FRI 03.27.20

By March 26, 2020 WOD, Yoga 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 7 am, 9 am, 12 pm, and 5:30 pm and 10 am in the morning on the weekends. Go get it!

Shafeka


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Carlie

Workout of the Day (WOD)

E5MOM 20 (4 Rounds)
30 Star Jumps
25 Sit Ups
20 Air Squats
15 Straight Leg Raises
10 Burpees

Post fastest and slowest time to complete a round. Ex: 3:48, 3:54 Rx.


And coming Saturday...

“Spartacus”
3 Rounds
Complete as many reps as possible in 40 seconds then rest 20 seconds for each movement

DB Front Squat (50’s/35’s)
Mountain Climbers (R+L=1)
Dumbbell Swing (50/35)
T-Push Ups (50’s/35’s)
Jumping Lunges
Bent Row (50’s/35’s)
Side Lunge (50/35)
Pushup Row (50’s/35’s)
Lunge Twist (50/35)
Push Press(50’s/35’s)
Rest 1 minute between rounds

Bodyweight
3 Rounds
Complete as many reps as possible in 40 seconds then rest 20 seconds for each movement

Jumping Squat
Mountain Climbers (R+L=1)
Broad Jumps
T-Push Ups
Jumping Lunges
Burpees
Side Lunge
Pushup Shoulder Tap
Lunge Twist
Pike Handstand Push Up
Rest 1 minute between rounds

Post total reps. Ex: 520 Rx.

Saturday Schedule

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


And coming Sunday...

3 Rounds [18min cap]
12 Box Jump Overs (24/20”)
10 Burpee Box Jump Overs (24/20”)
35 AbMat Sit Ups
100 m Kettlebell Farmer's Carry (53/35's)

Bodyweight
3 Rounds [18min cap]

12 Tuck Jumps
10 Burpee + Tuck Jump
35 AbMat Sit Ups
1 minute Handstand Hold

Post time for the WOD. Ex 16:10 Rx


Sunday Schedule

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



Leave a Reply