AMRAP 8 min 10 Burpees over an object , be creative 12 thrusters single arm , DB/ KB 6 each arm. Rest 3 min AMRAP 6 min 15 burpees over an object 20 thrusters single arm 10 each Rest 3 min AMRAP 4 30 burpees over an object 30 thrusters 15 each Zoom 830 https://us02web.zoom.us/j/84068366981 […]
WOD 5 . 7 . 20 AMRAP 20 Run 500m or 2 out and 2 back then 2 rounds of the complex for the complex use any DB , KB or barbell you have. If you only have 1 db or kb , use Right arm for the complex then left arm for the second
5 . 6 . 20 10 Rounds 10 OH squats with KB , DB or 95 / 65 barbell 35 double unders 10 single arm push press with KB , DB or 95 / 65 barbell Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085
WOD 5 . 5 . 20 Run 400m every 5 min including 0:00 Complete 3 Rounds 50 American KBS or hang db snatch or hang snatch 75 / 55 barbell 50 push ups 50 lunges in place Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085
WOD 5 . 4 . 20 21 minute emom Minute 1 : 12 burpees Minute 2 : 12 one arm thrusters Minute 3 : 16 situps Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085
5 . 1 . 20 A. TURKISH GET SOME 13 min AMRAP 3 Turkish getups R arm 3 Turkish getups L arm 12 Front Squats / goblet squats 95 / 65 B. 12 min ABS 1 min situp 1 min hollow rock 1 min plank rest 1 min Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085
6 Rounds 400m run ( 1 min out / 1 min back ) 21 KBS or DB swing or hang clean barbell 75 / 55 15 push ups 9 burpees 830 zoom class https://us02web.zoom.us/j/89126811045 12 pm zoom join URL: https://us02web.zoom.us/j/89260752833
WOD 4 . 29 . 20 100 double unders 80 squats 60 box jumps or step ups , a chair is a good substitute 40 Barbell , KB or DB row . 40 total alternate arms every 10 20 thrusters with anything heavy. barbell 135 / 95 , KB , DB , dog , be
6 x 3 min rounds Each round starts with a 400m RUN for a buy in. If you cannot you can do jump rope , mountain climbers or come get a rower. After the run do max reps of the following round 1 : pistols or jumping lunges Round 2 : push press 95 or
During this time of lockdown, we appreciate all the members that continue to support CrossTown CrossFit. We are doing everything we can to help you stay working out , continuing to be focused on your fitness and we hope we can all get through this together. Remember , you are welcome to rent equipment ,
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