WOD

WOD 4 . 2 . 20

 games.crossfit.com/open

Here is an online fundraiser , modeled much like the Open. One home WOD a week with a leaderboard and worldwide competition.

Very little equipment needed and any equipment you do need you can grab from CrossTown !

ALL registration fees ( $20 – $1000) go to a box of your choice, ( CrossTown ). THIS is how we can support our box and other boxes around the world, the more viral this goes the more we can other boxes. Further information below the image from CrossFit on the fundraiser.  games.crossfit.com/open

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

Event Format

Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.REGISTRATION NOW OPEN – REGISTER NOW

How to Get Involved

Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

How to Contribute

Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.

Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box.

Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.

CrossTown NEWS !!!!

During this time of CO – VID 19 , We are No longer running group classes anymore.

Doors will be open between 8 am and 6 pm if you need to trade equipment.

There is still alot of equipment , if anyone hasn’t taken any yet.

We will post a WOD , a WOD with Kettlebells and a non equipment WOD , every day.

There will also be zoom video class at 830 , 12 and 4 pm going over the scales for each, and a chance to visit with the community.

830 am zoom login

Join Zoom Meeting
https://us04web.zoom.us/j/230378909?pwd=VDl4djhrTzNKbWVyaXBEUHhuV3JOQT09

Meeting ID: 230 378 909
Password: 011371

Crosstown 12 pm zoom login
Time: Apr 2, 2020 12:00 PM Pacific Time (US and Canada)

Join Zoom Meeting
https://us04web.zoom.us/j/950314839?pwd=ZVFEVzdOeC8yZ2xUKzg3ZS9FNXphdz09

Meeting ID: 950 314 839
Password: 007749

Crosstown 4 pm zoom

Join Zoom Meeting
https://us04web.zoom.us/j/684103915?pwd=V0VHdEtCR1JlQXgwWE42c1pRRFV3UT09

Meeting ID: 684 103 915
Password: 002768

wod

30 calorie row / bike / ski or run 500m

30 pull ups

30 front squats 115 / 75

30 calorie row / bike / ski or run 500m

30 front squats 115 / 75

30 pull ups

30 calorie row / bike / ski or run 500m

KB WOD

run 3 min or 60 steps ups

40 KB ROW

30 KB squats

run 3 min or 60 step ups

30 KB squats

40 KB ROW

run 3 min ot 60 step ups

No Equipment

run 3 min

40 / 30 push ups

50 situps

Run 3 min

50 situps

40 / 30 push ups

run 3 min

WOD April 1 , 2020

During this time of CO – VID 19 , we will Not have 530 am or 630pm. Doors will be open between 8 am and 6 pm if you need to trade equipment.

We will post a WOD , a WOD with Kettlebells and a non equipment WOD , every day.

There will also be zoom video class at 830 going over the scales for each, and a chance to visit with the community.

Join Zoom Meeting
https://us04web.zoom.us/j/665178929?pwd=S3BSNTJtTjZDVFJDSkl3cXNSMVo5dz09

Meeting ID: 665 178 929
Password: 007368

WOD

AMRAP 12

2 – 4- 8 – 10 – 12 – etc

snatch 95 / 65

bar facing burpees

KB WOD

12 min amrap

2 – 4 – 6 – 8 – 10 – 12 – etc

KB snatch ( rotate arms every round ) DB alternating every rep

burpees over your DB or KB

NO equipment

12 min amrap

2 – 4 – 6 – 8 – 10 – 12 – etc

Pick up and put something over your head ( milk jugs , back pack with books , be creative )

burpees over something

WOD 3 . 31 . 20

During this time of CO – VID 19 , we will Not have 530 am or 630pm. Doors will be open between 8 am and 6 pm if you need to trade equipment.

We will post a WOD , a WOD with Kettlebells and a non equipment WOD , every day.

There will also be zoom video class at 830 going over the scales for each, and a chance to visit with the community.

Join Zoom Meeting
https://us04web.zoom.us/j/688648206?pwd=ZUpRVXYwbzA0VEtMQXo5N2tPL1pZdz09

Meeting ID: 688 648 206
Password: 090449

WOD

On the 2 min – Deadlift strength

5 – 5- 3 – 3 – 3 – 2- 2 – 2 -2

KB Version

every 2 min – complete for 9 sets

15 american kettle bell swings

20 lunges

15 situps

NO EQUIPMENT

every 2 min for 9 sets

12 mountain climbers

20 lunges

12 situps

WOD 3 . 30 . 20

During this time of CO – VID 19 , we will Not have 530 am or 630pm. Doors will be open between 8 am and 6 pm if you need to trade equipment. Coaches will be present for other class times if your circumstance allows.

We will post a WOD , a WOD with Kettlebells and a non equipment WOD , every day.

There will also be zoom video class at 830 going over the scales for each, and a chance to visit with the community.

Join Zoom Meeting
https://us04web.zoom.us/j/666916968?pwd=NEVwVXlsZ3pEcm03ZlRMYlVqQ1p2Zz09

Meeting ID: 666 916 968
Password: 088435

” The Chief “

5 x 3 min rounds

rest 1 min

3 power cleans 135 / 95

6 push ups

9 air squats

KB VERSION

5 x 3 min amrap

rest 1 min

3 right arm kb cleans

3 left arm kb cleans

6 push ups

9 air squats

NO EQUIPMENT

5 x 3 min rounds

1 min rest

3 v ups

6 push ups

9 air squats

830 zoom workout for annie 🙂

Download zoom and use these credentials

meeting ID: 9358671119
And pass code
Fran21159

During the Corona Virus Circumstances we will post 3 different versions of the WOD.

• In the gym , ( there will be a coach and doors open for all class times if your circumstance allows you to WOD at CrossTown. )
• At Home with a KB version
• No equipment version

Open gym is still available. Equipment loaning is still available for all current members. Ideally , take one item ( bars and numbers , KB , DB , Rower , etc ) then you can return and take something else when you get bored of that piece of equipment – like a library.

Annie

50 – 40 – 30 – 20 – 10

Double unders

situps

KB WOD

50 – 40 – 30 – 20 – 10

Double unders ( scale with curb jumps , jumping jacks or plate jumps )

situps

No equipment

50 – 40 – 30 – 20 – 10

Jumping jacks or double unders

situps

During the Corona Virus Circumstances we will post 3 different versions of the WOD.

• In the gym , ( there will be a coach and doors open for all class times if your circumstance allows you to WOD at CrossTown. )
• At Home with a KB version
• No equipment version

Open gym is still available. Equipment loaning is still available for all current members. Ideally , take one item ( bars and numbers , KB , DB , Rower , etc ) then you can return and take something else when you get bored of that piece of equipment – like a library.

Hot Jungle

AMRAP 14

4 power snatch 115 / 75

6 toes to bar

8 pistols

KB WOD

4 Right arm snatch

4 Left arm snatch

8 V-ups

8 pistols

No equipment

AMRAP 15

8 push ups

8 pistols ( scale with lunges )

8 V – ups

During the Corona Virus Circumstances we will post 3 different versions of the WOD.

• In the gym , ( there will be a coach and doors open for all class times if your circumstance allows you to WOD at CrossTown. )
• At Home with a KB version
• No equipment version

Open gym is still available. Equipment loaning is still available for all current members. Ideally , take one item ( bars and numbers , KB , DB , Rower , etc ) then you can return and take something else when you get bored of that piece of equipment – like a library.

2 rounds

Run 500m

30 HSPU

Run 500m

30 pull ups

Run 500m

30 push press 75 / 55

Rest 3 min and do Round 2.

KB WOD

2 rounds

Run 2 min

40 push ups

Run 2 min

30 KB cleans

Run 2 min

30 KB push press right or left arm.

rest 3 min and do round 2 .

No Equipment WOD

2 rounds

Run 2 min

40 push ups

run 2 min

30 burpees

run 2 min

40 jumping squats

rest 2 min and do round 2.

During the Corona Virus Circumstances we will post 3 different versions of the WOD.

• In the gym , ( there will be a coach and doors open for all class times if your circumstance allows you to WOD at CrossTown. )
• At Home with a KB version
• No equipment version

Open gym is still available. Equipment loaning is still available for all current members. Ideally , take one item ( bars and numbers , KB , DB , Rower , etc ) then you can return and take something else when you get bored of that piece of equipment – like a library.

Deadlifts

10 – 10 – 6 – 6- 6- 4 -4 4-4

B. 12 min abs

1 min situps

1 min hollow rocks

1 min planks

1 min rest

Kb WOD

120 KB american swings

every break do 10 situps

No equipment

10 rounds

12 situps

12 mountain climbers

During the Corona Virus Circumstances we will post 3 different versions of the WOD.

• In the gym , ( there will be a coach and doors open for all class times if your circumstance allows you to WOD at CrossTown. )
• At Home with a KB version
• No equipment version

Open gym is still available. Equipment loaning is still available for all current members. Ideally , take one item ( bars and numbers , KB , DB , Rower , etc ) then you can return and take something else when you get bored of that piece of equipment – like a library.

The Big Cat

21 – 18 – 15 – 12 – 9 – 6 – 3

thrusters 95 / 65

burpees over the bar

With a KB , do one arm thrusters , switch sides whenever , but you can swith sides ideally every round, round 21 – Right arm . Round 18 left arm. Burpee over the KB

No Equipment

42 – 36 – 30 – 24 – 18 – 12 – 6 air squats

21 – 18 – 15 – 12 – 9 – 6 – 3 burpees

3 . 20 . 20

Next week , we will do home wods with KBs or DBs .. you can use them interchangeably for the movements. KBS are more versatile.

If you feel more comfortable working out outside of group classes , you can come outside of class time and do the workouts independently. Open gym is anytime outside of group class times. Have fun , be safe , and we can get through this safely. Here is also a quick home workout if you like.

I will offer a WOD each day for those that come , those with a KB and those with no equipment.

Ideally if you can find a pull up bar close by at local park that will open alot of WODS too.

If you have questions… text me. I can make custom WODS based on what you do have.

Home WOD 5

20 min amrap

5 burpees

10 situps

14 lunges

Run 30 seconds ….

Cool Video from 2011 CrossFit Games , when spectators would wod in warm up area.

21 – 15 – 9

Squat cleans 135 / 95

ring dips

Home WOD version elizabeth

Single arm squat clean KB – Right arm 10 reps

Single arm squat clean KB – Left arm 10 reps

Push ups 40 / 30 reps

Single arm squat clean KB – Right arm 8 reps

Single arm squat clean KB – Left arm 8 reps

Push ups 30 / 20 reps

Single arm squat clean KB – Right arm 6 reps

Single arm squat clean KB – Left arm 6 reps

Push Ups 20 / 10 reps