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:
A.) EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
2 Hang Power Snatch
immediately into;
EMOM x 5min.
3 Hang Power Cleans
EMOM x 5min.
2 Hang Power Cleans
*Score is heaviest 2 rep snatch and 2 rep clean combined.
Double Unders
AbMat Sit-Ups
Russian KB Swings 53/35
Bodywork:
For Time:
“Buy in”
50 Bodyweight Reverse lunges
30 Hollow Rocks
Then;
– Accumulate a 10min. Plank Hold AND a 10min. Wall Sit. (You have to do both and whichever one you start with, you must finish before going to the other. NO back and forth. That’s too easy.)
BUT…EVERY TIME You Have To Rest, YOU MUST Complete the following;
20 Skater Lunge with floor tap (L+R=2)
20 Alternating Chair Step-Ups (L+R=2)
5 Burpees
Do the buy in… Then immediately go into the plank or the wall sit. If you break, you owe a penalty round of the Lunges, Step-ups, and burpees. As soon as your done, keep chipping away at the plank or wall sit. Once you finish either one you can go to the other. The penalty remains the same for both.
This may take around 40+min. to finish. However, the format is different and just a down right fun challenge 🙂
Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E
Skater Lunge Demo:
https://www.youtube.com/watch?v=YxTwfzvdRCc
KEEP your wall sits at 90 degrees! NO cheating!
Sweat:
35min. to finish this chipper…
50 Pull-Ups or Bent Over Rows
50 Wall Balls 20/14 or Thrusters
50 Calorie Row or 50 Sumo Deadlift High Pulls
50 Overhead Squats 45/35lb bar
50 Box Jumps 24/20″
50 American KB Swings 53/35
50 Burpees
50 American KB Swings 53/35
50 Box Jumps 24/20″
50 Overhead Squats 45/35lb bar
50 Calorie Row or SDLHP
50 Wall Balls 20/14 or Thrusters
50 Pull-Ups or Rows
Da Daily D:
4min. AMRAP:
400m Run
1 Round of “complex”
Max Burpees in remaining time…
Rest 1min. x 5 Rounds (25min. total)
15 DB Deadlifts
12 DB Hang Power Cleans
9 DB Push Press
Weight: 50/35s
*Anchor your feet around the KB for the Sit-Ups to go faster.
*Suffer from booty burn!? Keep your legs as straight as possible and you won’t get it 🙂 ALSO, it is very important to pull your pelvis under you and minimize that space between your low back and the floor. So essentially, bad form = booty burn. Get it together!