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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!

CrossFit WOD, March 25, 2020

Here. We. GO!
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

Virtual Warm Up 11
—-

Pop this on and just dance around the house ok?

OK! yep yep

—-

2 minutes of cardio
Row, run, jump rope, jumping jacks. etc.

2 rounds of:
:30 Lizard Pose left

:30 Lizard Pose right
:30 Tension Plank
:30 Side Plank left
:30 Side Plank right

1 minute Push Up Test (AMRAP – Reps)
1 minute, max reps, break up as needed
These EMOMs are getting you Strong, OK?! (Weight)
Alternating EMOM 10

Min 1: Bench Press, Strict Press, Push Press, Strict HSPU or Push Ups, 10 reps (strict HSPU can be less reps)

Min 2: L-sit, L-Hang or V-Hold, 15-30 seconds depending on level

For presses, use any thing that will challenge you. One arm is ok, just get 10 per arm. Stay tight in the abs and glutes in any press.

For L-sits, use two sturdy objects, be careful. You can make the v-hold more difficult by holding weight in your hands or between your feet.

Challenge yourself but make the reps!

Sprint Chipper V (Time)
30 Lunge Steps
30 V-Ups
30 Air Squats
30 Hang Power Snatches
30 Squat Thrusts

RX+ = weighted lunges, weighted squats

For lunges, do any style. Step back, step forward, walking, alternate – or not.

For V-ups, you can do toes to bar if you have a pull up bar.

For hang power snatch, use ANYTHING! barbell, dumbbell, soup can, water bottle – you get it.

Squat thrust demo
It’s a burpee without the push up & jump. Move quick!

7 minute cap! You better MOVE!!!

Stretch Abs 1
60 second lizard/side
60 second hollow hold
60 second superman hold
60 second 8 point shoulder stretch/side

CrossFit WOD, March 24, 2020

TANK TOP TUESDAY!

Tank Top Tuesday Warm Up (Time)
Dark Melodic Electronic continuous mix:

Very strange Aphex Twin influenced art electronics from Dallas

Dave Moret’s CrossFit Playlist:

With a light pair of dumbbells or weight plates or water jugs or bean cans, 2 rounds of:
10 Side raise
10 Front Raise
10 Bent Over Fly
10 Curl
10 Press

Then, 2 rounds of:
10 calf raises
10 plyo jumps (double under jump without jump rope)
10 straight legged sit ups

Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

If you can’t jump rope, you have a few options;

"Fannie"
Replace Double Unders with Glute bridges

"Rannie"
Replace Double Unders with 300 meter run per round (GPS it or just guess it)

"Mannie"
Full or Half Push Push Ups in place of Double Unders

"Rowing Annie"
250-200-150-100-50 meter rows in place of double unders

You can also do 2x single unders or 1x jumping jacks

GLUTE EXTRA MAX PLUS (Weight)
🍑🍑🍑🍑💥
3 Rounds
10 Side Lunges, 2 sec pause in the bottom*
10 weighted hip bridges, 2 sec pause at top
20 Straight leg pulses/side

*Add weight to lunge if able

Bros need glutes too. Do it bro, pump the glutes. You got this. All you.

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

CrossFit WOD, March 23, 2020

Monday

Warm it up
Hip Hop & a lil JT to close it out

3 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 (10-10-10-10-10)
Alternating EMOM
Min 1: Squat
Min 2: Pull Up or Bent Over Row

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

Reverse Dragon Ball Zed (Time)
9, 15 & 21 reps of:
Front or Goblet or Air Squats
Hang Power Cleans or Swings or Bicep Curls

If your goal is fat loss, go light and go
fast. Purposely do 5 burpees after each set to increase cardiovascular output. Still use enough weight to stimulate.

If your goal is muscle gain go a little heavier and a little slower but still move with some urgency. Breaks are up to you, but strive to do less in this case.

If your goal is performance, strive to complete all 90 reps without stopping or dropping while using a challenging weight.

If your limited by equipment, the first method will work best.

8 minute time limit.

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!

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 ✅