May 25th, 2020
No Zoom today ( we are giving the coaches a day off too ).
Today we are doing the CrossFit HQ mainsite workout…
https://www.crossfit.com/heroes/
Remember today is about honoring the fallen that gave up their life for our freedom.
All Are deserving of our thoughts and full efforts.
Post your hero to comments section!
May 22.20
For time
4 rounds
run 400m 1 min out and 1 min back
21 -18-15-12 thrusters
thrusters- use anything heavy , dbs , kbs or a heavy barbell. 135/95 but scale to something you can do in 3 sets maximum
830 zoom
https://us02web.zoom.us/j/83829050640https://us02web.zoom.us/j/87648720300
12 zoom
https://us02web.zoom.us/j/88380034031
1 pm kids
May 21 2020
emom 10 min
corona complex add weight as much as possible without letting gonof bar through the complex. If you dont have equipment to add weight , try adding another rep to each. 4 instead of 3.
3 deadlifts
3 hang clean
3 front squay
3 push jerk
12 min abs
3 rounds
1 min situp
1 min hollow rock
1 min plank
rest 1 min
830 zoom
https://us02web.zoom.us/j/87648720300
12 zoom
https://us02web.zoom.us/j/88380034031
1 pm kids
May 20.20
20 min amrap
21 air squats
15 push ups
9 kbs
200m run 45 sec out and 45 sec back
830 zoom
https://us02web.zoom.us/j/87648720300
12 zoom
https://us02web.zoom.us/j/88380034031
1 pm kids
5/19/20
run 3 min out and 3 min back
40 burpees over something preferably the height of a bar. ( bar facing )
run 2 min out and 2 min back
30 burpees
run 1 min out and 1 min back
20 burpees
830 zoom
https://us02web.zoom.us/j/87648720300
12 zoom
https://us02web.zoom.us/j/88380034031
1 pm kids
Wod 5.18.20
do as many reps As possible for one minute of each station. Rest 1 minute between rounds
3 rounds
1 min single arm front squat db / kb or 75# / 55# barbell
1 min sumo deadlift high pull db/ kb / 75/55 barbell
1 min box jump
1 min v ups
1 min mountain climbers – each leg is 1 rep
rest 1 min
830 zoom
https://us02web.zoom.us/j/87648720300
12 zoom
https://us02web.zoom.us/j/88380034031
1 pm kids
WOD May 15 . 2020
5 Rounds
400m run
10 cleans DB / KB / barbell 135 / 85
10 shoulder to overhead db / kb / barbell 135 / 85
830 ZOOM
https://us02web.zoom.us/j/87648720300
12 pm ZOOM
https://us02web.zoom.us/j/88380034031
KIDS ZOOM 1 pm
WOD May 14 . 2020
100 dubs
80 air squats
60 situps
40 DB / KB row 20 / 20 or barbell row 75 / 55
20 thrusters kb / db 10 / 10 or barbell 75 / 55
40 DB / kb row 20 / 20 or barbell 75 / 55
60 situps
80 squats
100 dubs
CAP 20
Zoom 830
https://us02web.zoom.us/j/84068366981
ZOOM 12 pm
https://us02web.zoom.us/j/85280968085
KIDS ZOOM 1 pm
WOD May 13 , 2020
10 rounds or 20 min cap
1 turkish get up right
1 turkish get up left
6 v – ups
8 deadlifts DB / kb / barbell 135
Zoom 830
https://us02web.zoom.us/j/84068366981
ZOOM 12 pm
https://us02web.zoom.us/j/85280968085
KIDS ZOOM 1 pm
WOD 5 . 12 . 20
6 x 3 min Rounds
Run 400m beginning of each round
Max reps
Round 1 – dubs
Round 2 – push press 115 / 75 or KB / DB Right arm
Round 3 – burpees
Round 4 – dubs
Round 5 – push press 115 / 75 or KB / DB left arm
Round 6 – burpees
Zoom 830
https://us02web.zoom.us/j/84068366981
ZOOM 12 pm