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!
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
