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!
Temperature readings and New Mask rules effective immediately! We will also be taking temperatures before entering the gym. While walking into the gym and around the gym you need to wear your mask but if you are in your lane you can lower your mask or remove it but it needs to remain on your person so that it can be put on quickly and easily. If this rule is abused and not followed we will have to reenstate masks at all times. Don’t be the person who f’s this up for everyone else. You all have been amazing about keeping the sanitation standards and I expect no problems! Thank you all so much for your continued support and help pioneering a new normal in the gym.
CrossFit:
5 Hang Power Cleans
5 Push Press
Immediately into;
12-15 Lateral Raisees (DB or Plate)
Immediately into;
12-15 Front Raises (DB or Plate)
Rest 90sec. Repeat for 3-4 Total Sets.
6 Clean & Jerks 135/95
12 Toes-To-Bar
24 Cal Row
1.) 100 Banded Pull Aparts
2.) 100 Banded Tricep Pull-Downs (use a pipe)
3.) 100 Banded Wood Chops (50 ea side)
https://www.youtube.com/watch?v=PfaAh__ptFk
Bodywork:
Bodyweight Chipper! I am going to give you 2 options on how to go about this:
100 Jumping Jacks
90 Russian Twists (L+R=1)
80 Air Squats
70 Up Downs
60 Chair Dips
50 Push-Ups
40 Alternating Crab Kicks
30 Burpees
20 Straight Leg Sit-Ups
10 Wall Walks
OR
2 Rounds of HALF the numbers. Same amount of work, but broken up a little. Advanced athletes should definitely complete as is. Intermediate or beginners should shoot for version (broken up) and put a 25min. Time Cap on it.
Crab Kick Demo:
https://www.youtube.com/watch?v=6x8rC2SotTg
Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM
Wall Walk Demo:
https://www.youtube.com/watch?v=NK_OcHEm8yM
Straight Leg Sit-Up Demo:
https://www.youtube.com/watch?v=PtdG6xp_Xgk
Sweat:
35min. AMRAP:
14 Burpees
14 Pull-Ups
14 DB Push Press 50/35s
14 30 ft Shuttle Runs
14 H.R. Push-Ups
14 Sit-Ups
… Then 13 of all that
… Then 12 of all that
… Then 11 of all that
… All the way to 1.
Da Daily D:
For Time:
3 Rounds:
15 DB Bench Press 50/25s
15 Pull-Ups
immediately into;
100 Sit-Ups
immediately into;
3 Rounds:
15 DB Bench Press 50/25s
15 Pull-Ups
immediately into;
100 Sit-Ups