Saturday Open gym 9-11 starting this week
The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!
CrossFit:
20 Burpees
200m Row
5 Power Clean + Jerks (Climbing)
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
* Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards and give yourself a 15min. CAP
Are you a badass? Then wear a vest 😉
Bodywork:
10 Burpees
10 Burpees
20 Lateral Lunges (L+R=2)
10 Burpees
20 Lateral Lunges
40 Sit-Ups
10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists (L+R=1)
10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists
120 Reverse Lunges (L+R=2)
Lateral Lunge Demo:
https://www.youtube.com/watch?v=un7_xGyCRwU
Reverse Lunge Demo:
https://www.youtube.com/watch?v=cfA133MhAYs
Sweat:
Every 6min. x 5 Rounds:
400m Run
30 Wall Balls 20/14
20 Alt. DB Snatch 45/30
10 Toes-To-Bar
Ca$h-Out: Tabata Russian twists with (2) 5lb plates and Hollow Rocks every other round.
(20sec on 10sec off x 8 rounds)
So… 20 sec of Russian Twists… 10 sec rest… 20 sec of hollow rocks… 10 sec rest… And back to russian twists… and so on.
Da Daily D:
3min. AMRAP:
200m Run
20 DB Push Press 50/35lb
Max Pull-Ups in remaining time
Rest 1min. Repeat x 5 Rounds
Score is just the pull-ups or muscle ups