WOD/Events

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

At Home Workout:

Strength:
5 Sets:
20 Cossack Squats (Weighted if possible)
1:00 Squat Hold (Weighted if possible)
Rest 1:00 Between Rounds

Conditioning:
30-20-10
Burpee Complex
50-40-30
High Knees

Burpee Comlex: Kick Back, Perfect Push Up, Kick Forward, Jump, Air squat

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

At Home Workout:

Strength:
3 rounds:
100ft Each Arm Single Arm Overhead Walking Lunge

Use any object that you can keep overhead for all 100 Feet.
Rest 2:00 between rounds.

Conditioning:

2 Rounds:
4:00 AMRAP Step-ups (Hold any weighted object and find a box/bench or other object to step up on)
3:00 AMRAP 10 Meter Shuttle Runs
2:00 AMRAP Sumo Deadlift High Pull (Single arm high pull with weighted object if no barbell or kettlebell)
1:00 Plank Hold

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga – 5:30PM JOIN HERE

At Home Workout:

Strength:
3 Sets
1:00 AMRAP Decline Push-ups
– Rest 1:00 –
1:00 AMRAP Push-ups
– Rest 1:00 –
1:00 AMRAP Incline Push Ups
– Rest 1:00 –

Conditioning:
100 – 80 – 60 – 40 – 20
Double Unders
Air Squat

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE

At Home Workout:

Strength:
5 Sets
10 Tempo Good mornings (Weighted if possible) (33×1)
10 Inch Worms
10 Tempo Single Leg RDL (Weighted if possible) (33×1)


Conditioning:
3 Rounds
Work 4:00/Rest 2:00
AMRAP
2 Wall Walks
10 Broad Jumps
20 V-ups

Virtual Workouts!!!

Yoga – 12:00PM JOIN HERE
CrossFit – 5:30PM JOIN HERE

At Home Workout:

Conditioning:
10 Burpees

10 Burpees
25 Jumping Jacks

10 Burpees
25 Jumping Jacks
50 Double Unders

10 Burpees
25 Jumping Jacks
50 Double Unders
100 Sit-ups

10 Burpees
25 Jumping Jacks
50 Double Unders
100 Sit-ups
150 Air-squats

AT HOME WORKOUT:

Conditioning Part 1:
EMOM 10
100m Run

Conditioning Part 2 :
Tabatas!

1: Kettlebell or Dumbbell Snatches
– 1:00 Rest –
2: Jump Switch Lunges
– 1:00 Rest –
3: Plank Hold
– 1:00 Rest –
4: Kettlebell or Dumbbell Shoulder to Overhead

Complete a full tabata (8 Rounds – Work :20/Rest :10) of each movement. Take 1:00 rest before movign on to the next tabata. If you do not have a dumbbell or kettlebell, use any weighted object.

Virtual Classes!

Yoga – 10:00AM JOIN HERE

AT HOME WORKOUT:

Strength:
4 Rounds
10 Tempo Dips (31×1)
5 Strict Pull Ups

Use a bench, chair, couch or any other object for dips. If you do not have a pull up bar: Lay on the floor under a sturdy table. Reach up and grab the edge of the table with both hands. Hands should be about shoulder width apart. Keep your body in a rigid plank and pull/row your chest up to the edge of the table where your hands are located.

Conditioning:
10 Rounds
1 Turkish Get Up Each Arm
30 Air Squats

If you do not have a kettlebell or dumbbell, use any weighted object for your turkish get ups.

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

AT HOME WORKOUT:

Strength:
5 Rounds
Max Effort Handstand Holds (Fx: Pike Holds)
Max Effort V-Ups or Tuck Ups
-Rest 2:00 Between Rounds-

Conditioning:
AMRAP 12
25ft Burpee Broad Jumps
25ft Handstand Walk (Fx: Bear Crawl)