bodywork:
Get ready for the most fun bodyweight workout you have EVER done!
Teams of 2! You must complete a full round before switching.
2 Alternating Crab Kicks (L+R =1)
2 Alternating Birddogs with a push-up (the 3 part sequence = 1 rep)
2 Seated Toe Touches (L+R =1)
Demo of all 3 movements:
https://www.instagram.com/p/B-dvaQRHmgb/?igshid=pq04khjxe8o7
Beginners – 30 Total Rounds
Intermediate – 40 Total Rounds
Advanced – 50 Total Rounds
Over Achievers – 60 Total Rounds
Sweat:
30 rounds:
6 Cal Assault Bike or Burpees
6 DB Deadlifts 70/50s
6 Wall Balls 20/14
A long butts and guts and combo! Make sure both sides of those dumbbells touch the ground on every rep. No tilting them and shortening the movement!
GodSpeed!
The Daily D:
10min. AMRAP: (Leg + Butt Section)
10 Alt. DB Lunges 45/30s
10 DB Hip Thrusts (Just need 1 DB on your lap)
Rest 3min.
12min.to get as far as possible…
20 Single Arm DB Swings 45/30lb
10 Toes-To-Bar or V-ups
*Switch Arms Every 10 Reps on the Swings
Section 2: DB Swings are like a KB Swing. Just grab the handle and swing to eye level. Feeling light? Then use 2 DBs and make it harder, but switch to 15 reps.
*There is no break between sections. Essentially this is the classic “Holleyman” workout with running and burpees instead of HSPU’s.
*Time CAP: 35min.