CrossFit, Bodywork, Sweat, Daily D WODs Thurs March 19th 2020

Open Air Workouts 7am at Kate Sessions and 12pm at Fanuel Park

Zoom WODs with our coaches are at 8am, 4pm and 6:30pm Use this link to workout with us through your phone or computer screen. 

CrossFit:

2 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Run
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 60 Double Unders
Min. 12) Max Pull-Ups

Bodywork:

10 Burpees

10 Burpees
25 Shoulder Taps

10 Burpees
25 Shoulder Taps
50 Lateral Lunges

10 Burpees
25 Shoulder Taps
50 Lateral Lunges
100 Sit-Ups

10 Burpees
25 Shoulder Taps
50 Lateral Lunges
100 Sit-Ups
150 Air Squats

Sweat:

10 Burpees

10 Burpees
20 Pull-Ups *sub db, kb or barbell rows if you don’t have a pull up bar at home

10 Burpees
20 Pull-Ups
30 Wall Balls

10 Burpees
20 Pull-Ups
30 Wall Balls
40 Push-Ups

10 Burpees
20 Pull-Ups
30 Wall Balls
40 Push-Ups
50 Front Squats

10 Burpees
20 Pull-Ups
30 Wall Balls
40 Push-Ups
50 Front Squats
60 Shuttle Sprints (30 ft)

Daily D:

With a Running Clock in 16 minutes…

Tabata DB Deadlifts
Tabata Toes-To-Bar
Tabata DB Push Press
Tabata Sit-Ups (anchored)

*1 minute Rest between exercises

Tabata = (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 4min. at each station and 32 total intervals.

Score is total number of reps completed in all intervals.