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CrossFit WOD, May 1, 2020

hey hey hey – IT’S THE FIRST OF MAY!
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don't miss it!

Pick It Up!!! (Time)
WOD DEmo & Scaling Options

-Warm Up

:30 high knees
:30 butt kickers
:30 jumping jacks
:30 prisoner jacks
:30 toy soldiers
x 2

Then:
Light deadlift x 10
Light medium deadlift x 10
(if you only have one weight, slow it down on the way down!)

-Strength
10-10-10
or
Sumo Deadlift 20-20-20

As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets. HEAVIER THAN LAST WEEK.

Deadlift can be barbell, Heavy Kettlebell, Stone, Log, etc.

if you’re going lighter, do a sumo deadlift with great form. Even with no weight, when done correctly this is a great hamstring and glute movement.

IF YOU NEED LESS REST plank between sets.

-Conditioning
T"iger Blood Plus"
5 Rounds
Run 200*
10 Clean & Jerks**

*or Row 250 or 100 Double Unders or 100 high knees or 100 prisoner jacks (CARDIO!!!)

**Use a Barbell or 2 dumbbells or 1 dumbbell or a kettlebell or a sandbag or a log

-Abs
6 minute AMRAP – get busy!
50 Flutter Kicks, 1 count
10 Side Plank Hip Raises Per Side

CrossFit WOD, April 29, 2020

42920

429 Short & Sweet (Time)
WOD demo & scaling options:

-Warm Up-

21-15-9
-Flutter kicks, 2 count
-Double unders or single unders or penguin drill
-Bicycle crunches, 2 count
– Double Unders or single unders or penguin drill

-Strength-

6 minute EMOM
:30 Strict Press or Bench Press
:30 Rest

-Conditioning-

21-15-9
Power Snatch
Lateral Hop, 2 count

Note time. This is a sprint!

-Abs-
5 x 10
The Ultimate V-Up
1 V-Up
1 Alternating Leg V-up, L
1 Alternating Leg V-up, R

CrossFit WOD, April 28, 2020

12 years!!!!!

12 MORE (AMRAP – Rounds)
WOD DEMO

WARM UP
12 SAMSON LUNGES, PER LEG
12 PAUSE AIR SQUATS
12 DEADLIFTS
12 RUSSIAN KB OR DB SWINGS
12 SIT UPS
12 PUSH UPS
12 FAST 2 COUNT JUMPING JACKS

BRIEF THE WOD AND START!

30 MINUTE EMOM
MIN 1: 12 JUMPING LUNGES + 12 AIR SQUATS
MIN2: 12 SWINGS + 12 SIT UPS
MIN3: 12 BURPEES + 12 DOUBLE UNDERS

GOOD LUCK!

THE BEST SCALING FOR THIS IS TO SKIP THE SECOND MOVEMENT, SO ONLY DO LUNGES, SWINGS & BURPEES.

IF YOU HAVE THE FITNESS – LOAD THE LUNGE + SQUATS, LOAD THE SIT UPS, JUMP HIGH ON BURPEES AND DOUBLE THE DUBS.

COUNT TOTAL NUMBER OF ROUNDS COMPLETED.

FINISH WITH 12 MINUTES OF SHARING YOUR BEST MEMORIES OF THE 12 YEARS OF 305!

HAPPY BIRTHDAY TO ALL OF YOU – BECAUSE WHETHER YOU KNOW IT OR NOT, YOU’RE A PART OF THIS!

THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU

CrossFit WOD, April 27, 2020

42720

TRUTH SERUM (Time)
FULL WOD DEMO AND SCALING OPTIONS:

WARM UP
3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation

6 Push up to T

STRENGTH
FRONT SQUAT 10-10-10
-OR
Goblet Squat 20-20-20

As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets.

IF YOU NEED LESS REST plank between sets.

GET STRONG!!!! If you only have one weight add more reps and slow it down!

PICK ONE:
Barbell front squat

-or-
Dumbbell front squat

-or-
Goblet squat

Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!

CONDITIONING:
"TRUTH SERUM"
21-15-9
THRUSTERS
THRUSTERS

ALL SETS MUST BE UNBROKEN. YOU MUST PUT THE WEIGHT DOWN BETWEEN SETS. IF YOU BREAK ON ANY SET, RESTART THAT SET. REST AS NEEDED. BE WISE.

Wait, what?
Pick the weight up, 21 Thrusters, put the weight down.
Pick the weight up, 21 Thrusters, put the weight down.
Pick the weight up, 15 Thrusters, put the weight down.
Pick the weight up, 15 Thrusters, put the weight down.
Pick the weight up, 9 Thrusters, put the weight down.
Pick the weight up, 9 Thrusters, put the weight down.
Done.

😈
ABS!!! – you know this routine if you’ve been showing up! Smash right through it!
3 rounds
20 Rocky sit ups
20 flutters, 2 count
20 russian twists, 2 count

🧘🏻‍♀️
STRETCH
Cobra
Down Dog
Lizard
Pigeon
Savasana

CrossFit WOD, April 26, 2020

Sunday

Warm-up
Warm-up
Extended warm up:

400m run or 2:00 any other cardio

2 Rounds:
40 Prisoner Jacks
30 Butt Kickers
20 Single Leg RDL (alternating)
10 Up Downs (no push-up burpees)

400m run or 2:00 any other cardio

Metcon
Support Your Local Box Workout 1 (AMRAP – Reps)
10-min. AMRAP:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

50-lb/35-lb dumbbells

Use any object for the DB snatches!
Metcon
Jacked Tris, bro

3 Rounds
25 Box Dips
10 Bent Over Rows
10 Front Raises