FRI 03.20.20

By March 19, 2020 WOD No Comments

Home workouts going strong!

Over the next week we’ll be posting home workouts that can be done with or without equipment. You can tune in to one of our online zoom classes daily during the week at 9 am, 12 pm, and 5:30 pm and in the morning on the weekends. Go get it!

Coach Pat at the whiteboard


Today's schedule

9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Carlie

Workout of the Day (WOD)

4 Rounds [21min cap]
400m Run
15 Pull Ups
21 Box Jumps Overs (24/20”)

Post rounds for the AMRAP. Ex: 12+10 Rx.

Home WOD
4 Rounds

2 min jog in place
15 Bent Over Rows
20 Jump Overs

Coach’s Notes
Pull-Up subs:
Bent over rows
Burpees

Box Jump Overs subs:
Jump Over low object (suitcase, backpack, ottoman, etc)
Lunge Step


And coming Saturday...

Using a single dumbbell (50/35)
3 Rounds

21 Dumbbell Bowtie Thrusters
10 Dumbbell Power Cleans Right Arm
10 Dumbbell Power Cleans Left Arm
15 Weighted Straight Leg Sit Ups
9 Burpees Over the Dumbbell

Home WOD
Fill a backpack with 20-50# of books
3 Rounds

21 Backpack Thrusters
20 Backpack Power Cleans
15 Backpack Straight Leg Sit Ups
9 Burpees Over the Backpack

Post the time for the WOD. Ex: 10:20 Rx.

Saturday Schedule

10a: Zoom CrossFit- Michael
11a: Zoom Yoga- Priscila Baptista


And coming Sunday...

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds For Time:
8 Box Jumps (30/24”)
11 Kettlebell Swings (70/53)
15 Mountain Climbers (R+L=1)

Home WOD
A. Glute Bridge Floor Bench Press:
3 sets of 8-12 reps. Use backpack or dumbbells.

B. 4 Rounds
8 Tuck Jumps
11 Broad Jumps
15 Mountain Climbers (R+L=1)

Post load and reps for bench and post time for WOD. Ex: 50# DBs, 12 reps, 8:13 Rx Home.

Sunday Schedule

10a: Zoom CrossFit- Damon
11a: Zoom Yoga- Priscila Baptista



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