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CrossFit WOD, March 30, 2020

Monday
ZOOM LINK
https://zoom.us/j/660024996

Monday – Sunday |  March 30 – April 5

Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
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Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we're doing it Saturday!

Saturday – 7:30pm DANCE PARTY!!!

All times EST | The best way to support your coaches is to SHOW UP!

ZOOM LINK
https://zoom.us/j/660024996

—-

Warm it up
3 Hour Old School Hip Hop Video Mix!

Hip Hop & a lil JT to close it out

2 rounds
30 second tension plank
30 double unders or high knees
25 jumping jacks
20 toy soldiers
15 air squats
10 pike push ups

Rest until everyone finishes the round then start together again with the plank when your coach starts you up!

Front Squat (12-12-12-12-12)
Alternating EMOM
Min 1: Squat
Min 2: Pull Up or Bent Over Row

Try to build off of last week.

For squats use anything. Barbell, Dumbbells, Kettlebells, MedBall, Chair, 5 gallon water jug, etc

For pulls ups, use a tree, a bar, etc

Bent over row can be barbell, dumbbells, kettlebells, gallon jugs, buckets of gravel, etc

Jam Band (2 Rounds for reps)
2 Rounds

4 Minute AMRAP
2-4-6-8-10-12…
Thrusters
Over-the-object Burpees
*2 of each, then 4 of each, etc. Get as far as you can.

2 Minute Rest Between Rounds

Thrusters can be with any object.

Burpees are on the side of the object, then you jump with two feet over the object and do a burpee on the other side. Like over the bar burpees.

If you don’t have an object, jump very high on the burpees.

Start over with 2’s on the second round and see if you can get as far as you did first round!

VAT 1
3 rounds, no rest
30 seconds flutter kicks
30 seconds bicycle crunches
30 seconds flutter kicks
30 seconds v-ups

GET DOWN ON THE FLOOR AND GET THOSE ABS!

We’re hitting this again this week because it was so difficult the first time around 🙂
I’m Totally Doing Mobility 2.0
1 min cobra
1 min pigeon/side
1 min lizard 🦎 stretch /side

DON’T SKIP THE STRECH – CHECK THE BOXES – GET FITTER ✅

CrossFit WOD, March 29, 2020

Sunday
ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST

ZOOM LINK
https://zoom.us/j/660024996

Warm-up

Workout
Juanny On The Spot (Time)
WU
2 rounds
5 Burpees
20 superman
15 glute bridge (hold 1 sec top)
10 big lunge steps (alt)

E2MOM x 5
10 Tempo Jump Squats (31X1)
squats should take around 40-45sec
Rest to 2 minute mark.

EMOM x 4 Rounds (add w for advanced athletes) 16 min. total

Min 1: 20 weighted lunge steps R
Min 2: 40 sec Glute bridge hold
Min 3: 20 weighted lunge step L
Min 4: 40 sec max rep Superman

4x all slooooooowwww
20 biceps curls
10 single leg glute bridge (each leg add weight RX+)
20 Hammer curl

Cool Down
Warm-up
FOR RECOVERY
8:00 Flow Stretching…

Recommended Flow:
Cobra Stretch
Dragon Stretch (L)
Dragon Stretch (R)
Saddle Stretch w/ Arm Cross (L)
Saddle Stretch w/ Arm Cross (R)
Seated Forward Fold
Rebound Recovery

(No Measure)

CrossFit WOD, March 28, 2020

Saturday
ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST

ZOOM LINK
https://zoom.us/j/660024996

Saturday Night Cabin Fever (AMRAP – Reps)
2 minutes of jumping jacks on the coaches command 5 air squats
Then:
2 minutes of high knees on coaches command 5 up/downs

:60 Samson stretch per side
:60 grok squat

Workout:
Saturday Night Cabin Fever

5 rounds
100 Mountain Climbers or Double Unders
20 up downs (no push-up burpee)
Max reps kB Swings or Dumbell Snatch until the 3 minute mark rest until 4 minutes

Abs
1 minute Bicycle crunch (hold elbow to knee on coaches command)
1 minute plank
1 minute butterfly sit-up

Coaches choice stretch

CrossFit WOD, March 27, 2020

Glutey Booty
ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST

ZOOM LINK
https://zoom.us/j/660024996

Warm-up
PLAY THIS ALL DAY AND FORGET ABOUT EVERYTHING

CLAAAASIC 1992 ED LOVER & DR DRE NYC MIXTAPE

Spastic fast electronics

Spastic fast electronics

Black Sabbath Paris LIVE Concert 1970

DEEP PED in sport documentary:

Great Pro Wreslting Doc;

This is probably what you need right now:

—-

WARM UP!

2 minutes of 80s Dance Party, or rowing or jump rope or or run 400
Suggested moves:

3 Rounds
10 Sumo Deadlifts, slow on the way down
10 Glute Bridges, squeeze at the top
10 Alternating Leg V-Ups
5 Plank to Downward Dog to Push Up

Posterior Chainz
Alternating EMOM 12
Min 1: Sumo Deadlift, 10 reps
Min 2: Dips, 10-15 reps
Min 3: Cossack Squat, 10 reps*

Deadlift should be challenging but doable. If you’re limited in weight, slow down on the way down. The slower you go, the higher the tension, the great the training effect.

For dips, pick a modification and rep range that is challenging but doable for 10-15 reps.

*For most, this should be a mobility exercise. If you’re advanced, you can hold a KB or DB in goblet

Crazy Train (AMRAP – Reps)
Three rounds of:
Wall Ball or Thruster or Clean & Jerk or Curl & Press (Reps)
Box Jumps or Step Ups or Lunge Steps or Split Squats or Bulgarian Split Squats (Reps)
Toe Touch Crunch (Reps)
Burpees (Reps)

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating.

On call of "rotate", the athletes must move to next station immediately for best score.

One point is given for each rep.

STRECH OK? SERIOUSLY, STRETCHING IS SO IMPORTANT – SPEND 5 MINUTES DOING IT EVERYDAY
30 seconds per position:

Seated Hurdler Stretch, try to extend the stretch with deep breathing

Seated Upper Trapezius Stretch

Levator Scapula Stretch

Simple Anterior Scalene Stretch

CrossFit WOD, March 26, 2020

WOOOOOOOOOOOOOO
ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am  Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

ZOOM LINK
https://zoom.us/j/660024996

Warm-up
2 rounds, first round easy, second round a little quicker

30 Prisoner Jacks
20 Windmills
10 Air or PVC or BB Deadlifts
10 Air or PVC or BB Hang Power Cleans
10 Push Up to a "T"

10 Boot Strappers

For the WOD, pick one version, either "The Chief" or "The Kettlebell Chief"

This is a CLASSIC workout – pace it out but go for it!

Totally awesome random playlist for all:

Strange deep house

The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
The Kettlebell Chief (AMRAP – Rounds and Reps)
5 rounds of:
3 minute AMRAP:
6 Kettlebell Swings, moderately heavy
6 Push Ups, unbroken
9 Squats

Rest 1 Minute after each 3 minute block.
Start each Round where you left off.

SIX MINUTE MOBILITY
30 second samson, per side
30 second lizard, per side
30 second door lat stretch, per side
1 wall squat
2 minutes legs straight up on wall, relaxation, meditation, breathing

Same as Tuesday! Build great habits in this time. Mobility, accessory, abs!