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:
3 Hang Power Cleans 135/95
6 Push-Ups
9 Air Squats
*Rest 1min. Repeat for 4 Rounds
*Start where you left off for each new AMRAP
Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110
Bodywork:
20min. Running Clock…
30sec. of Plank
immediately into;
30sec. of Max Toe Taps (To a 12″ Height)
**Continue until you reach 200 Toe Taps (L+R=2 reps)
Go immediately into;
30sec. of Plank
immediately into;
30sec. of Max Squat Jacks
**Continue until you reach 100 Squat Jacks
Go immediately into;
30sec. of Plank
immediately into;
30sec. of Reverse Burpees
**Continue until you reach 50 Reverse Burpees
If you can no longer hang onto the 30sec. of regular plank, you may switch to a side plank.
Reverse Burpee:
https://www.youtube.com/watch?v=Pr6u1DINwYU
Squat Jacks:
https://www.youtube.com/watch?v=iV__X3Zddxs
Sweat:
A.) Every 5min. X 4 Rounds:
400m Run
20 Alt. DB Snatches 45/30
10 DB Power Cleans 45/30s
Max Toes-To-Bar/V-ups until the 4min mark…
Rest 4min.
B.) 12min AMRAP:
30 Double Unders
15 Russian Twists 35/25lb DB
30 Double Unders
15 Weighted Sit-Ups w/ same DB
On the second part, pick a weight that you can move quick through. If 30 double unders is too much then cut it to 20 or even 15 depending on where you’re skill is at. Can’t do dubs? Let’s do 5 attempts each time 🙂
Da Daily D:
For Time:
80 Air Squats
40 DB Swings
20 DB Deadlifts
64 Air Squats
32 DB Swings
16 DB Deadlifts
50 Air Squats
25 DB Swings
12 DB Deadlifts
32 Air Squats
16 DB Swings
8 DB Deadlifts
16 Air Squats
8 DB Swings
4 DB Deadlifts
8 Air Squats
4 DB Swings
2 DB Deadlifts
Advanced: 70/50 if you have it
Build up to a heavy 3 Position Power Snatch
or
(Advanced) Build up to a heavy Complex:
1 Power or Squat Snatch +
1 Snatch Balance +
2 Overhead Squats