Body weight Zoom Workouts 7am, 12pm, 4pm & 6:30pm.
Equipment Zoom workout 5pm use this link to join any of our ZOOM wods!
CrossFit:
5 Chest to bar pull-ups
5 Front Squats 115/75
5 Chest to bar pull-ups
5 Jerks 115/75
Rest 1min. Repeat 4 times. Start where you left off each time. Score is total rounds.
Bodywork:
12 Days of Christmas Bodyweight Workout!
1 “Butt Slap” Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold
6 Plyo Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 Lateral Lunges
Complete the reps the same way you sing the song. Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round 12-11-10-9-8-7-6-5-4-3-2-1.
Starfish Sit-Ups Demo:
https://www.youtube.com/watch?v=HLH9WgbYOCI
Butt-slap Burpee Demo:
https://www.instagram.com/p/B9zl2QOn1I7/?utm_source=ig_web_copy_link
Sweat:
5 rounds: (10min. CAP)
7 Pull-Ups or Rows with KB or DB if you don’t have a bar
7 Dumbbell Thrusters (35’s / 25’s)
14 Dumbbell Walking Lunges (35’s / 25’s)
5 Rounds: (10min. CAP)
15/12 Cal Row or 30/24 Sumo DL High Pulls if you don’t have a rower
20 Wall Balls (20/14)
10min. to finish:
1min. Plank Hold
100 Russian Twists 5lb. (L+R=1)
1min. Plank Hold
100 Russian Twists 5lb.
1min. Plank Hold
Rest 3min. Between Each
Da Daily D:
Get as far as possible in 20min…
3 Rounds:
30 Push-Ups
30 Alt. DB Snatches
2 Rounds:
50 Sit-Ups (Anchor your foot under the DB handle)
50 DB Push Press
1 Rounds:
100 Air Squats
200 Double Unders
*Use 45/30s…
*Advanced 50/35+
*Go FAST! If you finish, put your time in!
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.