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:
300m Row
10 Barbell Bench Press 135/75
Max Toes-To-Bar
Rest 1min.
Bodywork:
It’s up to YOU to make this one hard today!
Every 60sec. complete 1 Round of:
4 Burpees
8 Skater Lunges (L+R=2)
12 Russian Twists (L+R=1)
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges
3 Burpees
6 Skater Lunges
9 Russian Twists (L+R=1)
and build as you go. That might also be a good scaled option for many of you.
Consider yourself a bodyweight ninja? You can try:
5 Burpees
10 Skater Lunges
15 Russian Twists (L+R=1)
But that is gunna get ROUGH real quick!
Skater Lunges:
https://www.youtube.com/watch?v=03JiJ-Kx2Pw
Sweat:
0-10min.
10 Rounds:
4 Devil Press 35/25s
7 Box Jump Overs 30/24″
11-15min.
47 Cal Row or 600m run
15-25min.
10 Rounds:
4 Devil Press 35/25s
7 Box Jump Overs 30/24″
26-30min.
47 Cal Assault Bike or 600m Run
Cash-Out:
47 Unbroken KB Swings 53/35
Da Daily D:
10 Rounds:
10 TTB
10 Alt. DB Lunges 50/35s
* After round 5, switch to 10 Close stance DB front squats (holding 1 DB vertically)
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 3) *No resting at the top of any reps for more than 1sec. Constant movement.
Optional Superset:
3-5 Heavy Barbell Hip Thrusts
Rest 2min. After These Sets Today. Need more rest for these high percentages.